HOW TO GET MOTIVATED TO EXERCISE

HOW TO GET MOTIVATED TO EXERCISE

Staying motivated is the key to achieving your fitness goals.  It's easy to say you want to get in shape but often somewhat difficult to get motivated to follow through with your desire to exercise on a regular basis.

When you begin to fully embrace living a healthy lifestyle by beginning slowly you will soon begin to become more focused on your desired outcome.

By being laser focused on your goals and by choosing to exercise daily, whether it’s working out in a gym, going for a  jog, swimming, riding your bike or even taking your dog out for a walk, you will not only become stronger physically, but you will mentally and spiritually as well.

By having a daily exercise routine in your life you will be able to go with the flow of life easier by staying motivated and committed to excellence.

Below are my 10 Tips to Stay Motivated day after day.   

 10 TIPS TO STAY MOTIVATED

1.   MAKE YOUR WORKOUTS A HIGH PRIORITY

Set out your workout clothes the night before and get dressed first thing in the morning. Set time aside each morning for at least 30 to 45 minutes to exercise.

2.   CHOOSE A LOCATION TO WORKOUT

Choose a gym close to home, if the gym is convenient you will be more likely to follow through with your fitness goals.  However, you do not need a fancy gym membership to workout you can create your own gym in the comfort of your home. 

All you need are dumbbells, a bench and a mirror and you have your very own gym! Here is my home gym video showing and explaining all you need to create an awesome home gym on any budget.

http://youtu.be/MuljtHTUkaY

3.   SET ATTAINABLE GOALS

It’s been proven time and time again that goal keeping is highly beneficial to accomplishing goals.  If you really want to get in shape then take the time to contemplate precisely what you want to accomplish. 

Write down 5 short term goals along with 3 to 5 long term goals. Make sure you believe that you actually can and will be able to accomplish them. 

If you create too large of goals in the beginning your subconscious mind will not believe your dream and your limiting believes of  “I can’t” will be your dominate vibration.  Your goals must be believing to you.

Create your own map to success by writing down your goals and then reading them daily morning and night.  Write in the present moment and be specific such as, "I will lift weights 3 times a week." or "I will eat a small healthy meal every 3 hours."

4.   BELIEVE IN YOURSELF

I always say "Believe in your dreams. Dreams really do come true!" If it’s your dream to be fit and thin then BELIEVE YOU CAN BE! Our minds are very powerful, thoughts becomes things. So believe in yourself that you have already accomplished your weight loss goal! :)

Everything we do begins with a perceived thought so if your dominate thoughts are negative then how can you come to fully believe in yourself?  You can’t!  Begin to love yourself by speaking kindly of your body and of your life. 

You already have everything you need within to accomplish anything you set you mind to, it’s just a matter of coming to know your authentic self to allow yourself to finally let go of the past and embrace a wonderful future.

Tell yourself how magnificent you are each and every day.  When you see a reflection of yourself tell yourself “I love you!”.

5.   STAY POSITIVE --HAVE AN ATTITUDE OF GRATITUDE

YOU are powerful!  But you are only in your power when you are in a positive mindset.  Have an attitude of gratitude by looking for the best in you as well as in others.  See what you long to have in your life.  If you want to be happier and fit then look for the goodness in life and stay active. 

Be grateful for everything in your life. Especially your body as it is now. The more you are grateful the more you'll have to be grateful for!

6. LOGGING SUCCESS

Journal keeping is imperative for added motivation to achieve great success. .  You don’t need a fancy fitness log book any spiral notebook will do.  

Being accountable for everything you eat & drink will help you immensely. Be honest and write down everything you eat & you'll begin to think twice about what you eat. Be sure to eat every 3 hours to jump start your metabolism!

Writing down your workouts in advance plays a powerful role in creating your dream body.  What you think about you bring about.  By focusing in advance of what you plan to accomplish the following day will greatly support your efforts mentally

Logging your fitness goals and your actual workouts will assist you in knowing what works and what didn’t work as you continue along your fitness journey.  Logging your success is an awesome tool that every fitness enthusiast benefits by.

