Most people around you are changing their bodies
If they can do it, you can do it too.
Most people around you are changing their bodies
If they can do it, you can do it too.
First, your goal will be to transform your body
Then you will get addicted to that post-workout feeling.
Whether your goal is to lose weight, cut back on sugar, become more active or run a marathon, ask yourself what is the reason behind your motivation. In developmental psychology, intrinsic motivation refers to behavior driven by internal rewards, while extrinsic motivation is driven by external rewards, like fame, praise and money. (2) You need both types of motivation to stay committed to your goals and build confidence in your abilities. Let’s say one healthy habit you want to adopt is to follow a cleaner diet. What’s going to motivate you intrinsically is having more energy, feeling good and seeing improvements in your overall health. On the other hand, receiving compliments from family and friends or buying yourself a new wardrobe or kitchen tool are extrinsic motivators.
2. Write it down in a journal.
Yes, we’re talking about journalling, again! A little self-reflection is key to checking in with your feelings, and circling back to understanding your “why.” Journaling is a great way to practice self-reflection and assess all the intrinsic and extrinsic motivators that have drawn you towards your goal in the first place. You don’t have to have a type A personality to appreciate the power of journaling. Writing down everything from your to-do lists to your thoughts and feelings can help you gain a new perspective that inspires growth. According to the American Psychological Association, journaling can reduce stress, help with finding focus and find meaning. (3)
It’s worth noting, though, that journaling needs to have focused thought in order to have meaning and positive benefits. To do this, Hanley recommends using prompts. Hanley says, “Ask yourself: What am I proud of myself for doing today? What has gone right? How did I move the needle?” You should also write down your concerns, frustrations, fears, and complaints, but use the practice of jotting them down as a cleanse. “The simple act of reading them and asking yourself, ‘Is this really true?’ can help you clear the decks and see things with fresh eyes,” Hanley says. Then, it’s important to ask yourself, “What is one thing that will help me keep going and work towards my goal?” They key is to set an intention.
3. Have a backup plan.
What’s your game plan for curbing that sweet tooth? Or, making it to the gym at least three days a week? What steps are you taking to unplug and practice self-care more often? It’s been said over and over again, but having a plan helps you make a positive habit more permanent. If you want to avoid eating too much candy, then make it a point to prepare your own healthy alternative when a craving hits. For example, if you’re hankering for some chocolate, enjoy one of these guilt-free Caramel Candy Cookie Bars instead. Unlike highly processed candy bars with refined sugars, these bars pack health-boosting cocoa powder, coconut oil, fiber-rich flours and natural sweetener.
If your goal is to become a meal prep pro, then dedicate one day a week to shopping and cooking healthy meals at home so they’re ready to go. Follow these batch cooking tipsand get the Guide to Master Meal Planning.
4. Embrace failures and let go of guilt.
I know the whole “think positive” thing is cliché but it works for a reason — you only are as positive as your thoughts. You need positive thoughts to push positive behavior and habits, and that’s why it’s so important to turn failures into learning experiences in the end. How can you see a situation differently? Assess what brought you to this conclusion and what situations drove you to a negative thought pattern. Then, acknowledge these thoughts and treat yourself with kindness.
“My guidance is to always look for the loving reason. Life will keep sending us the same situations until we learn the lesson embedded in them. Looking for the loving reason also helps build our trust muscles, and helps you feel more supported by the circumstances as opposed to being a victim in it,” Hanley says.
It’s easy to beat yourself up, but try to focus on what you have accomplished and what has worked for you. For example, if you slipped up on enjoying healthier snacks and binged on potato chips, turn it into a positive thought about progress. Instead, focus on the fact that you’ve been choosing healthier snacks all week, and tomorrow, you’re going to hop right back into your nutritious eating plan.
5. Deepen your relationships to get support.
The motivation to stay healthy has to come from within, but we’d be lying if we said it doesn’t also feel good to get compliments and supportive advice from family and friends. By surrounding yourself with positive people who want the best for you, you can better reach your goals and make good habits stick. Need a workout buddy? Join a running club or make it a point to introduce yourself to someone new at your next fitness class. Enlist the help of your partner or family to help you prepare healthy meals.
A recent study shows that sharing your weight loss goals on social media with others who are also on the same journey will help you stick with them. (4) Sharing your story can give your confidence a boost while keeping your goals and habits in check. With that said, it’s also important to remove ego-triggering people and places in your life that don’t serve you and your goals. Just let them go! Be intentional about who and what you want in your life and why they’re there.
6. Improve your space.
In feng shui, your home is a reflection of what’s going on in your life. So if your home is chaotic and filled with clutter, chances are your life is a bit chaotic, too. Good energy, also known as “chi,” in your home promotes stable relationships, wealth, good health and a better sense of well-being. “It’s super important to have a space in your home that is tranquil, restorative and inspiring. It can be a corner in your bedroom, the bathtub, or even the kitchen window above your sink. The bottom line is it’s an area you can clear out and sit or meditate and feel good,” Hanley says. As Hanley puts it, water can’t flow into an empty cup, so clearing your home is a representation of being an empty cup.
In order to invite good chi into your home, you should work to make your space purposeful and assign meaning to everything from the uplifting photos and paintings on the wall to the cooking tools in your kitchen drawers and pantry. Fill your home with things that will help you succeed at sticking to healthy habits. For example, stock up your pantry with spices and herbs, whole grains, nuts and seeds, protein powder, canned beans and tomatoes and healthy snacks. This signals to the universe that you want to follow a clean eating plan.
7. Practice gratitude.
Sometimes, it’s easy to get wrapped up about what you don’t have or haven’t achieved then it is to be thankful for the progress you’ve made and what you’ve benefited from making healthy changes. Instead, the next time you go for a run or do a workout, thank your body for not giving up. Stuck to your goal of preparing healthy meals all week? Thank your body for the gift of health. Remember to thank your partner, family, and friends, too. According to a report from the National Communication Association, showing gratitude has long-term benefits for your health and well-being. (5) Studies have shown that expressing gratitude can also increase hope and optimism, as well as contribute to reducing stress, anxiety, and depression.
Kate Hanley, a personal development coach and author of How to Be a Better Person, says, “Tap into how you want to feel once you’ve reached your goal. If it’s weight loss, think about going to the beach and how exciting it is to try on a new bathing suit that makes you feel good.” Hanley says sometimes our nervous system doesn’t know when something is real or imagined, so use that trick to help you envision what it would be like to reach your goal before you even achieve it.
Your body will always want to give up before your mind does
They wonder why I do this. I wonder why they don’t. #IAmAGymaholic
It’s the new year and most people want to start exercising but few will be able to maintain this new habit. Not because they lack “motivation”, but simply because they lack guidance.
So instead of leaving you in the dark, we will give you 5 tips that will help progress much faster and help you maintain this lifestyle:
Exercising is only one hour of your day
And it has such a positive impact on your mind and body.
Be the change that you wish to see in the world.
It’s not about being the best, it’s about being better than you were yesterday. #IAmAGymaholic