Is there a secret formula to keep fitness motivation high?
You’ve started many fitness programs, started to get results, only to be disappointed by life getting in the way disrupting your new routine.
Getting and keeping fitness motivation eludes many of us as we strive to keep up with the demands of modern day living. It seems as though we are pulled in many directions leaving little to no time for exercising and eating well. Motivation is super high when we begin, and inevitably wanes as life gets in the way.
This is precisely where the secret fitness motivation formula comes in. Now this formula is quite simple. It has four main components which give us a complete approach to fitness. The formula I am talking about addresses your lifestyle, how you move, what you put into your body, and what you put into your mind.
Once you know this formula, you will be equipped to develop a health and fitness plan for life. You’ll be able to vary things as life changes. It will allow you to achieve the level of fitness success you desire once and for all. It will show you how to “fit it in” when there is “no time”. You’ll be able to leave the frustration behind, and rocket ahead to your desired fitness goals.
So what is this super secret formula? It’s quite simple, and easy to apply. All you have to do is let that switch in your mind turn to the “on” position for improving your health, increasing your strength and stability, while altering your body composition and feeling great overall.
Find and Keep Fitness Motivation
Fitness motivation comes and goes as our lives change. So what is this secret formula I keep referring to? Here we go:
Vigorous Exercise + Whole Foods Nutrition + Rest + Winning Mindset = Success
These components are key to your fitness success, and let’s face it, to success in life. In order to live a life full of vitality, living instead of simply being alive, you’ll want to incorporate all of these components, on a regular basis.
You’ll want to live your life incorporating the things you value. There are no guarantees in life. Don’t you deserve to live a full, vibrant, joyful life? I say that you do deserve this. I say that it is possible.
When you feel that switch in your mind begin to turn to the “on” position, take hold and don’t let go. Take a peek at the components of the super secret fitness formula and pick one that you can wrap your mind around today.
Can you get a 10 minute workout in? One that makes your heart pump and the sweat begin to drip? Maybe you can plan your meals looking for whole foods ingredients. A simple shift in your meal plans can set you on the road to more energy, clarity of thought, and better sleep at night. Maybe getting into bed earlier at night and getting those extra hours of shut eye is a simple step for you. Do you have a support system? Who in your life stands with you no matter what? Who in your life will support the changes you want to make and not tell you it’s impossible? What does your self talk sound like? Are you constantly berating yourself, wishing you did things differently? How about taking the time to notice what you’ve done well, and building on that? How about finding something you can compliment yourself for? I know there’s something you’re proud of. Focus on that, and do more of it.
Don’t Take it All on At Once
Starting (or re-starting) any fitness program can be daunting. You don’t have to take it all on at once. Pick one of the components of the formula, something you feel you can address, and start there. Find a group to work out with. The magic of a supportive group working together toward common goals is insurmountable. It takes some time to find the right fitness family. It’s out there, waiting for you. Do something that feels right for you. And push yourself. Remember, if you don’t get your heart rate up, and your muscles aren’t telling you, yes, you worked out, it’s not worth it. When you find the precious time to get your workouts in, make them count!
What about meals? Do you eat out a lot? Can you alter one meal a day? Try ONE of the suggestions below.
- Try adding a green salad into your lunch and/or dinner.
- Go for ingredients that are recognizable and remember, if it doesn’t go bad, it’s not food.
- Try a green smoothie to get your fitness motivation going for breakfast.
- Drink plenty of water, and make sure that you’re truly hungry and not dehydrated
- Eat a breakfast high in fiber and protein to set you up for the day.
- Plan ahead…eating out? Check out menus prior to going to eat, and know what you will order when you get there. Don’t change your mind at the last minute.
- Eat one Tablespoon nut butter an hour before bed for better sleep and satiety through the night.
Rest and Sleep
Is your life go-go-go? With work demands, family demands, relationship demands, household demands, etc., there never seems to be enough time in the day to do it all. Yet rest is an integral part of our fitness. When we rest and sleep, our bodies repair themselves. We slough off old unnecessary cells, and develop new cells to keep us functioning optimally. Without enough rest and sleep, we are in a continual cycle of stress. What’s getting in the way of your sleep? Are you watching t.v., checking email and facebook, right up until you lie down? Technology is stimulating. It’s important to shut down the technological bombardments a good hour prior to lying down for sleep.
- read a good old fashioned book
- do some deep belly breathing
- use essential oils for calming
- review your day and celebrate your successes, look (non-judgementally) at what you can improve upon
- make a to do list for tomorrow (it’s much easier to do this the night before)
- listen to calming music
A winning mindset is by far the most important component of keeping fitness motivation high. Without this, the towel gets thrown in too easily. We find ourselves believing that everyone else’s schedule takes priority over our own. We end up serving others without serving ourselves. This breeds resentment, lack of sleep, poor eating habits, and no time for our workouts.
All of the components go hand in hand. For success in life, (and in fitness) we’ll want to develop that winning mindset. This happens when that switch turns to on, we find the right workout program that suits our needs, we adopt a whole foods lifestyle and we get plenty of rest and sleep.
Yes, you can have it all. It takes planning and a commitment to yourself to be the best you can be, first and foremost for yourself. Examine your thought patterns. Are they self deprecating? Or do you encourage yourself to get up when you fall down with mindfulness instead of judgement? We all can improve ourselves every day. We also all have things to celebrate about us, and our accomplishments in life.
Try this exercise:
- Brainstorm for all of the things in life you have accomplished. Do a brain dump and write it all down so it’s in front of you.
- Take a look at the list. Wow! Was any of it easy?
- Now re-order your list putting the things that were the most difficult at the top, and continue from there
- Assess each accomplishment and get in touch with how you feel about each now, and how you felt upon completing each.
- Take these thoughts, feelings, and emotions and see what you can apply to the task at hand…keeping fitness motivation high.
Now it’s your turn to take action. There’s no time like the present. Take a look at the fitness motivation formula:
vigorous exercise + whole foods nutrition + rest + winning mindset = success
and see what you can do today, yes, today! Which piece will you focus on this week? Pick one area and get to it. Each week add something else until you have all pieces of the formula addressed. Yes it will take time. Yes it will be worth it.
I know you can do it, now go out there and discover what you can do!