6.   CREATE A SUPPORT GROUP       

Using the buddy system is an advantage for weight loss success.  Tell all of your family and friends of your goals to create a support group everywhere you go; however, only share your goals and dreams with those that believe in you. Stay away from negative energy sucking people they will only zap you of your desire to achieve your heart’s desires.

You can also include your family and friends to join your endeavors of living a fit life.  Exercise with a friend to make staying active more fun. Surround yourself with people that believe in you.

7.   HIRE A FITNESS COACH/TRAINER

Hire a fitness guru to help you learn how to properly eat and exercise. Being accountable to someone who you look up to will skyrocket you to success.  Be sure to hire someone you look up to.  Hire someone who walks there talk and who is positive and uplifting. 

Choose someone that makes you feel better about yourself after a coaching session.  If you feel less of a person then how on earth will you accomplish your dreams?  You won’t! 

So be selective and interview them before you hire them, listen to your heart as you do it always knows what and who is needed to assist you in making your fitness goals and your dreams your reality.

8.   GET ENOUGH SLEEP

Sleep is highly important to achieving a long, lean, fit body. Your body repairs and builds muscle during sleep. Try to get to bed before 10:30 pm each evening so your body can fully recover properly.

When you’re sleep deprived it raises cortisol levels which create cravings for junk food and carbs in addition to added belly fat.  Be sure to get plenty of quality sleep each night so you will have the needed energy and mental focus to stay on track.

9.   FOLLOW THROUGH

Start your fitness plan today then follow through with your goals, journals, and exercise routine. Set a timeline and when you reach that goal reward yourself. Get a pedicure, see a movie you've always wanted to see, or read a good book. As you continue to do so, you'll find tat your new life is just that a new lifestyle.

10.                VISUALIZE SUCCESS

Staying motivated is a mindset, use the power of your in to aid in your success. Visualize your dream body each night before bed and arise giving thanks for your beautiful physique that is transform a bit each new day.

Believe in yourself by loving all that you are now.  Look at your new fitness routine as a treasured gift that only you can give.  The more you stay focused on what you want the sooner it will appear.

Having a positive mindset and staying in an attitude of gratitude will open doors that weren't open before. It's amazing how a little mind adjustment can change our lives in miraculous ways!

Believe in your arabilities ~ you can stay motivated day in and day out until living a fit lifestyle is just that, a lifestyle! 

With love,

Carol Whitaker

Lifestyle Fitness Coach 

Life Transformation Expert

http://carolwhitaker.com

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10 TIPS TO ACHIEVE WEIGHT LOSS SUCCESS

10 TIPS TO ACHIEVE WEIGHT LOSS SUCCESS

Achieving weight loss, permanently is attainable.  Transforming your body is a reachable goal for anyone who has the desire and determination and fortitude to improve their quality of life. 

Making the commitment to transform your physique can seem overwhelming for many people, they often think about what it takes to get in shape and feel it’s just too much for them to comprehend; resulting in giving up before they even get started. 

You may be one of them, confused with the plethora of information available online in addition to all of the advice given by novice fitness friends trying to help you, which are ultimately just confusing you more. 

You can have a slim physique regardless of age, gender or size.  If you're tired of being overweight and exhausted all the time then now is the time to take your health & happiness into your own hands.

WHY DO YOU WANT TO LOSE WEIGHT?

It all begins with an inner desire for change. The first step to begin your weight loss journey is to dig deep and answer the question "Why?" .

Why do you want to live a healthier life?  Do you want to lose weight for “you” or is someone else pushing you to lose a few pounds?  If you're trying to lose weight because someone is pressuring you to, it will be next to impossible.  

You may lose weight in the beginning, but you will most likely gain it all back plus a few more pounds in the end. You have to do it for You!

 

Below are 10 simple ways to get you started on the right foot as you embrace your fitness and/or weight loss journey to success!

