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14 Ways to Stay Motivated This Year

by | Jan 10, 2014 | Fitness Info, Healthy Living, Nutrition Info, Weight Loss and Maintenance

Odom Health & Wellness is unable to provide nutrition and weight loss services for individuals living outside of Minnesota

Here are 14 ways to stay motivated to live a healthy and happy lifestyle in 2014:

1. Make sure to set goals that are realistic. This goes back to the SMART model that was discussed two weeks ago.

2. You should always keep track of where you started, where you are now, and where you are going. Look back at the past year and be proud of all the successes you attained. Paint a clear picture of where you want to go. The clearer the canvas of the future you, the easier your mind will unconsciously follow. Paint a masterpiece!

3. Truly avoid the all-or-nothing thinking. Do you catch yourself throwing the towel in when you know it would be worthwhile to press on or even start over? No one will ever reach complete perfection, remember that! There will be ups and downs; it’s how you get back on your feet. If it’s a busy time with family and you can’t make it to the gym as much, you can control your eating. When on vacation and eating uber healthy is less realistic, you can always find ways to move. Remember, you control you, and there is something good on every menu if you know how to ask for it.

4. YOU are YOU; you are not the skinny gal on the treadmill next to you or the younger guy that seems to grow muscle overnight. Don’t compare yourself to anyone else in the gym. Focus on your goals and what you need to do to get the desired results you want.

5. Seek support from anyone YOU choose and anyone who wants to help you. Ask a spouse, friend, or maybe it is necessary for you to get a personal trainer simply for the support and accountability. It is important to choose someone you feel comfortable with. Sometimes spouses and friends are all too eager to help us but we might not want to hear it from a certain person, even if they are willing. You have the power to carefully select your support system with people from whom you are willing to receive support all year round.

6. Find something that you enjoy doing. Exercise doesn’t always have to be running on a treadmill and lifting weights. It can be playing baseball in the yard with your kids or joining a volleyball league, Zumba, walking, skiing, riding bike, or a combination of many activities to avoid burnout.

7. It is totally ok to do split workouts. Don’t have time to do an hour workout one day? Then do 30 minutes in the morning and 30 minutes in the evening to make up for it. Even if you only have 20 minutes daily it’s much better than nothing. Find what works for you. Do what is most convenient and if you are pressed for time, do what you can to squeeze a workout in. Maybe you can do body weight exercises in your home while you are preparing a meal because you are having company and won’t have the time to drive to the gym.

8. Find the right workout time. You should try to find a time that will work for you and make it become a habit.  Workouts at the end of the work day might work for some, but not everyone has the energy for a good workout at 6PM. There is no right or wrong time; it’s what you can be consistent with. My suggestion for busy parents is to try to get used to morning workouts. Get it done and over with, and you will feel great the rest of the day. The other alternative is to schedule out your workouts by day of the week. Maybe you know you’ll be able to get up early to workout every Tuesday and Thursday, but Monday mornings are too hectic. Plan to workout over lunch or on your way home that night. Plan your workouts by day and time and stay consistent week to week.

9. Sugar takes away energy. If you eat a high sugar diet, or very unhealthy diet for that matter, you will burn out fast. Blood sugar spikes drain your energy and just make you want more sugar. Too many people think they can still eat the addictive foods and the exercise will do the trick. I have seen it a thousand times; trust me, that answer is wrong. I have never wanted to go to the gym after a buffet. Instead, I want to curl up and read a book for a few hours. Very few people can stick to an exercise routine without some healthy eating balance.

10. Drop your false perceptions! I have heard “I hate gyms; I can’t cook; I don’t have time; I can’t afford healthy foods; My family won’t eat this way, etc., etc.” My point is if you think in terms of “can’t” and “don’t” you won’t. You have already convinced yourself of just that. The truth is you just have not learned. Every person that walks through our door with an open mind to change their attitude and actions, receives a program specifically designed for them. We find a way (however unique) to help you make positive and doable changes. Keep your mind open and develop a “can do” attitude and the sky is the limit!

11. Never dwell on the past negative experiences. Think only of the opportunities that the future can provide you. If you failed a program before, discover what the reasons were and draw on it as a lesson learned. You can’t change the past but you have to keep moving forward in life. Choose to move forward differently than you have before.

12. Learn the right way! Do you know how many times I have heard the phrase, “I have tried everything!” Not one of those people has done what we would teach them. Your doctor doesn’t tell you to go on a fad diet. They tell you to exercise and eat healthy, but that is the last thing people want to try. The problem is the doctor tells you to exercise and eat healthy, but doesn’t have the time to teach you exactly what that is. Everybody who follows a correct program has success if they truly follow it. The big challenge is making it stick long term. I promise you if you do a fad diet the weight will come back. If you go back to eating like you did previous to the diet, it will come back. Quick and easy will not work. I plea with everyone to start with a trainer who has the ability to teach you what a proper exercise and clean eating program can do for you. The treadmill alone will not work. Eating just salads and under eating calories is not eating healthy. Learn a complete program; it’s the only way to make a permanent lifestyle change.

13. Remember that it is okay to reward yourself when you have reached a goal. Maybe not with a chocolate cake but how about that pair of jeans you have been looking at for some time now. Maybe a 90 minute massage is a hard earned reward. A new pair of golf gloves. Spending an afternoon on a hobby you love. You reached a milestone and you are worth it, so buy them or give yourself that free time!

14. And lastly, remember you can get all you want with your fitness goals this year by participating in one of our Wellness Programs to ramp up your health. 🙂