Get and STAY Motivated

There are five stages of change but most of us circle between three of the five stages: Contemplation, preparation, and action. In the contemplation phase, we acknowledge that we have unhealthy habits but we're not quite sure we WANT to change yet. In the preparation phase we get ready to change these habits to healthier ones and the action phase is where we ACTUALLY make changes to become healthier individuals. Two problems that prevent us from actually getting up, making better choices, and then sticking with those choices: getting motivated and staying motivated! How often do we decide to make more health conscious choices, stick with those choices for a week or two, and then relapse into our old habits?! 🙋🏼 (Every person should have some experience with this!) Here are some of my favorite ways to get and stay motivated!

1. Determine your "why" Figuring out your "why" is the foundation of success. Your "why" is the basis for all motivation. Without this, why are you making yourself uncomfortable to create change in the first place? Ask yourself one question: What is my reason for getting healthy? It can be anything from wanting to be around for your family, wanting to be able to play more with your kids without getting tired, sleep better, feel better, have more confidence, reduce risk of disease, or aesthetic purposes. Keep in mind it is OKAY to want to get healthier for aesthetic purposes. It's not selfish or shallow. When you think you look good you FEEL good! Its just important to realize that looking good does not determine your total self worth :) 2. Set ONE goal

Whenever I’ve been in a slump, I’ve discovered that it’s often because I have too much going on in my life. I’m trying to do too much. And it saps my energy and motivation. It’s probably the most common mistake that people make: they try to do too much too soon. You cannot maintain energy and focus if you are trying to do more than you can handle. Pick one goal you want to start with. Once you have this goal set write down methods you are going to use to stick with this goal. Give yourself a time frame. Devise a plan you are going to use to get back on track if you start to slip away from this goal. Once you've set your goal, write this goal down and hang it up everywhere in your house! You need to see and be reminded daily of what you are trying to accomplish.

3. Find inspiration Surround yourself with like-minded people. This can be friends, family, a class at your local gym, or even through social media. By constantly surrounding yourself with people who are in line with what you're trying to accomplish you'll find that you can lean on these people/places for support when times get tough.

4. Tell people This step may be uncomfortable but it will definitely help you stick with things! Nobody likes to make a fool of themselves or let people down. By telling people about your goals and what you're doing to accomplish those goals, you are going to hold yourself accountable. Commit to giving weekly progress updates to people to help you stay on track. You can even make things interesting and bet on yourself!

5. Change is slow Really slow. We are characters of habit and old habits are hard to break. Be patient with yourself and don't get discouraged when things don't happen overnight or even in a week or two. You'll get to where you want to be with diligent effort over a sustained period of time.

6. Realize that there are going to be ups and downs No one is ever motivated all of the time! It is impossible to maintain that much energy and focus constantly. Motivation will come and go and and then come and go again. The important part of this is to remember that it will come back again! During the times where your motivation is lacking, put your head down, dig deep, and keep being consistent in working towards your goals. This is where the change happens and the difference is made between success and failure. You won't get any closer to your goals by quitting or giving up.

Now go find your "why", set some goals, tell everyone around you, stay consistent and kick some butt!