MOTIVATION PROGRAM
We tend to get in our own way a lot, that’s human nature.
We also all live busy lives, full of distractions, jobs, stressors, get-together, work functions, travel, ups and downs of all sorts which are bound to leave us stumped once in a while.
That’s life, and as I always tell my clients — you’re no robot. You’re alive, breathing, perfectly imperfect and beautifully human… you’re bound to stumble now and again. It’s what we do!
ALL of us, me, you, the fitness model on the cover of your favorite magazine, the professional competitor to whom you look up, the actress with the “perfect” figure… we all stumble and we all take detours, as hard as that may be for you to believe.
Detours are okay.
Success is not a straight line.
Let’s return to our above analogy for a minute, the one where you were headed to a set destination, following a clearly marked map (or GPS if you prefer).
Say there was a road block in your path, and you had to go take a detour around the road block — maybe even having to double back on the same road.
What would you do in this scenario?
You’d, of course, complete the detour and get back on the road!
You wouldn’t pull over and sit by the side of the road hating on yourself for having to take the detour, would you?
You wouldn’t throw your hands up in despair and decide to “give up,” spending the rest of your life living along the highway… right?
You wouldn’t turn around and go all the way back home, at least not if this was some place worth going!
And you most definitely wouldn’t drive further and further away from the detour signs, knowingly getting completely off your path, just because “the damage is already done so screw it!”.
Why, then, do we so easily act in any of these ways when it comes to the journey of our lives?
It can’t be that we’re not desiring our goals badly enough, because the destination is certainly well worth the trip!
You’ll gain health, longevity, the body you’ve always wanted, and all the many things that come along with it — including confidence, energy, and tons of sex appeal (who doesn’t want to be sexy?).
Who wouldn’t want these things, and who’d be silly enough to throw them all away at the first sign of a road block or a detour?!
No one would, at least not knowingly. The thing is, a lot of our actions are so momentary, that we don’t think them through as far as the longterm is concerned.
Between that and our terrible trait of punishing ourselves, talking down to ourselves, and general self hatred as mentioned above, we end up setting ourselves up for failure with the wrong attitude right from the get go.
It’s the purest form of self sabotage, and I’m sure each of us has had at least some experience with it.
It’s such a widespread, common problem; over 90% of us here in the US are unfit in one way or another — and most of our issues are rooted in this very habit of sabotaging our own efforts!
This is the one component of the healthy, fit lifestyle which is generally neglected. Thankfully, no longer will that be a problem for you, because I’ve got you covered with a plan of action which will set you up for the right mindset.
30 tips to stay focussed:
1. Get excited!
Kind of an obvious one, but the first step to any undertaking, no matter what it is, is excitement!
The kind of excitement that leaves you wanting to jump for joy, scream, laugh; the kind that leaves you knowing exactly where you’ll end up if you can just stay on this journey.
Think about where you’ll be if you stick it out, then get excited enough to take action!
4. Commit to yourself.
Write yourself a note, even a short sentence will suffice: I WILL DO THIS.
I’ll make this happen for myself, and I will succeed. I’ll let nothing get in my way, I am committed.
Write up a contract if you have to do so (we’re including one for you in this program!).
Put it on a mirror so you see it every single day!
7. Post actively in your social media accounts
Posting all about your intentions in social media will go a very long way in keeping you compliant; who wants to confess that she fell off the wagon to hundreds or thousands of people?! Don’t forget to tag me! #karirosehealth
10. Know that it’s okay to have “down” days.
You will not always be motivated.
You won’t always want to go for a run, nor will you always want to eat all of your protein and veggies.
There will be days when you don’t want to drink your water, days when you miss out on hours of sleep, and days when you won’t get up in time to prep your food or get your workout done.
Realize that this happens, it’s normal, and life goes on.
Forgive and forget, this doesn’t just apply to others — it applies to your own actions, too. Learn to be okay with the lows.
13. Baby steps.
This is not a sprint, it’s a marathon.
This is a lifestyle you’re now living, so be patient with yourself and your body.
You never want to rush the process because that always ends up in an unhealthy mindset; you want results you can maintain for a lifetime.
These results take time to happen, moving in small increments is motivating because it’s optimal and real. If you don’t feel that way now, keep telling yourself that it is until you do.
16. Make an “appointment” with yourself.
Put it on the calendar. Get to the gym, get to the grocery store, get to prepping your food.
YOU are the most important person in your life.
Think about that. Treat yourself with self respect and don’t break any of your appointments.
19. Remind yourself of how amazing you’ll feel tomorrow if you have a successful day today.
Going off track is never, ever worth it in the aftermath.
It isn’t a good idea and we know it, but many times we’ll act hastily and regret it later.
Don’t act hastily! Before making any decision that you know you’ll regret, set the timer for 15 full minutes and wait.
If you still want to make your bad decision after that, then go for it… but more often than not, the urge will have passed.
22. Keep record of your post-run thoughts and feelings.
These will almost always be positive and serve to remind you of the reasons you’ve made the lifestyle change!
25. Do DVD strength or stretch.
It’s fun, a nice switch up from running, and you’ll never feel bored! Plus, it’s convenient — no excuses.
