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!
1. After reading Omnivore’s Delimna, I took his advice, I have incorporated more plants into my diet, GMs definatly helps achieve this. I feel like I have so much more energy since I’ve found other sources of protein than red meat.
2. I now take the stairs at work a month ago, sometimes up to 50 flights a day, depending. I used to be winded after just a few flights, now I can go up 10 and not be totally out of breath.
Two postive changes I have made are:
1. Doing more strength training. I used to only do cardio but thanks to reading blogs, I have been able to learn some exercises I can do in my own living room!
2. Cutting out all meat and most dairy. It has been one of the best decisions I have made in a long time.
Ahhhh another grass giveaway. I’ve seriously got to try this stuff!
Hmmm two positive changes I’ve made in regards to my health/fitness.
This might sound kind of funny yet odd but I make sure out of all the things I read first in my Google Reader its the folder that contains all my Food/Fitness blogs. I subscribe to many RSS feeds but you food/fitness bloggers make me feel accountable for everything that I eat! I may not be perfect on some days but since I’ve made this change I have been more consistent in my workouts and I also feel more positive knowing that all the “foodies” have gotten their workouts in for the day. Besides I’m doing bootcamps and challenges that’s gotta be worth something! In the process I’ve lost about 5 pounds which leaves only 20 more to go. Baby steps…
2nd change I’ve made… looking up unusual exercises online. Let me tell ya.. Jackie Warner (the trainer who stars in the hit Bravo show “Workout”) kicks my ass (you must try her crab crunches) Jillian Michaels may be a beast but Jackie gives her a run for her money.. her core workout made my abs hurt for two days!
yay! another Amazing Grass giveway!
1. Green monsters are now my favorite way to start the day, as I’ve recently incorporated them in to my daily eats a few weeks ago! Yum :)
2. To improve my health/fitness mindset, I’ve stopped comparing myself with other women, especially when running. I’ll be proudest of myself when crossing that half-marathon finish line in a few weeks, not because I might have beaten a few people to the finish line but because I did something I never thought I’d have the strength/stamina/courage/motivation to do!
1) Being more mindful of my eating and the quality of what I am eating.
2) Using a new strength routine to shake up my workout.
Great post!!! I definitely think remembering to look at the overall picture is key. Just because I eat poorly and don’t exercise one day, doesn’t mean everyday is going to be like that – and vice versa!!
Two positive changes:
1. I took two full weeks off most activity to heal a running injury. I really didn’t want to do it at first, but now I realize it was the only way to get better and I’m SO glad I did!
2. I started eating all meat again. I see this as positive because it’s opened me up to food rather than being restrictive about it. For me, limiting the types of food I eat can lead to unhealthy tendencies.
1. I’ve started doing SOMETHING every day, even if it’s just cleaning the house.
2. I stopped starving myself and binge eating and have focused on how I’m feeling and honoring my hunger instead.
1.) I did my very first Triathlon this past Saturday and it was amazing! I had no idea I would ever be capable of something like that.
2.) I’ve been eating a lot healthier overall, really trying to stay away from anything fake. And, I’ve started drinking Green Monsters!
1) I’ve let go of any guilt I used to feel when I would eat too much of something or something that wasn’t healthy. I just get right back to my normal eating at the next meal now.
2) Before I eat anything I stop and ask myself if I’m actually hungry or not. There have been a few times where I’ve turned down dessert because I just wasn’t hungry at the time. I knew I would feel sickly full. I am always have dessert another time.
I’ve felt so much more content after having done both of these things! I feel healthier too!
1. I’ve been much better about remembering to exercise lately. I haven’t really been “planning” it every day, but when I think about my schedule for the next day, I always consider when/if I can squeeze in a workout. This means I’ve been exercising 3-4 times a week instead of 1-2. Baby step, I know, but it’s a big improvement for me!
2. I’ve been trying to plan dinners for the week before I go to the grocery store. Having a plan helps to keep me from impulse buying junk-type foods I don’t really need!
HI! Two positive changes I have made are:
1) Getting up EARLY to work out–something I could never bring myself to do previously. Now I don’t put off workouts all day, eventually telling myself “I’ll run longer tomorrow”–I make it a priority to wake up early and hit the pavement!
2) Planning my meals beforehand and making lunch in the morning to take to work. Incredibly important! Now I have no excuse to eat crappy food during the day.
Two positive changes I have made so far:
1. Getting out and being active, instead of sitting in my apartment and thinking about it!
2. Being more aware of what I am eating. Trying to add super foods with staying power instead of fast and quick.
I have started hiking more!
I have also started doing short bursts of workouts while at work…it all adds up!!
I have started eating more clean (which coincidentally has meant more raw food and more vegan), and I have started going to spinning class more often! Usually I hate spinning because it’s so tough, but I’m starting to love that feeling!
1. I’ve started eating a vegetable and a protein with every meal (and for me that is 6 times a day)
2. I’ve started taking epson salt baths after a weeks worth of workouts to aid in recovery
Cheers!
I drink two GMs everyday and exercise 6 days a week for a minimum of an hour!! :D
In the last two months, I’ve started drinking Green Monsters and I’ve started working out in the gym in my office building’s basement.
I have tried to incorporate more positive self-talk in my daily routine, and I have signed up for my second half-marathon!
Thanks!
1. I have been getting more ‘quality’ sleep at night by listening to my body when it is tired and going to bed!
2. I have tried to vary my workouts now that it is summer–biking one day, hitting up the gym the next, swimming another day.
I went from being able to do 1 “real” push-up to 12, which I’m very excited about! I also joined the gym and am committed to going at least 3x/week.