Good morning Summer Glow Boot Campers! Can you believe it is already Week 3 of the SGBC? As you may have seen on the calendar, this week’s topic is all about ‘Getting Over The Hump’…aka motivation issues and how we can triumph over them!
This morning, we have a post on motivation put together by the fitness diva herself- Caitlin from Healthy Tipping Point. When I emailed Caitlin, I knew that she was my go-to girl whenever I think about motivation to keep on top of my fitness. Whether she is running a 15-mile trail race or biking 60-miles, she never fails to inspire and renew my love for an active lifestyle!
Take it away, Caitlin! :)
Staying Motivated When The Going Gets Tough
You decide to eat healthier or exercise more, and although you tackle your goal head on for the first few weeks, soon you’re ready to throw in the towel. And even though you really, really want to stay on track, you find yourself sabotaging your goals – sleeping in needlessly on the weekends when you could be outside or ordering a large ice cream instead of a small. You wish you could bottle up some will power and take a small dose everyday! Sound familiar?
De-motivation is a normal part of the New Habit Journey.
The New Habit Journey is not a linear path – in fact, it has twists and turns, sudden halts, and sometimes it even goes backwards. Achieving any lifestyle change includes five components:
- Inspiration Moment: The inspiration moment can be one watershed instance, or it can be a slow build. But suddenly, for whatever reason, you want to CHANGE! Maybe you stepped on the scale at the doctor’s office and saw a scary high number. Maybe you’re trying to get pregnant. Or maybe you’re motivated to finally run a 5K race. When you experience an Inspiration Moment, it is important to SIEZE on this positive energy! Don’t wait until the next week to “start” running, eating better, quitting smoking… do it right now! Yes, right now. Don’t just talk the talk, walk the walk.
- The Gun-Ho Period: Most people will experience a gun-ho period that lasts approximately two weeks to a month when trying to make a lifestyle change. At first, your change is exciting and interesting. You’re still riding high on your Inspiration Moment. As you did for your Inspiration Moment, appreciate and embrace this zest for your New Habit! But, you want to be careful not to get overly enthusiastic. It’s easier to adopt a habit for the long-term if you slow integrate it into your life, figuring out how to make the change work for you and not against you. Make your initial goals small and manageable. By vowing to work out three times a week instead of six, you’re building in room for error as you adopt to a lifestyle change. Many people feel discouraged if they cannot be “perfect,” so don’t ask yourself to be!
- De-motivation: Despite your best intentions, most people will be hit by de-motivation several weeks into their New Habit Journey. Let’s face it – making lifestyle changes are hard, and temptations to slack of are everywhere. De-motivation can just occur over time, or it can be caused by a break from your normal schedule. Holidays, special events, and vacations force you to deviate from your new routine. Anticipate these De-Motivation hotspots by coming up with a "healthy game plan" ahead of time. If you fall “off the wagon,” don’t throw in the towel! Remember that something is always better than nothing. If you don’t want to go to the gym, try going for a walk, doing sit-ups in front of the TV, or dancing around your living room. If you’re on vacation and want to enjoy the local food, splurge at dinner and maintain your diet for breakfast and lunch. The worst thing you can do is give up just because you can’t be at the top of your game.
- Re-coop: Not everyone reaches the point of Re-Coop. Many people enter De-Motivation and never come out. But, if you want to make a lifestyle change, you must emerge from de-motivation stronger and more intent on your goal. Re-coop involves bouncing back from minor setbacks and reminding yourself that it’s your OVERALL progress that matters. If you’re in De-Motivation and want to get back on the wagon, write down a list of why you want to change. Tape the list to your bathroom mirror and read it whenever you need some motivation. Also, talk to a close friend or your significant other about your De-Motivation and ask for support. It’s easier to stick to new habits if you’re not the only one in the boat.
- Healthy Tipping Point: The most glorious part of the New Habit Journey is the Healthy Tipping Point. A Tipping Point refers to a sociological event during which a previously rare phenomenon becomes rapidly and dramatically more common. Malcolm Gladwell wrote a book called The Tipping Point, and he describes the Tipping Point as "the levels at which the momentum for change becomes unstoppable."
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Thank you Caitlin!
