10 Tips and Tricks – Staying Motivated

motivational-quotes-14It is hard to stay motivated to exercise and on track all the time. People struggle with this all the time, I had major struggles with motivation in the last 12 months. For much of the year of 2012 I was not able to train at the level that I had obtained in the year of 2011. I missed exercise, that feeling of setting goals and achieving them and as many of you are aware due to a number of surgeries, medical complications and fatigue, I felt like 2012 went incredibly fast and many of my fitness goals were unable to be met.

Welcome in 2013. Understandably every new year many people want to get fitter, lose weight and shape up. Many people have these goals as a New Years Resolutions, so my question to myself is “How committed are you to your goals this year Lin?

Honestly, How committed  I am to my quest of losing another 10kg and becoming the fittest I possibly can be? Am I willing to turn of the tv and leave the house in all sorts of weather. Will I get off the couch and get to a training session. Will I sacrifice that ice cream, chocolate, cheese or wine to make sure I am fuelling my body well? Will I commit to ride to work getting up earlier and pushing on days when it would be easier to drive?

My motives or motivation WILL influence my practices. How I play out my year will determine if I make my goals of weight loss, fitness, half marathons and triathlon’s. But getting back my fitness and maintaining it will take discipline, it will take planning, and it will need to be fun!

I know for myself that as soon as something loses interest for me, when it stops being fun and starts being dull – I AM OUT. With this in mind I thought that I would brainstorm what helped me stay motivated at my peak in 2011 and what kept me going in 2012 when I was on a modified program.

1. Variety, Variety, Variety – Just like location in real estate I believe that changing up your routines, finding a number of activities you like will assist in keeping attitudes fresh and sparking interest. I like to mix up different activities, running, hikes, cycling, swimming, cardio sessions, weights, yoga, boxing, rock climbing. And within each choice you can change distances, difficulty, times. Our minds love new things and it helps to keep a sense of freshness in our lives.

2. Routine, Routine, Routine – While it may seem contrary to what I have just written, there is also a time for being consistent,  having routine and repeating some routes, distances, reps, times etc. This allows us to know what is expected, and compare our results over time. Our brains can take a breather, zone out and know what to expect, and how we will likely perform – this can especially be important when using exercise as stress relief, the brain and body know what to expect so it feels easier to get out the door.

3. Measurement & Data – I love to collect data in relation to my goals and fitness. I find it helps me compare my results over time. It helps me determine how far I can push, how much I’ve improved and what I need to work on. Not all people are turned on by data, but for me it is an important tangible outcome that I can see. You don’t need a fancy watch, most phones have apps that track distances walked, calories burnt, Or just noting the time and distance can work… In addition to that weight and body measurements are great at tracking changes in your body. I encourage doing both given the scale doesn’t show centimetres lost.

4. Planning & Prep – Having everything laid out and ready to go can make things a little easier to get out the door. Having the iPod, and Heart Rate Monitor charged are key for me. If either of these are flat, I know I am less likely to get out for a run. Similarly making sure my bike is in good working order, that I check tire pressures the night before means I will likely ride rather than spend the time pumping my tires while the sun is up. Prep reduces excuses.  Planning your workouts and increases in distance, weight, reps etc shows you what you are working towards.

5. Keep a Positive Mindset – No victims in the house please… If you don’t want to go, you will find an excuse. I often have to talk myself up. I remind myself how much I love it, that I have never regretted working out (even when I have thrown up after going to hard). I used to live with a victim mentality, it is an easy mind set to slip into… I have to remind myself to never give up, keep pushing and stay strong. If you can’t run, walk, if you can’t walk – lift some weights, can’t do that, find something you can do. A former colleague and a bit of a fitness guru (Mary Anne) is an inspiration to me, she is currently injured and while it gets her down on occasion (as posted on FB) she continues to push and do what she can, swim, lift weights and whatever else she can do to maintain her fitness. She does the best she can, with what she’s got until she can do more… There is something in that for all of us..

6. Time – You DO have time to work out… No matter who you are and how busy you are it can be done. Take every opportunity to move, maximise your time where you can. Perhaps this could mean cycling to work, it may increase your commute a little, but it’s maximizing time otherwise spent sitting on your ar$e. No time still, how much time do you spend watching TV? Cut that out and notice all the time you have to engage your brain and your body. I can hear some people say, but I have kids, it’s hard to leave the house – well take them with you, the park is a great place for step ups, a short walk, kicking the soccer ball. Can’t do that – well stay at home turn on the TV and grab a yellow pages phone book and do step ups on that for an hour while you watch that show – no cost, at home while the kids are in bed.

7. People – Sometimes I like working out by myself, other times a bit of camaraderie and competition is fun too. I love group training. I go to an outdoor group fitness training club through a group called Step into Life. This works for me on a couple of levels, a little competition, accountability, like-minded fit people who encourage your goals, and a positive exercising environment where everyone is encouraged. This is better than a gym as you are often paired with people and you talk to them!! If group sessions aren’t your thing, find a team, or a club, or just a friend who you can play with!

