Staying Motivated

by BusyMama on August 20, 2014

Has this ever happened to you?  You start a new training/workout/diet/whatever program and for the first few weeks, you have a lot of motivation to do what you need to everyday to hit your goal.  You’re planning and prepping your meals.  Your logging your training miles.  You’re waking up excited to get your workout in.  But then a few weeks into it, you stop feeling so motivated.   Sleep feels a little better than working out.  Eating out here and there starts becoming easier to justify.  What happened to that fired up motivation you felt when you first started?  And how do you get it back?

Before I share my own answer to this, I asked a few of my Sweat Pink sisters what they thought.

 Rebecca @ Flex and Shout Fitness:  Going in with someone else to keep me accountable! Having someone check in on me definitely helps me stay motivated. I check in on my clients regularly (without being intrusive) to remind them that someone else is watching!

Rachel @ Running on Happy:   I never started to lose motivation, so to speak, but it definitely became a chore at times. I was very motivated to lose all of my baby weight, though. My husband was very helpful because he would comment that he noticed I looked like I was slimming down!

Michelle @ Trails and Tribulations:  I think it’s very common for the novelty to wear off, then you’re stuck between having the habit and the point where you did it just because it was new and shiny! This post was written from about two years into a new lifestyle, but I think it’d apply  http://www.trailsandtribulations.co.uk/…/friday-feature… My main thing really is to keep a photo diary and measurements of your progress – even if you don’t lose any “weight” you’ll see what you’re doing!

 Nicole @ Fitful Focus:   I tell my friends and family about whatever program I’m doing so that they can hold me accountable. My boyfriend has been really great and helping me get up and go to the gym in the morning and stick to my diet. I also constantly remind myself of all the hard work I’ve put in thus far and how I don’t want it to go to waste. It’s tough, but it will be worth it

Mary-Elizabeth @ Health Be a Hippie:   I’m a “rewards-oriented” person, so whenever I lack motivation to work out, I pinpoint something “indulgent” that I’m in the mood for and let that be my incentive for exercising. For example: “if I work out now, then I’ll get to Netflix the latest ‘Orange Is the New Black’ episode afterward” or “if I work out now, then I’ll get to enjoy a fruit smoothie afterward” or “if I work out now, then maybe I’ll go shopping for a new pair of yoga pants afterward”…you get the idea. This way, I associate my exercise regimen with whatever I really want to do, and by proxy, exercise itself becomes something I WANT to do. I love treating myself for a job well done, and I love feeling like I actually earned the reward…it’s a highly effective “mind game” to play with oneself (I think, anyway!).

My own two cents:  Part of what keeps me motivated when I want to tackle a goal is knowing why I want it.  It has to be a reason that means something real to me too.  For example, when I was working on losing 150+ lb, I had a strong reason going in: I didn’t want to be sick anymore and I wanted to be able to take care of my baby.  As I got closer to my goal weight, my goals evolved.  I wanted to be able to run a half marathon.  I wanted to be able to fit in the next jean size down (and continually buying cheap jeans at Old Navy one size too small to work my way into actually helped that a lot).  Being able to find reasons for doing it that either had something tangible tied to it or that really meant something to me was what got me to my goal.

Also, seeing continuous progress in yourself helps a lot.  With weight loss, it’s easier.  You see/feel your body shrinking.  However, when it comes to training for something, that can be a little trickier.  So, let’s say you’re training for a marathon (one thing that can be difficult to stay motivated for at least if it isn’t your first).  Log your miles and your times.  Compare each long run – are they getting faster? Are you feeling stronger toward the end?  Are you feeling less sore the day after?   There’s still progress to measure, you just have to look for it!

So your turn! How do you stay motivated?

 

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Shoulders and Core

by BusyMama on August 13, 2014

So this one is a fun little exercise that admittedly took me a little while of talking myself into trying.  It’s a wall stand with shoulder taps that is pretty amazing for working on your shoulders and upper body stabilizer muscles.  (And sorry for the random Facebook stuff underneath it – I accidentally deleted it off my phone before uploading it to YouTube… whoops.)

 

So – let’s talk modifications since I don’t expect everybody and their mom to be able to do this bad boy right off the bat.

Start off in a plank, on your hands not your forearms.  When you can hold a stable plank with good form, try tapping like in the video while in that plank.  Next level, try getting into a wall stand and just holding it, not bothering with trying to lift your arms.  When you can hold that wall stand for 30 seconds to a minute, then try lifting up one hand, even if it’s just an inch or 2 off the floor.  Eventually, if you keep working it, that strength will come and it will help any sort of ground to overhead exercises you may be doing.

Other benefits to working your shoulders and core like this?  POSTURE!!!  A lot of us have our shoulders rounded forward and a curve in our upper back from sitting for a long time.   Strengthening your upper body, particularly the stabilizing muscles, can help get those shoulders back where they belong which can also mean that you experience more stability and comfort while doing things like riding a bike, running or rowing.  Holla!

And by the way, in case your curious, those robot tights I’m wearing are from the fabulous INKnBURN!

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Triceps and Core

August 12, 2014

I posted on Facebook asking for some ideas for blog posts so I can have a list to use while I get myself back in the groove of frequent blogging and got some really amazingly awesome ideas and responses… one of which I can pop out like right meow. Someone asked for a body weight [...]

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Bulimia

August 1, 2014

I haven’t talked about this on my blog in a really long time.  Well, I haven’t really shown up emotionally on here in a really long time too.  I need to talk about it, though, so here it is.  I am starting to battle some… ‘urges’ again.  And last night, I binged. Not too badly, [...]

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Sammamish CrossFit

July 31, 2014

Okay.  So, I’ve had a few people asking me for a while to do one of my ‘wonderfully’ illustrated blog posts (because my art work is just that great… obviously…) but I haven’t been able to because A.) MT has basically commandeered my iPad so I never get to use it and B.) I haven’t [...]

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Dead Lifting, Pistol Squats, Power Cleans and My Butt

July 30, 2014

It’s really hard for me to figure out things to blog about when I’m not running.  Just saying.   And I am missing running a lot, especially with all the sunshine lately. Still plugging a long at strengthening my butt and hamstrings to be able to do a pistol squat by working those narrow squats [...]

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Pistol Squats!

July 24, 2014

I really want to be able to do one but I don’t have that strength or flexibility… at this point in time.   I’ve managed them before *sort of* using a ring as an assist – hold on to the ring (for dear life) and lower yourself into a full pistol, come up.  But I [...]

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Hmmmmm. Yeah This Title Sucks.

July 20, 2014

Because I’d way rather just write than sit around thinking about what I want to write about. So I’m not doing a half Ironman… this year… because honestly, I am not totally sure I want to and also, I’ve come to accept that my body just can’t handle the run at this point and the [...]

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Kick Out Domestic Violence – KICKBALL!

June 25, 2014

Last Sunday, I went and did something I haven’t done in a very long time: I played kickball! A friend of a friend put together a fundraiser called Kick Out Domestic Violence, a kickball tournament to raise funds for the Washington State Coalition Against Domestic Violence.   This is a cause that means a lot [...]

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My First Legit Triathlon

June 16, 2014

The weekend before this last weekend was my very first real outdoor triathlon, the Issaquah Triathlon.  It was a sprint distance with a 1/4 mile swim instead of 1/2 mile (THANK GOD).  And to be honest, I did not train for it.  My bad knee had been sort of out of whack since making a [...]

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