View this post on Instagram
IN ONE WEEK on Sept 20th. My NEW @underarmour #AllDayHustleCollection drops. Anchored by my personal philosophy of – you must break yourself down in every capacity in order to build yourself back up. Stronger. Better. Wiser. The most anticipated collection of 2018 is almost here. #ProjectRock #UnderArmour #BuildTheBelief #AllDayHustleCollection
I posted the Rock’s Instagram so you can click through, follow and get motivated.
When a client begins a new program, they are on fire. They head out and buy new gear and get all their ducks in a row. They immerse down in it ready to slay dragons on their way to their new physique.
That works for a while until they loose their steam. Getting up early is a chore. They begin to fall into old habits and soon their motivation is gone.
What has also happened here is yet another time they have not been successful in their journey. 😦
I wanted to do a blog on motivation but I cannot offer the secrets to staying motivated until I tell you the actual truth. If you are frequent reader of my blog, you’ll hear the same tone resonate. Consistency wins over perfection. Starting and stopping is the opposite of consistency but we sure do find ourselves in that predicament way to often.
Here’s the hard fact: Motivation fades. Discipline is the way change happens.
If you find yourself dropping off a program after a certain amount of time, then let’s explore some ways to help you push through that trouble spot.
If you ask the body builder sect, they will tell you to Just F’n do it. Yep. I totally hear that. I totally agree with that. I totally think that some people don’t really know how to do that!!
Here are some of the reasons people start a program.
“My doctor told me to lose weight or I will be facing a health crisis.”
“I need to lose weight so I can have the surgery I need.”
“I need to lose weight or I will be put on medicine for my blood pressure”
“I am told to work out 3 days a week for my health issues.”
When I get this from a client, they already have the motivation to make a change. Wouldn’t you say? You would be surprised how little health issues motivate people.
When we talk to them about why they drop off the plan, they use reasons (excuses) like “I just can’t get the food. I can’t find the time. It’s not a good time.”
Motivation for health isn’t enough. This person needs discipline to make this happen.
I want to help my clients to reach their goals and no amount of barking about their health seems to matter. They need tools in their tool box to help create new habits.
“A goal is an idea of the future or desired result that a person or a group of people envisions, plans and commits to achieve”
Things I hear from clients
“I want to lose weight.”
“I want to get back in my smaller clothes”
“I want to eat better and be healthy.”
The most successful clients are ones that do not set arbitrary goals like these but more specific/realistic ones.
“I’d like to be one size smaller by Christmas”
“I’d like to be wearing my favorite dress again by Easter.”
“I’d like to learn to manage my stress eating.”
We also see them do much better when we set long term goals and short term goals.
“Overall, I need to lose 100 pounds but in the next 90 days, my goal is to train
4x per week and lose two dress sizes. “
What has been so helpful for my program and clients is we set up 3 month plans. We have a goal, a start day and end day. We then assess, look over what we have learned and begin that process again. It’s not wrong to also set rewards for the end of the challenge. Make it non- food based !!
I like to incorporate Challenges into their plan so they are working progressively each week on improvement! You don’t need the 200 squats a day challenge. Progressive challenges are attainable and provide positive reinforcement!!
Plan of action:
To achieve our goals, we are going to be very successful if we are accountable!
My clients use our app to track their progress, workouts and can see an actual spreadsheet of improvements. They can check in their workouts and get achievements for their efforts. Apps like My Fitness Pal or even your Fit Bit are there for the accountability factor!! Tracking your food is simple on the apps so you always know you are on point. No food is eaten without being tracked!! Accountability !
Many clients say they loose steam because are too busy to workout or do their food. Everything seems to go to the back burner. I ask them to book their classes /workouts like it is an important business meeting. One of the things I love about the apps is that you can put your workouts on the calendar and it will signal you if you miss one. Our app syncs with My Fitness Pal so I can see my clients daily food intake!!
Accountability is one of the things clients tell me they need the most. Using tools to help with this is a fantastic way to move forward!
This is fantastic. Vision boards are great for any goals/projects you have set up. I love this board from one of our athletes. She hit the mark on positive text and images for her project!! I recommend this for you too!!
A workout /program buddy or support group.
Having support on your journey is fantastic and actually will help you succeed more than going at it alone. I have found that posting my goals in public or sharing my journey on my social media is very helpful for me.
Many people set up fitness journey accounts on Instagram so those who like to can follow it. I find a lot of inspiration from others who are also on their journey.
Our dear client on her fitness journey!
For me, posting progress, or selfies and telling of my successes and struggles may help someone feel motivated but it’s more for my personal growth. I’ve been able to see trends in my progress as well as just overall accountability to my goal. Personally, I’m going to finish a project if I share it publically.
Facebook has lots of groups or challenges you can join. Our clients have access to our fitness group and macros boards. We can talk about concerns or get new ideas. It’s fun to post personal records and Non scale victories when others are cheering for you.
What I have found is that clients who refuse to be a part of a group fall off faster than those who are part of a community. There is a lot to be said for surrounding yourself with like minded people.
Don’t stand up your friend. If you need a workout buddy, you can set that up at your gym or in a group. Seek this out!! If your buddy is online only, you can share your accountability posts by sending gym selfies so they know you went. The two of you could set your own parameters to help keep you motivated and on track!!
Instagram: I have found that I’m super motivated by my fitness friends and people like The Rock. I always set my alarm for 10 min before I’m going to get up and scroll through my fitness feed for inspiration. I love seeing others training and doing well. It energizes me. I love looking at cute workout clothes and thinking of what I want to wear that day. You may not feel motivated by those things but there is something you can explore to help you set the pace for the day.
If you set up a fitness account for Insta, only follow fitness accounts. Nothing annoys me more than baby pics on my fitness feed. I can load my personal friends accounts on my main account. When I am looking for inspiration, I want to keep my feed focused
What do you do to to stay disciplined/motivated?
This is Bun. He is motivating you with his mind.
Do you need help with your plan? Would you like to be a client and reach your goals!! I can help you! You can find me at http://www.sleekbodyfitness.com
Our coaches do online, in studio and competition training!!