2. Find your inspiration.
Why are you doing this?
Take a pen and paper, and write down all of your reasons for wanting this change.
WHY do you want the body? Why do you want the health, the energy, the vitality? What made you want it badly enough to join this community? Is it a future competition, is it a possible career in the fitness industry?
Figure out what you want, specifically. Write it down!
5. Visualize your goal.
Speaking of posting on mirrors, a great addition to yours would be images that motivate you.
Photos of women whose lifestyles you find inspirational will often serve to light that fire within you, and if you see what it is you’re working so hard to achieve, you’ll find it easier to put in the work.
8. Surround yourself with those who’ll understand and support your goals.
A lot of us have families comprised of loving, supportive individuals.
Many of us don’t have that luxury — we have to look for support in our friends, neighbors, training buddies, or even the virtual community.
Without support, it’s hard to succeed in anything.
We’re here to support you, every step of the way.
11. Learn t “get up and dust off.” No matter what.
While it’s okay to have down days, it is not okay to go back on your commitment to yourself.
This is a journey, it isn’t comprised of one day.
You’re doing this for yourself and you don’t go back on a word… you promised yourself and your loved ones that you’re making this happen, so do it! Always!
14. Think about the positive outcomes as opposed to the challenges.
We all go through difficult times.
Is it cold outside, leaving you with no motivation to leave a warm bed? Would you rather sit on the sofa eating cookies than bother with any of this stuff you started? That’s fine, but just think where you’ll be if you fight these urges!
Block the negative thoughts and allow the positive ones to bloom; think of how amazing you’ll feel once you’ve achieved your goals.
17. Make “appointments” with friends.
If you have a hard time getting to the run sessions, try committing to one or two new friends to stay accountable.
Don’t back out, ever. You’ll socialize, see your friends, and stay dedicated — win-win all around!
20. Reward yourself!
Not with food, please.
But just about anything else will do! A massage, a pair of new shoes, a new exercise outfit or maybe something as simple as a new iTunes song.
You’ll feel the accomplishment and the enjoyment of it will program your subconscious to seek the same effect in the future.
23. Get dressed in workout clothing as soon as you wake up (or directly after work).
You’ll be less likely to skip the run if all that’s left to do is run out the door and to the meeting area — no prep necessary.
26. Picture, visualize, imagine.
Picture everything from your ultimate goals (yourself in a tiny bikini or that gorgeous dress you’ve been eyeing?), to people cheering you on as you proceed along your journey.
3. Pick one goal. Just for now.
Do you want to run 5km continually or do you want to improve your ½ marathon time?
Great! You’ll get there, in time.
For now, pick only one of these goals, so that you can get focused and put 100% of your efforts towards it.— Quote Source
6. Commit to others, not just yourself.
Tell your loved ones about your journey.
A lot of people hesitate, but there’s nothing wrong with telling people with your best interest at heart that you’re dedicated to your goals and are working toward making them a reality.
9. Take 5 minutes daily to reflect.
Think about the reasons you’re doing this, recommit, get re-excited — basically, go over this entire tip list daily.
Remind yourself why you got into this in the first place by keeping your goals fresh!
12. No excuses.
What’s the excuse you’re giving yourself?
Analyze it and reconsider. Think about how much better you’ll feel if you throw your excuses out of the window and commit to change!
If it’s something legitimate and out of your control, then refer to number 11 — accept and move on.
15. One day at a time.
That’s all you have to think about — the present. Today. That’s all you have to tackle.
Every day, you only need to be concerned with that one day.
Don’t worry about sustaining anything for the long-term, you’ll develop habits and it’ll feel effortless then. But for now, take it one day at a time.
18. Don’t set yourself up for failure
There is no reason to change everything all at once! For instance, don’t eat bland salads, you’ll just get sick of them and be more likely to quit. LOL!
21. Wash your hair only after running.
So this is a strange one, but it works well! If you commit to only washing your hair on run days, you won’t let too many days to pass by in between.
24. Ask yourself how you’ll feel afterwards.
Will you regret the run you’re not wanting to do? Or will you regret sitting on the coach & eating the donut you’re craving?
Obvious choice, right?
Make the right decision!
27. Read quotes.
The ones that motivate you, whatever they may be.
Print the most special ones and post them all around your home.
28. Get good music!
I personally run without music but lots of people run with headphones!
If you need music to stay motivated and I’m sure you’re not the only one, invest in an iPod if you don’t already have one!
29. Develop a competitive spirit.
Nothing stirs that desire to win quite like a competition of some kind.
Get a friend involved, set goals together and track each other’s progress; team up with our friends in person or online, participate in online or in-gym challenges, get involved!
It’s fun and motivating, and no one comes out a loser.
30. “I’ve got this.” Repeat that over and over!
You can do this and you will, keep telling yourself that everything’s under control even when it doesn’t feel like it is.
It’s always only a matter of time before you ARE in complete control.
Above all else, remember that I have faith in you.
I’ve seen thousands of women achieve their previously unthinkable goals over the years, and I know you can do the same!