10 TIPS FOR WEIGHT LOSS SUCCESS!

1.  BELIEVE IN YOU!

The first step to successful weight loss is to truly believe that you deserve to have a healthy strong body.  You must acknowledge this and realize that you are perfection.  You have to believe in you to attain your goals, doing so you will literally be able to lose weight with less effort.

Believe that you are praiseworthy of achieving greatness. 

2.  SET ATTAINABLE SHORT-TERM GOALS

You need to set goals that reflect your own personal desires ~ not your parent's, spouse or friends. You need to discover your own truth and beauty that you were born with. 

Set short-term goals that you know you can achieve.  Write down how you will accomplish your goals each day.  If it’s to exercise for 20 minutes a day then write down exactly when and where you will exercise.  Then follow through!

When you keep your promises to yourself it will empower you to create even bigger goals and dreams.  Be true to you!  Honor all that you are by keeping your word throughout the day. 

Once you reach your goals, celebrate by doing something that you love that doesn’t have to do with food.  Then create new short-term goals to achieve or the following week.

3.  CHANGE COMES FROM WITHIN

Change comes from within.  By having loving thoughts of yourself, rather than negative self-talk you will begin to reclaim your power, and you will find your inner-strength to have the willpower to create the body of your dreams.

We all have our ups and downs, I do too.  When I'm really fatigued I can easily fall into a self pity party mentality and can mindlessly let my "eating clean" guard down.  It's not a fun road to be on that's for sure. 

When I fall off the clean eating wagon I don’t beat myself up; I realize it, then regroup my emotions, and get right back on track immediately to enable me to accomplish my fitness goals and dreams. 

If you eat too much in one meal, don’t throw your day away and all the hard work you’ve accomplished and binge the rest of the day.  Look at it as just a slip up for tat NE meal. Then eat smaller meals the rest of the day.

4. EMOTIONAL CHECK LIST

Emotions are very powerful in many ways.  You can either make or break your fitness diet plan with just your emotions and attitude alone.  It's important not to brush your feelings under the rug, take note of how you feel and deal with them. 

If you have jealousy, resentment, anger, fear or frustrations towards yourself or anyone else, these emotions will block your energy fields which will make you feel tired, stressed and depressed.  Let those feelings go!  Having negative feelings only harms you, not the person you are mad at.  

Instead of having yucky feelings all the time for something that happened in the past, see those whom you perceived to have hurt you in one way or another as a gift in your life to teach you what you don't want. 

See the good in them, then forgive & forget.  Choose to allow the memories that upset you to subside.  As you practice this daily you will find that your spirit will be lifted, you'll have tons more energy and you will be friendlier to those you come in contact with. 

Your energies will shift from a low, negative frequency to a high, vibrant full of life frequency, which creates feelings of love, joy, gratitude and empowerment.

YOU need to consciously choose to be happy and to have thoughts of creation and gratitude for your life and body as it is now.  By being thankful and positive about yourself you will have a firm foundation to reach your weight loss and fitness goals. 

It truly all begins from within. 

5. READ WEIGHT LOSS SUCCESS STORIES

I have a dear friend who recently contacted me explaining that she and her sweet husband took my LivFit Lifestyle to heart and decided to be more positive, eat healthier foods and to exercise daily.  They improved their lives in remarkable ways.  Their decision to lose weight together and eat healthy foods has improved their health and personal happiness immensely.  Here's what she said... 

  "I have lost 40 pounds and Rick has lost 55... YAY!!!!"

Read transformation success stories often.  Bodybuilding.com has hundred of success stories to choose from.  They will inspire you and give you added strength to accomplish your goals. 

It's an awesome feeling to set fitness and weight loss goals and then achieve them.  Always remember it's not about the destination but the beautiful journey of life... and the wondrous lessons learned along the way.  It's truly the most amazing gift that only you can give yourself.

6. BEGIN WITH ONE STEP AT A TIME

If losing weight seems too overwhelming then begin with baby steps.  You don't have to start off running, just take one step at a time. 

