Motivation Fit Tips

Screen Shot 2015-02-26 at 5.09.48 PMOh my goodness, where has time gone? I have just three weeks until Spring Break & three weeks to get my workouts in & three weeks of really good eating habits (meaning, for me- to stop eating chocolate after each meal and snacking when I’m not hungry J)! I’m sure many of you are in the same boat or are just looking for some ways to stay motivated to reach fitness and health goals; therefore I will be sharing my favorite tips to stay on track!

  1. Make a goal: First make a goal that you want to achieve; have more energy, run a mile, become fit, look better in clothes, lift a heavier weight, lose weight, gain muscle, etc. Then write out what you’re going to do to get there, remember a goal with out a strategy is just a wish. Having a strategy and plan will help you achieve that goal.
  2. Make it Fun: So many people ask me, how do you think working out is fun? I’ll admit, it’s not always fun, but I’m always glad I did it. The key to being consistent with workouts is finding something you like to do.
    Screen Shot 2015-02-26 at 5.02.14 PM
    i love stair master intervals! go front/sides/back & different speeds & lengths!

    Maybe it’s going to a boot camp, zumba, pilates, cycle or yoga class at your local gym. Maybe it’s with a friend or lifting/going on runs with friends for the social aspect. Maybe it’s a style of workout that brings endorphins like intervals/steady state/incline on the cardio machine. Maybe it’s an awesome fitness DVD or a youtube fitness channel. Find something you enjoy watching or reading while working out! Whatever it is that makes you happy, do it! Once you like your workouts, you’ll be more inclined to do them consistently! This goes with food too- make healthy food fun by looking up creative recipes and making them with friends!

  3. Make a Schedule: Without planning my workouts, meals, classes, and study times, I would be a bit lost! Having a schedule for my workouts makes me accountable and in the mindset. Having the mindset to workout is one of the biggest battles people face because it’s so easy to push off, oh, I’ll just nap and workout tomorrow. You’re just pushing back your own goals and it can leave you with regret and guilt some days! Put it on a piece of paper/notepad and even make an alarm on your phone to get your workout in! Have someone to be accountable to that tells you to go workout when it’s time so
    Make a meal plan to stay organized & on track!
    Make a meal plan to stay organized & on track!

    you’re less likely to put it off!

  4. Be Realistic: If you think you’re going to lose 10 pounds in two weeks, or workout 3 hours a day, or *not eat any carbs* (don’t make me laugh, almost everything has carbs except for protein, including veggies!!), it’s not going to happen. Make sure to take your fitness and health journey one step at a time. If you tell yourself you’re going to do something all or nothing, chances are you’re going to end up quitting. Start working out 2-3 times a week for 30 minutes if you’re just beginning, then once you do it a few weeks, add another session in the mix or make your duration longer. Want to eat better? Start adding veggies and a piece of fruit each day instead of the bag of chips or candy, or having a small piece of chocolate at then end of the day instead of a whole chocolate bar. Little things add up, start healthy habits and then add on to them. Want to gain muscle? Ensure proper nutrition and recovery after each workout with a good source of protein and fast digesting carbs. Train smart!
  5. Make a playlist: I love having new music on my workout playlist because it keeps me energized and makes me work harder having good beats. I sometimes enjoy a silent run, but I know that day’s I need an extra push- I can always count on my music. Ask your friends/family if you need song suggestions or just goScreen Shot 2014-08-10 at 10.53.16 AM to Pandora or iTunes for good music!
  6. Prepare Your Meals: Prepping has made my life so much easier! I make lots of lean meat and freeze/refridgerate it on Sunday’s, along with getting healthy snacks like nuts, protein bars, string cheese, veggies and make hard boiled eggs so I always have a healthy snack on hand! It helps keep you on track with your goals when you come home from a long day and can pop something in the microwave really quick instead of dreading the “what’s for dinner. I’ll just pick up fast food or make pizza tonight” situation.Screen Shot 2015-02-26 at 5.13.06 PM
  7. Pack Attire: If you workout in the morning, set your clothes out the night before, so it’s ready to go and you don’t have to waste time contemplating the *I don’t really want to workout mood and I’ll just go back to sleep mood*. If you workout after work or class, pack your clothes & a snack incase you get hungry (like me!!) and drive to the gym & get to it so you don’t waste time of going home!
  8. Pack Your Snacks: It may sound obvious, but when I forget snacks during the day, I find myself wandering campus to random cafes and choosing not so healthy choices. So I always make sure to bring Screen Shot 2015-02-26 at 4.59.45 PMnuts/cheese sticks/protein bars with me to tide me over until I get back from class or have my next meal.
  9. Tell Someone: Tell someone your goal! If you really want to reach your goal, have someone to be accountable to. It makes you think you should make your workouts and not have the extra piece of candy at night because you want to please them and let them know your accomplishments! I know I always ask my friends to send me texts to go workout if I’m in a lazy mood, and I’m always more motivated when I get it.
  10. Screen Shot 2015-02-26 at 5.00.25 PMBe Positive: We are not perfect; I never have a perfect day of eating because I am the snacking queen. Haha, I wish I wasn’t, but I always make sure to get in my workouts and remember that even though I shouldn’t have had the extra chocolate or snack, I can always do better the next day or do an extra 5 minutes of running the next day. Remove the all or nothing mentality because if you say ah this is a bad day already because I had chocolate, you will continually pile on the bad choices afterwards. If you tell yourself I’m starting over after the chocolate and eating right the rest of the day, you will make healthier choices with the new mindset.
  11. Be Consistent: Consistency is key; once you get a rhythm of eating healthier and working out each week- it will become easier with a routine. Starting is the hardest part, but make yourself consistent for the first Screen Shot 2015-02-26 at 5.00.05 PMfew weeks and your mind and body will become stronger and more motivated.
  12. Reward Yourself: Rather than having food to celebrate your health and fitness accomplishments/milestones each week, buy yourself a new workout top, a fitness device or a massage or a new pair of shoes or when you lose X lbs or % bodyfat- get a new swimsuit J it will help keep your eye on accomplishing your goal! Make a visual reminder like a marble bowl for everyday you workout & once you get to X marbles, have your reward!
  13. Remember the Why: One of the most important motivators is to understand why you’re making changes. Write out why 218987600601616763_0czolwbv_cyou want to make healthier choices, why is it going to make you better, why is it important to you? What will you get out of achieving your goal.
  14. Visual Reminders: Put a picture of your vacation you want to take on your phone or a quote that inspires you to remind you to stay on track. Or it could be a picture of your favorite fitness role model and it can remind you that everyone starts somewhere and you need to get going to get to your goal! Make a poster on your bulletin board of what you need to do to get to your fitness and health goal; workout schedules/drink more water/workout ideas, etc.
  15. Acceptance: Accept that you are an Screen Shot 2015-02-26 at 5.15.41 PMindividual and a human and you need to take care of your mind and body and accept who you are. Write out what you love about yourself what you’re proud of accomplishing (big or small) each week. Being happier with who you are will allow you to reduce stress. Implement healthier habits and be proud of your mini/big accomplishments and realize you’re once step closer everyday. It takes patience and time; fitness goals are not achieved over night. Motivate yourself to workout and eat right because you were given one body and you want to treat it well and take care of it for just that reason.


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