Even though I didn’t realize it for many years, I now know that consistency is key to long-term change. It can be frustrating when we don’t see change as quickly as we would hope. The most important thing I have learned is that if I am consistent with my exercise, I will eventually see pay-offs, even if they do not come as fast as I want them to.
For example, I used to be able to run for only 1 minute before stopping and walking. One minute. I hated running for this reason. I hated it with a passion. It wasn’t fun or enjoyable when I was gasping for breath all the time. In the past, I didn’t treat my body right and I didn’t treat my overall health properly. In fact, I ignored it. It seems funny to me now that I ever expected my body to give back to me when I didn’t give it what it needed to succeed- proper fuel, nutrition, rest, and love!
But eventually, I started to treat myself better. I became more patient and kind to my body and in return my body responded better than I could ever have dreamed it would. Before I knew it, I was running 5 minutes at a time, and then 1 mile at a time, and now I can run for over 1 hour without stopping to walk. Because of our busy lives, sometimes we forget to pay attention to small changes that are occurring! It didn’t even click with me until recently how little endurance I had when I used to run and how much I have changed. I was so busy focusing on improving my pace or my goals, that I forgot to appreciate the journey.
I think if we all stopped to write down a couple things that we appreciate about our own progress we wouldn’t feel that twinge of de-motivation as severely. We could simply consult the things we have accomplished and recognize that change is happening, even if it is small. Because when you think of it, a handful of small changes lead to one BIG change and before we know it we have reached our goal.
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The wonderful Amazing Grass is at it again! Today marks the first of three Amazing Grass giveaways for Summer Glow Boot Camp. You can read about the other two giveaways here…you won’t believe what the 2nd and grand prize draws are for- nothing short of AMAZING!!!
Up for grabs today:
- Sample of the Amazing Grass packets,
- Amazing Grass T-shirt, and
- A shaker (my all time favourite Green Monster container!)
How to enter: You must leave a comment on this post telling us two positive changes you have made to your health and/or fitness in the past month or two. We need to start appreciating the journey and stop being so hard on ourselves all the time! If you hit a hump or ‘De-motivation’ refer back to your changes to renew your faith in your goals. Contest open to US and Canadian residents only. Contest closes Tuesday July 14, 2009 at 11pm EST. One entry per person.
Want a second entry? Simply link back to this giveaway on your blog or email someone about the Amazing Grass contest making sure to copy me on the email ([email protected]).
Even though I can’t participate, I will still answer the question:
1) I have drastically improved my side planks! I can now do advanced side planks without so much as the blink of an eye, whereas before I couldn’t even hold myself up at all! It is fun to feel strong.
2) I ran my first 10 race ever mid-June 2009 and I am running in my second race- a 10-miler– this Sunday!
Goodluck to all participants! :) See you this afternoon for some exciting news!
Angela – your website is inspiring and motivational! Thanks for being such an excellent role model! I hope you do get permission to ship to the US, b/c I live in LA and would love to order some of your glo bars for pre-workout snacks.
(1) In June I started shopping every week at the local farmer’s market to save money, and now I buy nearly all of my produce there.
(2) Earlier this summer I made a commitment to cooking nutritious, vegetarian meals at home at least 3x/week (as opposed to just microwaving something or going out). It’s easier now b/c I’m a grad student and my summers are more relaxed, but I’m trying to figure out how I can keep up this habit once I start teaching again in August.
Two positive changes that I’ve implemented in my life over the past month or so are long distant running, and nightly pats on my back for daily accomplishments.
For years I wouldn’t be able to run a mile, even during my high school years. Now, after having been motivated by my younger sister and the blog communities, I’ve been able to run consistently at least 1.5 miles each expedition. This is a major accomplishment for me because remembering back, a month ago, I couldn’t even huff or puff my way through half a mile. Now, I breeze through the first mile, and consistently challenge my self to add more distant each time I run.
The second positive change that I’ve made to my life is with the aid of my new healthy life blog that I recently started under the encouragements of my younger sister. I not only blog of what I eat, but what I did actively throughout my day. I even blog my rants to remind myself that I shouldn’t allow people to rule my life for me. It gives me tremendous courage because when I sit down each night to blog, I reflect and really focus on the accomplishments that I make throughout the day. Even at my new job, I’m endlessly learning and blogging about that is a testimony to my openness to learn and try new things. It reminds me that the choices and decisions I have made on my own are right for my self, even with if it appears ridiculous or wrong to others. Mentally, I have never been healthier.
