Maintaining Motivation

[Erik]

It seems that motivation can be a stumbling block when the "going gets tough", what tips do you have to succeed?

[Fitwolf]

don't give yourself a choice... this is just something you do

[Holly]

Visualization. Whatever your goal, picutre yourself accomplishing it when you are least wanting to make the effort.

[donnajo]

Well,to me it is a lifestyle. I brush my teeth, I eat healthy, and I workout. Actually , I would workout before I brushed my teeth. :lol:

[pixie]

Well,to me it is a lifestyle. I brush my teeth, I eat healthy, and I workout. Actually , I would workout before I brushed my teeth. :lol:

This is the sort of mind frame I aspire to.

[Noel Clark]

I agree with what you all have said but I would think as a beginner this just isn't possible....It isn't a lifestyle for them YET. So what tips do you have to make it one.


Keeping track of your measurements and weight-seeing those numbers change is always motivating

Get a partner to hit some of these goals with and help you when you aren't feeling like hitting the gym

:scratch: I am going to have to think on this one.

[Inatic]

i had to set some goals and find my 'why' while i was at my heaviest. Those goals should be both short term and long term. The long term ones might seem undaunting and unattainable at first.

You have to make it part of a routine at first because as Noel said, it isnt a lifestyle yet.

I started with measurements and pictures (of myself) and then sought out what i thought i wanted at goal.

Celebrate ea achievement no matter how small. Enjoy the process and the journey.

Understand that a mistake isnt a failure but an opportunity turn inside out to learn.

Find support whether it be in person or online. Accountablility really helped me.

Theres more.. but i cant think of them at the moment

[Ali]

I think motivation is going to come and go. You *have* to make it part of your lifestyle. How would anyone stay motivated day after day, year after year? There will always be days that you don't feel like it, or periods in your life that you really don't care or there are more important things to do. Making it part of your life is key.

Or are you talking about before someone starts to workout and eat right? In that case, I think it has to come from within. They have to find something in themselves that really wants to.

As far as just keeping fitness as part of your life...Emotional - I think it helps to be involved in some sort of community that sees it as important like a fitness board, a gym, a group that works out together, your spouse. Visual - Reading fitness magazines and articles, looking at pictures of people that you want to look like, taking progress shots of yourself. Physical - be a part of some contest or put some goals on paper, whether it be strength, weight loss, etc. Situational - make it part of your routine. Put your workout first thing in the morning, right after work or at lunch time. Just make it part of your schedule. Don't do it if you have time, b/c other things will come up.

[Amy]

I tried (still do) to make mini goals in all areas, so that when the weight loss slowed down or I was not seeing results fast enough in my clothes, I reflected on those mini goals.
They could be strength goals (using heavier weights), endurance (consecutive amount of time at a certain speed on a treadmill), and nutrition goals (water intake, consecutive days of making healthy choices).
This helped me to not just become fixated on a number on the scale or a size in my jeans. I always reminded myself that I am becoming healthier, more educated about my food choices, and most important to me- I am setting an example for my family.

[Steve]

I think the incorporation of some form of human development/mental-training into a solidified part of any routine is often to blame for a lack of motivation.

How you go about human development/mental-training is different for everyone but a few ideas would be things like; visualizations, layered-goals, affirmations, management of expectations and perceptions, etc, etc.

People, especially this time of year when resolutions are made quicker than grocery lists, have the proclivity to jump right into exercise/diet without much consideration of what's going on between the ears.

If you don't get your mind right, especially in the early stages of making this a lifestyle, chances are good that you won't succeed or at best, be consistent.

[hsquared]

I think that while someone is highly motivated, that they have to make it part of their lifestyle. Then, for me, I had to learn more about why fitness and diet were so important. I needed to know why I was doing what I was doing for my body. By the time I was not motivated, I had good results and going to the gym was just something I did. It was ingrained in my lifestyle. So, now, i have been at the gym for a year with only 3 weeks of breaks in there. It is because it became a part of my lifestyle while I was motivated. Also, having a trainer who knew what he was doing and I got great results. That is always a huge motivator. Also, finding new little things that remotivate you.