Start with your food choices and practicing portion control.  Eat frequently, aim for 5 to 6 small meals a day consisting of a lean protein, complex carb and a fibrous veggie or salad.  Eat every 3 hours to jump-start and keep your metabolism burning optimally. 

A portion size for protein & complex carbs (not simple carbs) is about the size of the palm of your hand.  Try to have lean protein such as whey protein powder & bars, chicken breast, turkey breast, tuna (packaged in water), fish, lean red meats or egg (whites) with each meal.  

Eat oatmeal, yams, brown rice and fibrous vegetables or your complex carbs. Always drink water throughout the day to keep your metabolism burning and to cleanse the body.

Stay away from sugars, sodium and processed foods.  Read the labels!  Many foods have hidden sugars and sodium; always, always make it a habit to read nutritional labels.  By eliminating these foods alone you'll lose weight quickly, even without exercise.

Sugar is toxic to your body.  Sugar not only spikes your insulin level but it can damage your heart and it creates belly fat as well.  It also causes your body to crash soon after eating it, leaving you feeling tired and lethargic, which ultimately will cause a viscous cycle of wanting more high carbs and sugar for energy.

Watch for hidden sugars in fruit juices, sauces, condiments, soups and in boxed cereals to name a few.  Always read nutritional labels, if it has more than 5 grams of sugar per serving, don't eat it!

Be more active and try to move more.  You don't have to do cardio and lift weights right off the bat, you can move more in your everyday life.  Park farther away from your destination and take the stairs when you can.  Moving more will increase your metabolism and you'll feel better too.

7.  BEGIN TODAY!

Begin today to believe in you!  Believe that you are worthy to attain your goals.  Believe that you can do it!  Then set 3 small short-term goals each week, make a game plan and then follow through. 

If you fall off the "healthy eating" wagon, that's okay, just brush yourself off and reassure yourself that you ate poorly for just ONE meal! Don't give up, just regroup and move forward keeping your mind laser focused on your goals. Before you know it you will be much closer to reaching your weight loss & fitness goals, then at last you will be victorious!

8. LOG YOUR WAY TO SUCCESS

Keeping a fitness log of your success is highly motivating.  Keeping a special fitness journal is a fantastic tool to aid you in reaching your goals.  Keep a log of your workout routines and meals daily.

You wouldn't try to drive to California from New York without a map, setting and planning your fitness goals is a road map to achieving great success. When logging your meals write down your emotions you felt that day.  


Pay attention to when you have cravings; was it when you were stressed or tired? Keeping track of your emotions will help you pinpoint what triggers cravings and knowing is half the battle.  When you know what causes you to want to overeat you can create a solution to resolve the emotional issue before it happens again.

Also write positive affirmations about how amazing you are at the top of each page. Writing positive affirmations will shift your subconscious mind to believing that what you write is real now, it will literally shift your way of thinking to do what is needed to accomplish that which you see and believe to be true. You'll soon find that you'll begin to crave healthier foods rather than junk food.

Your body is very smart and gives you exactly what you think and feel about most.  So have positive loving feelings to create the life of your dreams.

9.  VISUALIZE YOUR DREAM BODY DAILY

Post photos of your "thin" self or someone that inspires you, post photos of exactly how you want to look after you reach your fitness goals.  See yourself as though you have already achieved your goals, use all 5 senses, see, feel, touch, hear & even taste how awesome you will feel when you are in the best shape of your life.

Visualize is a powerful tool to reprogram your subconscious mind into bringing to fruition that which your heart desires.  Each day take a few minute to visualize.  Look at the photos everyday and visualize it as though the physique is yours now. 

Take progress photos of yourself each week and post them in your workout log so that you can see your progress along the way.  Photos speak much louder than words. 

I took the photos above yesterday, it's highly rewarding to see the results of my hard work and dedication to living a my LivFit Lifestyle.  We see ourselves differently in photos than we do when we look in the mirror. By keeping a log of your progress photos it will help immensely to keep you on track with your fitness goals.