It’s been a real pleasure to restart my life, and I couldn’t be happier to write this and once again reflect on my efforts to make the necessary changes to live in the lifestyle that I’ve want to live for years.
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Good gracious, I feel like I’m writing an essay! I have been a silent reader for a while now. Some of your posts have been some of my inspirations. I absolutely adore your green monster movement! I’ve been spreading it to my coworkers and others. Keep the movement going!
1) Taught two classes in a spinning class without messing up
2) Increased my caloric intake from 1,400 to 1,800 because it wasn’t enough for me.
1. I’ve started drinking a Green Monster every day… mmm!
2. I take my doggy for a long walk every other day at the very least. It’s fun for both of us!
1) finished my first triathlon on saturday!! (so excited!!!)
2) Omitted most meat out of my diet
I have quit weighing myself and I quit counting calories. Additionally, I have made myself stop thinking and saying negative thoughts about myself.
I have never been happier!
Happiness Awaits
1. I cut out meat except fish.
2. I’ve been trying to eat more intuitavely rather than worrying how much I’m eating.
This has been a good period for making changes, since the summer weather had been GORGEOUS and there is nothing that makes me feel happier, healthier and more inspired to getting something out of every day than seeing the sun streaming through the windows from 6 am! The positive changes I’ve made this summer are:
1) Having breakfast! I’ve never bothered – not enough time, not enough appetite. Now that I’m into green monsters, I make one the night before and keep in the fridge in a plastic lidded glass – easy to grab on the way out and drink on the bus on the way to work!
2) I am trying to do something spontaneous and social every week – instead of just heading home after work to throw dinner together and contemplate the laundry, I’m taking advantage of the long days and warm evenings to meet a friend for cocktail, convince my husband to have a picnic in the local park, walk up the hill with our neighbours to look at the view, or see if we can find some street performers in town. Makes me feel energised and connected to my community.
1. I started lifting weights and now i have strong arms and can do real push ups.
2. I started drinking green monsters and have never felt better!
1. I have dramatically reduced the amount of processed foods I eat in favor of nutritious, delicious whole foods. I’m working towards eliminating processed foods all together.
2. I joined a gym (to eliminate my “it’s too cold to work out outside in winter!” excuse) and have been going regularly to attend classes and/or workout on my own. I’m going to my first personal training session next week!
Angela, love SGBC. Great motivation post!
1. I became much more conscious about using a food journal (a Flogg) to track my food intake. It has helped me focus on eating more fruits and vegetables & less processed foods, as well as keeping my workout schedule on track.
2. I ran 8 miles for the first time ever! I can’t wait to do it again!
Two changes in the past month –
1) Converted from flexitarian to vegetarian. I was eating meat two times/week or so and just decided to cut it out all together.
2) I don’t beat myself up if I walk one day instead of run. I used to not even go if I wasn’t going to run. I try to appreciate the walk pace now.
1. I have been getting up early to go workout, it makes my day go so much smoother and I am more relaxed.
2. I am trying to sit down and eat and take my time and just be more mindful of what I put in my body.
Paige K- 2nd entry
Brigid B- 2nd entry
Laura E- 2nd entry
In the past couple months I have eliminated refined flour and sugar from my diet. I’ve decided not to deprive myself of sweets but bake with unrefined, more natural ingredients.
In addition, I’ve begun to incorporate yoga into my exercise routine to help my flexibility and try something new.
Two changes I have made in the last couple of months:
1. I went meatless for a month and now only eat meat 2 meals a week. I have noticed how much lighter I feel because of this change.
2. I started Blogging! It has been motivating for myself and others!
I have
1. Started to hold myself accountable for what I put in my body, fruits and veggies are a better friend than chocolate
2. stopped drinking so much! Graduating college has given me a new outlook on life and there does not have to be a “beer-a-clock” friday and Saturday
1. I started to incorporate the Amazing Meal into my diet with the GM’s and I have really noticed a difference. I feel more energized, clearer after having one.
2. I, also, started doing planks a couple months ago. I first started with regular planks and last week I added side planks.