How to stay motivated on your fitness plan

 

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!!
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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.
It’s shocking.

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.
goal
GOALS:
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 !!

Challenges
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!!

CAT-MEME
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!

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Vision board:
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!14183885-1363590546987638-9165857793060093686-n_1_orig

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.
Embracing-technology-brings-you-closer

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.
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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!!

Drama! Don’t call me a “clean eater.”

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This past weekend was my show in Chicago. I want to preface this post by saying, I dislike drama. I don’t like to focus on the negative but I will today just to clarify my position.
I built my reputation on being healthy and balanced!

Read on:

This weekend a competitor/coach was doing a live feed and pointed her camera at me.
She said something to the effect of “She’s 51. You don’t look like this unless you eat clean.”

My hubs did NOT like that. He said “She’s not a clean eater”.
Then came the “Well. she has to or maybe you just see the bad stuff she eats ” comment.
I needed to just let that go, because it wasn’t the time or place.
I did stand up for myself and said “My nutrition is on point”.

 I am passionately NOT a clean eater. Clean eating did NOTHING for me.

Clean eating from my competition coaches.
7 small meals spaced 2-3 hours apart of turkey chicken fish and spinach or green beans.
I got 2 eye diseases from one bro prep because my  HDL (good cholesterol) was so low my doctor demanded I quit my competition prep.  My immune system was wrecked.

I lost 35 % of the vision in my eye. But hey.. I eat clean.

Clean eating gave me an intense fear of food and led me into terrible cycles of restrict binge.  I was obsessed.

Clean eating gave me zero balance!

IIFYM takes a bad rap in the bodybuilding community for the under educated. This woman is just another  who really doesn’t understand that all food has macro nutrients.  Old school prepping is based on old science.  We look to  new studies for IIFYM and it’s very nutritionally sound. My nutrition is balanced because that is incredibly important to me.
In fact, I learn from the best in the industry every single day and we use science!

But.. you may be surprised to know that the basics of IIFYM require minimums of
fruits, veggies and fiber along with meeting protein, carbs and fat goals.
By nature, IIFYM is more balanced and nutritionally sound than ‘clean eating’ alone.

If you follow my blog, you know how I eat. I eat well. My off seasons are full of wonderful, food that makes me happy. I eat with my family and do not carry Tupperware to functions.

I used to.

I don’t pretend that suffering in my show prep makes me a better athlete.
I don’t post pictures of 30 containers of broccoli and tilapia to show how bad ass I am.

I used to.

I am 100% committed to show how flexible dieting does work for lifestyle and competitors.
I am committed to helping others understand that clean eating is not sustainable and we are our best and most successful when we can choose consistency over perfection.

Oh.. and  yes.. you  may know that I eat very nutrient dense foods in my last weeks because it’s hard to fit other things in.  Show prep is tough so my food is locked down but it’s still flexible and I still like it. I would never step on stage again if I had to eat chicken 6x a day. I would quit the first day.  Truth.
me

I am 51 years old and I hold my own. I like the way I look. This may sound terrible, but if someone else doesn’t like my physique, I really don’t care. I work to be the best I can be with what I have to work with. I know I have work to do on my physique. My goals are to get better each year. This year, my goal was to bring a better package than last year and also to be more in tune with my health and micro nutrition.  Oh.. and  I didn’t look better on a clean eating/bro  diet. I didn’t.  (age 47/49 were bro prep)
I actually didn’t.

I am a better athlete not because I suffered with my food, but because I am  in tune with what my body needs.

If you want to know.. here’s how I look the way I do at 51.
Hard work in the gym.
Water.
No sun.
Skin care
IIFYM.

I look better with solid nutrition, inner peace, joy in my food, and freedom from food fears.
I look better without deprivation, starvation, blindly following old science with nothing to back it up.
I look better because I wake up each day with choices and goals.
I look better because I don’t beat my self up for eating cookies . I eat what I like.

I look better because I’m balanced.  I look better because I’m happy and I won’t be an example of anything less.

Here’s some hardware.
First place bikini masters, 2nd place Glamour and top 5 in the bikini open.  #IIFYM
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Motivation Monday: What will you gain?

What will you gain?
When you are on a plan, path or journey, it’s hard. Sometimes easier to say “screw it” and eat what you want. I know old habits and old voices in your head can tell you that you can’t have what you want. Whatever that is.

You may not want what I want. But YOU know what you are looking for. And I  know when you get it, everything you sacrificed will be worth it.

Being fit  is now NOT normal.  With over 60 percent of the population overweight/obese, those of us who choose this lifestyle are going to be met with adversity. Anytime you go against the norm there is blow back.

Where do you feel it?  Is it when you aren’t drinking socially?  Is it because you pack and bring your food with you?  Is it because you train after work instead of going to happy hour?

The hard facts are this, when you cheat on your plan, you cheat yourself.  It does matter. When you plan to train in the morning and you skip, YOU didn’t do what you said you would. When you  say you are going to be accountable to your trainer, and yourself, BE accountable.

Let’s turn that around.  Every single day you have the opportunity to create exactly what you want. Every workout you hit, every great food day is a success.  Stringing together lots of little successes are how you reach your goals.

No one  is perfect.  Aren’t reset buttons great? I have at least one reset a week!!   Push it. Move on and be on your program.  We win because we never stop trying, no matter what! xoxo