[Camogirlie]

When i start to lack motivation i go online and check out some beautiful female physiques. Nothin gets me re-motivated than looking at some perfect bodies.. it sparks me back up again and thinking "i CAN look like that, i just have to work hard and have self control". I also like to go online and check out cute new swim suits.. When it comes to cardio, new music... I NEED my loud music to push through that cardio session..

[Erik]

I don't ever seem to lack motivation to train.

I simply enjoy it.

[lissaheiser]

So what do you do when everything that used to motivate you does not work. I am in a slump. I'm tired of working out, I'm tired of eating right, I'm just tired. I hit a wall. As much as I enjoyed working out and using magazines and websites and blogs to motivate me, it is not motivating me now. I look at my training gear and walk away. I just have lost it.

[Erik]

So what do you do when everything that used to motivate you does not work. I am in a slump. I'm tired of working out, I'm tired of eating right, I'm just tired. I hit a wall. As much as I enjoyed working out and using magazines and websites and blogs to motivate me, it is not motivating me now. I look at my training gear and walk away. I just have lost it.

When was the last time you took some time off from training?

What are your goals with training? How far are you from them now? How important are they to you?

[lissaheiser]

My goals were to lose some weight and just be healthier, not looking to compete or anything. I just admire the way bodybuilders look and if I could get remotely close to that it would be wonderful. But, it seems I work against myself (my own worst enemy), I do very well for a few weeks and then I blow it with not eating right. I've been working out for quite some time, I have muscle. I went to the last phat camp in Honolulu by Jenny Hendershott. I worked out the entire weekend really hard and was highly motivated after. I'm in good shape but my eating habits ruin everything in the end and it's like I'm aware of it and do it anyway without control? It's just bizarre. So now I'm just at the point where what is the point, no matter how hard I work I'm just going to blow it.

[Erik]

Here is a link to a few blog posts that I've written on Motivation

Motivation (http://leanbodiesconsulting.com/blog/?cat=10)

[lissaheiser]

Thanks

[MichelleS]

I'm going to post this here too. I posted it in my journal. But when I was showing horses for 13 years this is what my trainer gave me to keep my head in the right place. Always motivated me back in the day.

Blue ribbons don't come easily. If they did, they would mean nothing. The utter joy of setting a goal, working hard and enjoying your work.... that is your reward. The ribbons and trophies are just the frosting on the cake.

[Ana]

I think Ileen says it best, and when I'm walking down that slippery slope her voice rings in my head

"you gotta wanna"

[Erik]

I think Ileen says it best, and when I'm walking down that slippery slope her voice rings in my head

"you gotta wanna"

That's really what it will always come back to.

Do you want it bad enough or not. If you do, you'll go after it and won't accept anything less than success.

[Ali]

My goals were to lose some weight and just be healthier, not looking to compete or anything. I just admire the way bodybuilders look and if I could get remotely close to that it would be wonderful. But, it seems I work against myself (my own worst enemy), I do very well for a few weeks and then I blow it with not eating right. I've been working out for quite some time, I have muscle. I went to the last phat camp in Honolulu by Jenny Hendershott. I worked out the entire weekend really hard and was highly motivated after. I'm in good shape but my eating habits ruin everything in the end and it's like I'm aware of it and do it anyway without control? It's just bizarre. So now I'm just at the point where what is the point, no matter how hard I work I'm just going to blow it.

That's a problem. You did not blow it.

[Noel Clark]

That's a problem. You did not blow it.

What does that mean?

Are you saying that eating bad is not blowing it? Or taking one occassion and eating bad ...which leads to feeling like you blew it which leads to more eating bad...like a cycle?

I think Erik has talked about this before too...when eat a cookie off plan..it is just that A COOKIE. Now when you get in this mind set that oh crap I just blew my diet I might as well eat the pack of cookies...well, then we are into some trouble.

I do agree that if you want it bad enough you will get the job done...but nobody is perfect. We have all said it before...this is not easy...if it was...we would all be at our ideal physique.