10.  BELIEVE IN YOUR SUCCESS!

Believe in your success!  YOU can achieve your goals no matter how big or small by taking one step at a time.  Do not overwhelm yourself with lofty goals that seem truly achievable before you even get started, by doing so you will only set yourself up for failure.  


Believe in your dreams, be positive and visualize yourself often as you wish to be in addition to setting short term goals that you know you can keep and achieve. Then create a game plan to achieve your goals.  But you must follow through, you can plan all day long and say positive affirmations, but without dedication to your action plan you will not be able to reach your goals. 

Another excellent tool is to log your way to success. Keeping track is a sure fire way to accomplish your goals, and it is an excellent way to keep a history of what did and did not work for you.  After a few months of keeping a log you will soon find that living a fit lifestyle will becomes easier and easier... it will indeed be a way of life!

Have fun and enjoy your journey of self-improvement each step of the way.  


Remember, you can do it!!!

Carol Whitaker

Embrace Your Journey to Success

Lifestyle Fitness Coach
http://carolwhitaker.com

You have read this article Achievement / affirmations / body transformation / Carol Whitaker / Diet / fitness tips / how to lose weight / life coach / Success / weight loss tips with the title Achievement. You can bookmark this page URL https://antsonafarm.blogspot.com/2012/07/10-tips-to-achieve-weight-loss-success.html. Thanks!

LIV FIT, TRAIN HARD & LIV HAPPY! GOAL SETTING

"HOW TO ACHIEVE WEIGHT LOSS SUCCESS"

“10 TIPS TO ACHIEVE WEIGHT LOSS SUCCESS”


I'm asked a lot how to stay motivated... For me staying motivated takes determination and dedication to working towards my goals every day. I visualize how I want to be as though I've already achieved it, I stay positive and see the good in everyone & everything, love myself unconditionally and give to others daily to keep me on track and in line with that which I desire.

To be successful in achieving your weight loss goals you must set goals to begin with. Having a focused mind set on your goals & dreams will surely lead you to success!

HOW TO BEGIN A FITNESS LIFESTYLE

To begin setting goals for fitness or weight loss you have to begin with transforming you thought process & the feelings in your heart first. You have to leave the past behind and focus on today... You have to be willing to let go of limiting thoughts and beliefs that have held you back from believing in you.

A great way to start is by Setting Attainable Goals to begin any fitness plan. Creating a clear road map to reach your desired destination or weight is critical to accomplish your goals & dreams.

ARE YOU MOTIVATED?

Living a LivFit Lifestyle doesn’t happen overnight it takes motivation, dedication and determination to follow through with your goals.

Unfortunately too many people lack the motivation needed to commit to starting or staying on track with a fitness routine day after day. It takes time, you don’t have to train long and hard, you can start off slow. If you start off too fast you'll feel exhausted and may lose the desire to stay on track...


Starting is half the battle you can begin by walking briskly for 20 minutes 5 days a week or jogging on a treadmill for 15 minutes. In time you find that you’ll have more energy and will want to exercise longer than you did the day or week before.

It all begins with loving yourself enough to want to improve your quality of life. Living a healthy lifestyle makes for a happier You! You’ll feel more vibrant, have better health, have more energy to play with your family and friends and you’ll have a sense empowerment.

Motivation is the key to success! Staying motivated will boost your determination to live a healthier lifestyle. Here are 10 Motivational Tips that have helped me stay on track year after year. These tips have also been highly beneficial for my clients to reach their goals and maintain their ideal body weight.

TOP 10 FITNESS MOTIVATIONAL TIPS

1. MAKE YOUR WORKOUTS A HIGH PRIORITY

Schedule your workouts on your calendar as you would a business meeting. Pack your gym bag and have it ready to go or place your workout clothes on your dresser the night before. If you can workout first thing in the morning that’s perfect! You’ll have it done for the day and you’ll feel proud of yourself for accomplishing your goal, it’s a great feeling. You’ll also have extra energy to get you through your busy schedule.