8. Events – While I acknowledge this is not important to everyone, for me having something to be working toward is helpful.  It could be an organised running event or bike ride, fights or gradings in boxing/martial arts or even a weekly game in team sport. Events and time framed performance can make sure that the other training you are doing during the week and in the lead up is focused; it helps create context and meaning.

9. Rest – I am including this because if you fail to rest you run the risk of injury and not allowing your body to heal properly as you build it up. Sometimes I find this hard. When I am in the zone, I want to push everyday… But disciple in training means listening to your body and a rested healthy body will ensure your mind and body are ready to meet the challenge and be consistent in your program. Burnout will only lead to more time away trying to recover from an injury and becoming disheartened.

10. Do what you love… Honestly this is the key, it comes back to the idea of fun I spoke about at the start. When did we stop “playing” like children and start “working out”.  If you don’t like running, please do something you love. This does not mean sit on the couch and eat junk food because you love to lie about and fill your gob with imitation food!!  If you love team sports, join a team. For pity’s sake figure out what works for you, what turns you on, floats your boat… Don’t do it because you think everyone will admire you, or it is the “cool” exercise of the minute if you hate it, you just won’t last and it will likely further disenfranchise you and stop you developing a solid fitness base. All that being said, trying different exercises is a bit like eating your veggies as a kid, you have to try it and give it a go sometimes before you know if you like it…

Alright that’s it for me…Mega long post ekk!  I mean there are heaps of other things I could say, use music, wear fun new clothes, reward yourself ra ra rah…. But honestly even with all these tips, the people who are most likely to stay with a program are those that are internally or intrinsically motivated; i.e Motivated from within –  it has to do with their attitude and perception. I believe that finding the pay off for ourselves and embedding that into our psyche allows us to draw on inner strength when everything else fails.

Till next time, Lin xox

Advertisements

Trigger Happy! – Planning, Success and Resolutions…

The Loaded Gun!

Emotional eating and figuring out triggers for this has long been an issue for me.

I got to a point in life that I was basically eating for any reason, happy, sad, frustrated, lonely, tired, guilty, anxious, rejected, bored… you get the picture..

But what I have learnt is that  it is not just the trigger and my food drug of choice at that time that is the problem. It was also opportunity and situation.

I had set up my life (over many years of reinforcing poor choices) to have a constant supply of food, situations and opportunities to allow these triggered food reactions to occur. I had allowed my lifestyle to revolve around food – buying food, storing food, preparing food, eating food, blah blah blah..

The lap band took out the ability (for most of my eating) for me to binge eat and stuff my feelings down… The barrier that it put in place allowed me to slowly address the emotional eating and break them down. The opportunities and situations decreased. I began to make smart choices and re-frame my relationship with food and my feelings.

Now that I have had the lap band and it is adjusted to be a bit more open, and I can eat a little more, I have noticed that I need to work on this area a little more and revisit it again.

Earlier in the week I had a situation where I was feeling tired, anxious, worried and a little guilty. I was at work and near the “social club shop” where tempting treats of chocolate, chips and soft drink lay in wait. The chocolate did not survive…

I analyzed my behaviour a little later, figured out what was going on emotionally, and what else was a threat that day – why didn’t I stick to my plans… It was because I hadn’t prepared for work that day properly. I hadn’t packed the foods I knew I would need to have at my desk and avoid going into the “shop”. I didn’t drink enough water and my sleep pattern was more whacked than usual.

I have good, strong plans and work at them (really well) most days!                                        I do not buy junk food for my house anymore, I have a supply of hummus and vegies to snack on, some sugar free 85% dark chocolate, and I have changed my habits.                       I now rarely watch TV (TV and eating used to go hand in hand for me –  I watched (and ate) more hours away than I care to remember) I now prefer to exercise, read, go out, live an actual life.

But the point here is for me to keep acknowledging that successful people plan; they then work their plan, learn from their mistakes, reflect – adjust and move forward…

The Lesson learnt from today;

*Plan and follow through with the plan and have a back up plan in place.

* Work out and write down what is going on and bothering me before I reach mindlessly for the junk food… (If I can see it at the time) If I don’t see it till after, acknowledge what is going on and figure out a way to constructively deal with it.

*If I fall down – don’t kick myself while I am down there! – Help myself get up take stock and reflect;                                                                                                                          What didn’t work, why? who is involved?                                                                         What can I control? (i.e my reaction, behaviour, attitude)                                                   What can’t I control? (other people? their actions and reactions, work load etc)                   What will I change and adjust? What is a realistic new and modified plan? How do I keep moving forward.

And while I think that all this writing and reflecting about it is good, the proof as they say is in the Pudding…. (Did someone say pudding 🙂 )

This type of thinking and reflecting can apply to more areas of life than just food, diet and exercise.  With the craziness of “New Years Resolutions” just weeks away, It may help to think about the cycle of planning, working the plan, reflecting and readjusting plans, rather than, off the cuff resolutions that make you feel crap when you have forgotten about them in a matter of days, weeks or months.

2012 is shaping up to be tough year… It will be tough to maintain the fitness and weight loss that I have built this year… That is the challenge though and one I aim to meet!

Thanks for stopping by, till next time

Lin xox