[MichelleS]

What does that mean?

Are you saying that eating bad is not blowing it? Or taking one occassion and eating bad ...which leads to feeling like you blew it which leads to more eating bad...like a cycle?

I think Erik has talked about this before too...when eat a cookie off plan..it is just that A COOKIE. Now when you get in this mind set that oh crap I just blew my diet I might as well eat the pack of cookies...well, then we are into some trouble.


this is what use to mess me up

[Noel Clark]

this is what use to mess me up

yeah it seems to do that to a lot of ppl. One cookie doesn't hurt you...30 does.

[Ali]

What does that mean?

Are you saying that eating bad is not blowing it? Or taking one occassion and eating bad ...which leads to feeling like you blew it which leads to more eating bad...like a cycle?

I think Erik has talked about this before too...when eat a cookie off plan..it is just that A COOKIE. Now when you get in this mind set that oh crap I just blew my diet I might as well eat the pack of cookies...well, then we are into some trouble.

I do agree that if you want it bad enough you will get the job done...but nobody is perfect. We have all said it before...this is not easy...if it was...we would all be at our ideal physique.

Yep, eating more one day is not a failure. This mindset can be really, really bad. It's not pass/fail. It's a process.

[Erik]

I do agree that if you want it bad enough you will get the job done...but nobody is perfect. We have all said it before...this is not easy...if it was...we would all be at our ideal physique.

Fortunately, perfection is not required.

[Erik]

Yep, eating more one day is not a failure. This mindset can be really, really bad. It's not pass/fail. It's a process.

Then when is it bad?

Let's say I eat off plan for a day ... and then happen to do it every four days.

[Tony]

As bad as it is, in my younger days, insecurity and narcissism kept me motivated. As I matured, it was more along the lines of what Donna said.

[Noel Clark]

Fortunately, perfection is not required.

Oh agreed! Hopefully I wasn't coming across as saying that is what you have to be to get your body where you want it.

[Ana]

That's really what it will always come back to.

Do you want it bad enough or not. If you do, you'll go after it and won't accept anything less than success.

I think it really is. I mean these boards are great support, the magazines, surrounding yourself with like minded ppl, etc. All these things help but in the end, who is right there stopping you from eating off plan every other day, or when you go to a party, or an event, or you're bored, or you sit down to a movie and your entire family is snacking, or you're baking for your kids?
It all boils down to you, your will power and determination.
I've literally called ppl before a binge, had some great talks felt pretty good but then headed right for food. :shrug:

[lissaheiser]

This has all been helpful, but it's never as simple as just having a cookie. One cookie does generally lead to more. It's how to break that cycle and I guess I am the only one who can do it. I feel at times that I have given up, but I know in my heart I haven't really given up otherwise I would not continue to try. And one day I will succeed.

[Erik]

This has all been helpful, but it's never as simple as just having a cookie. One cookie does generally lead to more.

That's the thing. It doesn't have to.

Stop at one. It's the "i cheated, I might as well really cheat' mentality that needs to be removed.

One cookie can be just that - one cookie.

But you're right. Only you can decide to stop at one.

[lissaheiser]

Wow, Do you sleep?

[Erik]

Wow, Do you sleep?

It's 10:45pm

:scratch:

I work from home.

I own the board.

[lissaheiser]

Ok, I'm reading the board wrong. My last post said 3:41am

[Erik]

Ok, I'm reading the board wrong. My last post said 3:41am

:lol:

Set your time - User Control Panel --> Options

[lissaheiser]

Will do.

P.S.I just sent you an email regarding your program.

[Ali]

Then when is it bad?

Let's say I eat off plan for a day ... and then happen to do it every four days.

I am looking at the mindset. If you get into that mindset where you are feeling awful for eating off plan, I think it's going to hurt you more in the long run mentally if you hate yourself every time you eat off plan. I'm not saying that eating off plan every 4 days isn't going to make a difference in your progress. It may. But a huge part of weight loss is mental. That has to be right in order to succeed. Looking at yourself as a failure is not going to help anyone.

