I loss 40lbs using these 3 simple tips

Hey, y'all!

It's #MotivationMonday.  So, I thought this would be as good a day as any to start a blog and drop some gems on improving your health. Between work, kids, spouse, maintaining a household, and trying to do one-handed cartwheels while juggling marbles (a gross exaggeration, but sometimes life feels that way), who has time to eat right, work out, and do all that healthy lifestyle stuff?

Well, let me break it down for you.

Before you even get started with the tips I'm about to drop, look in the mirror and tell yourself:
     "I'm gonna make a change,
For once in my life.
It's gonna feel real good;
   Gonna make a difference,
     Gonna make it riggggght."
Yes, maybe that was cheesy (I know you sang it), but I'm dead serious. You have to look yourself in the eye and commit to making a change. You have to commit to putting yourself first. To be quite honest, your quality of life depends on it!  So, for all intent and purpose, let's call  this the mental pre-game for improving Y-O-U.

Now, here are my 3 Simple Tips to improve (and maintain) your health:

#1 - MAKE A LIST || Make a list of the things you want to accomplish. Then, rank them in order of importance to you.  These are your GOALS.  Take the number one goal and make it the top priority in your daily life.

Example List:

  1. I want to lose 10 pounds (a common one, right?)
  2. I want to stop eating fast food
  3. I want to reduce stress
  4. I want to be able to do burpees
It's something about lists that provides accountability AND a sense of accomplishment when you add a checkmark.

#2 - PLAN IT OUT || Now that you have identified your goal(s), prepare yourself for change with habits that will help you achieve them.

Example: Let's stick with the goal "lose 10 lbs."

  • Changing your eating habits. Start small. Commit to no more sugary drinks or pop and progress to eating out no more than twice a week. Then, level up by taking our lunch to work every day (do you need my free meal plan guide?).
  • Be more active. Plan a block of time on your schedule for exercising. If you are just starting out, aim for working out at least 2 times a week for a month.  Add more workout days per week in the following month.  (Side note: I offer a variety of fun fitness classes to chose from).
  • Be prepared. Pack your gym bag the night before and keep it in your car to minimize excuses.  No more "I forgot my workout gear." or "I don't have time to go home and change into my workout clothes."  Also, keep a granola bar or trail mix in your gym bag, so you don't exercise on an empty stomach. But that won't happen, because you will meal plan like a boss (see the first bullet point).
Are you noticing a trend?  Plan small incremental steps that you can commit to in order to knock out your goals.

#3 - REWARD YOURSELF || It's in our nature to want to be rewarded for our accomplishment -- motivation factor.  There are many self-reward systems to choose from.  Here a couple of my favorites:

  • Extrinsic motivation - Eg. weekly rewards for when you complete a task for the week.  Take your lunch to work 5 times in a week? GREAT! Treat yourself to a piece of candy, a movie, or something small yet still rewarding (and won't derail your progress).
  • Intrinsic motivation - Eg. Reaching your main goal offers personal reward and sense of satisfaction.  Buuuuut let's be honest with ourselves, we like tangible things that remind us of our accomplishment!  Loss 10lbs? Bravo! Buy a swimsuit or muscle tank for the new physique.  Go a whole month without eating out?  Treat yourself to a nice meal at your favorite restaurant.
Recap: Make a list, plan it out, reward yourself. When I first started my fitness journey, these are the steps that I took to lose 40lbs and eat better.  These are the tips that I STILL use to maintain my progress.  You can do it to!

Need help? Email me with any questions or book a free phone consult.  I will help you get your life together!
Your Personal Motivator
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