Motivation Monday

What’s your reason for wanting to exercise and eat a healthy diet?  In boot camp this past Friday I went around the class and ask each participant why they were there.  Most were to look good, lose weight, or to feel better.  All valid reasons but are they big enough to conquer your excuses and not quit?  Some like the idea of feeling better and losing weight but never take that action to get there.  Now those in my boot camp obviously were taking action towards their goal because they were there.  CONTINUOUS action separates success and failure.

“Success seems to be connected with action.  Successful people keep moving, they may make mistakes but they don’t quit.”  Conrad Hilton

When you set a goal, you may take that first step and things will go smoothly for a while until you hit that first bump.  At that moment do you quit or do you pick yourself up and keep going?  We all hit those roadblocks.  If you really want to achieve your goals make it a promise to yourself that you won’t quit when the times get tough.  KEEP MOVING FORWARD.

Happy Monday!


Winter blues..

Winter is one of the most unmotivated seasons every year for so many reasons.  Did you ever feel like you were in this funk and wonder what the heck can you do to push out?  It happens so much during this time of year.  The holidays kick if off with family in town, traveling, and indulgent foods that throw a wrench in your meal-planning.  When you are not eating right, you will not be motivated to exercise so that gets out of control.  Also, it gets cold and you don’t want to get out of bed.  The flu is also going around!  I myself came down with a head cold starting last Tuesday and finally breaking yesterday.  I had no energy and could not breathe.  In those instances make sure to listen to your body and get the appropriate amount of rest to help you bounce back sooner.  When you start to exercise, start back slowly and don’t get frustrated when little things seem difficult.  It may take you a few weeks to get back to the intensity you were before.  The important thing is that you return as soon as you can.  The longer you wait the harder it will be to return.  Remember you are creating a lifestyle so it has to be part of who you are (not when you just feel like it).  So if you feel like that funk has hit you hard, get back up, start slow, and pull yourself out to get that momentum rolling again.  Your health is that important to you, you got this!

Happy Monday!



“I didn’t come this far, only to come this far.”

Motivation Monday!

What get’s you up in the morning?  What keeps you exercising on a daily basis? Do you exercise daily?  If you don’t then you probably don’t have a “why” big enough to propel you forward.  There has to be a reason that’s going to stay in your mind during the times when things get uncomfortable.  Make sure you have a schedule too.  Write down what you plan on doing and when you plan on doing it.  Give yourself a goal of 6-8 weeks and once you stay consistent long enough to see your results…boom!  There is your motivation to keep going.  Results are fuel to the fire, but we have to stay consistent long enough to start seeing them.  Through diet and exercise.    See you in the gym!

Happy Monday!

How to create your goals so you’ll stick to them…

As you scroll through facebook on the first week of January you watch as everyone is picking themselves back up after the holiday splurges and rejoining the gym or nutrition program.  This has become standard in our fitness industry.  Everyone knows that January is the best month for new memberships because of this widespread motivational wind that takes a hold of everyone and blows them into the gym again.  According to a recent study, there are about 40% of Americans who make a resolution for the new year.  Only 8% of those actually stick to them.  Why is it so hard?  Why can’t you just make a decision and stick to it?  It all comes down to the “Power of Now”.  When we make our resolutions we are excited to know that our ultimate goal will be achieved.  Starting to work on this goal is simple.  We take the first step and join the gym or start reading that book we have bee putting off reading (whatever your goal is).  What follows after those first couple weeks is where it gets ugly.  Self satisfaction kicks in and sitting on the couch after a long days work and watching our favorite TV show seems more “comfortable” at the moment.  Or those donuts on the counter at work look so amazing you have to have one.  It’s immediate satisfaction that derails our efforts.  It takes this deep motivation, in the present moment, to counterbalance all the present-moment factors that would make people recoil from it.

*Keeping a daily journal helps keep your eye on the prize and your motivation level is renewed each day

*Write out your goal and a plan to get there so you have a blueprint of how it will be achieved.

*Celebrate small victories along the way

*Bring a friend, having a community of those with similar goals will help keep you accountable

* Don’t get too crazy, don’t make a goal too aggressive that you get frustrated trying to live up to it.   Remember it is about getting better, small steps are easier to achieve and before you realize it, you will have hit your large goals.

*When you feel that temptation to bring in your old habits, STOP and ask yourself what you are doing and realize how important it is to you to break those bad habits.  Every time you fight those urges it will get easier and easier to stay on track.  Stick with it!

Happy New Year!