[Cindy Day]

I am looking at the mindset. If you get into that mindset where you are feeling awful for eating off plan, I think it's going to hurt you more in the long run mentally if you hate yourself every time you eat off plan. I'm not saying that eating off plan every 4 days isn't going to make a difference in your progress. It may. But a huge part of weight loss is mental. That has to be right in order to succeed. Looking at yourself as a failure is not going to help anyone.

SO VERY TRUE, because if you cannot believe in yourself that you CAN succeed, or believe in a plan you're following WILL bring results the likelyhood of sticking to any plan is highly, highly unlikely.

[Erik]

I am looking at the mindset. If you get into that mindset where you are feeling awful for eating off plan, I think it's going to hurt you more in the long run mentally if you hate yourself every time you eat off plan. I'm not saying that eating off plan every 4 days isn't going to make a difference in your progress. It may. But a huge part of weight loss is mental. That has to be right in order to succeed. Looking at yourself as a failure is not going to help anyone.

Sure. I of course don't argue any of that. Who said looking at yourself as a failure is going to help anyone? I've written about this many times already. :scratch:

Negative Thinking - Stop it! (http://leanbodiesconsulting.com/blog/?p=54)

But while a huge part of weight loss may be mental. ALL of weight loss is physiological (creating a deficit).

You still need to be on plan enough to not erase your deficit.

You can't adopt a mindset that says going off plan whenever is just fine. You DO have to raise the bar for yourself. You do have to raise your expectations. Adopting an attitude of mediocrity ... keeps you mediocre. I simply think it's important to set highER, yet realistic and very achievable standards for yourself. Which is why I always say perfection isn't expected nor required.

[Holly]

In regards to being motivated to eat clean, I just keep reminding myself it's just food. Really, that's it. It's really not the most exciting part of my day or life. It's there to sustain me and provide energy and nutritional requirements to keep me healthy. There are other things in life that can and will give a lot more pleasure.

[Ana]

If it ws really "just food" would you have to keep reminding yourself of that?

[Holly]

If it ws really "just food" would you have to keep reminding yourself of that?


But I don't have to keep reminding myself. Just if I am occassionally bored with my diet. I'm not saying it's as easy as doing that. But getting into that mindset that it's just food helps me to put it into perspective.

[Ana]

But I don't have to keep reminding myself. Just if I am occassionally bored with my diet. I'm not saying it's as easy as doing that. But getting into that mindset that it's just food helps me to put it into perspective.

It does help for sure, but for me I can tell myself that till i'm blue in the face, but once I have a bite :help: :turnoff:

[Holly]

Well, I've been doing this less than most here, so I'm coming from a new part where it probably isn't nearly as hard as for those that have been doing it for an extended period. For me, I find I'll believe what I tell myself. Really, we can convince ourselves of anything (good or not so good :p). So I figure if I say it, think it and stick to that, that hopefully as time progresses, it will just be an automatic thought for me.

[Holly]

Plus, I always try to remember how I feel after I've given in and eaten whatever it is I'm craving. For me, it tastes good while I'm eating it, but after I always feel sluggish. But if I stick to the healthy eating, I always feel tight and more energetic, so although it isn't easy, I really just try to get in the place where I can see and feel how I would be if I do or do not 'cheat/give it' ect.

[Cass]

It seems that motivation can be a stumbling block when the "going gets tough", what tips do you have to succeed?

Walking around the house naked helps.

[Ana]

Walking around the house naked helps.

Yes it does, I do it in my undies :brava:

[Noel Clark]

Well, I've been doing this less than most here, so I'm coming from a new part where it probably isn't nearly as hard as for those that have been doing it for an extended period. For me, I find I'll believe what I tell myself. Really, we can convince ourselves of anything (good or not so good :p). So I figure if I say it, think it and stick to that, that hopefully as time progresses, it will just be an automatic thought for me.

This is a great great way to think.

I think that what you have been saying Holly is so right on about food. We have to start treating our bodies well, and eating a bunch of crap is not treating it well. You make some great points.

[lissaheiser]

I don't want to scar the children. haha