2. SET ATTAINABLE GOALS

Write down 5 short term goals in the present tense. Write goals that you know you can achieve within a week or a month time period. Create a detailed plan for success. Be specific such as "I workout 30 minutes each day" or "I eat a small balanced meal every 3 hours." Place your goals where you can read them often. Keep your goals in mind at all times. See yourself as though you have already accomplished your goals and dreams. Feel what it feels like to be at your ideal body weight, imagine your physique as you want it to be.

3. LOVE AND BELIEVE IN YOU


Loving yourself unconditionally will open your heart to believing in you! I always say "Dream big dreams because dreams really do come true!" If it’s your dream to be fit and thin then believe you can be. Visualize yourself lean and strong. Our minds are very powerful in creating our habitual thoughts. So think uplifting thoughts throughout the day. By loving and believing in you all things are possible.

4. CHOOSE A LOCATION TO WORKOUT

Choose a gym close to home, you’ll be more inclined to make it to the gym more often if it’s convenient. Or create your own gym, all you need are varies sizes of dumbbells, a bench and a mirror to watch your form (always lift weights in front of a mirror) and you’ll have your very own gym in the comforts of your own home! Make your gym a place where you want to be. Make it fun, have a fitness poster to motivate you, have a TV & a DVD player to follow along with your favorite workouts, or a radio/CD player to play upbeat music loudly to add energy to your workouts.

5. STAY POSITIVE & HAVE AN ATTITUDE OF GRATITUDE

Be grateful for your body as it is now. Give thanks for all that it does for you. Visualize yourself as though you have already accomplished your fitness and wellness goals. With gratitude in your heart imagine yourself as the size, shape and weight as you aspire to be. Your body will literally transform more easily by focusing on love and appreciation. The more you are grateful for the more you'll have to be grateful for!

6. KEEP A FITNESS & DIET JOURNAL

Journal keeping is imperative for fitness and weight loss success. Having a journal for your meals and exercise routines is a great way to track your accomplishments and improvements. Log your workouts by writing down how much weight you used and how many reps you did. Also write how you felt that day. You’ll be able amazed at how rewarding it is to keep a record of your fitness journey.

Plan your meals ahead of time. Write down your meal plan the night before and prepare your meals ahead of time so you’ll be ready to go the next day. Using a diet journal holds you accountable for everything you eat & drink, it will help you immensely. Be honest and write down everything you eat. You'll begin to think twice about what you put in your mouth.

7. CREATE A SUPPORT GROUP

Having a buddy system is a huge benefit to assist you in your weight loss efforts. Tell all of your family and friends of your weight loss goals and then you will feel less likely to overeat at a family gathering and social events. Exercise with a close friend, it’s so much more fun to workout with a friend. Surround yourself with people that believe in you and that will support you in your fitness goals and dreams. Avoid pessimistic people and choose to spend time with those that inspire you to be a better person.

8. HIRE A FITNESS COACH OR PERSONALTRAINER

Hire a fitness guru to help you learn how to properly chart your meals and exercise routines. Be selective; follow your heart in choosing the right coach or trainer. There are all sorts of trainers and coaches from yoga to bodybuilding. Having a coach or trainer will educate, motivate and inspire you. You’ll have more self-confidence in the gym and needed will-power at home. Being accountable to someone whom you look up to will skyrocket you to success.

9. GET ENOUGH SLEEP

Getting enough Zzz’s is essential to achieving a lean, shapely physique. Your body repairs worked torn muscle tissues from your earlier workout during sleep. Try to get to bed by 10:30 pm each evening so your body can fully recover. You’ll not only have more energy for your next workout but you’ll feel stronger too!

10. FOLLOW THROUGH

Start your fitness plan today! Take action and follow through with your goals. Be sure to implement journal writing and daily exercise to ensure success. Write down a timeline on your calendar when you will reach your goals, then reward yourself when you do. Get a massage, go to a movie, or read a good book; do what makes you happy.

Commit today to living a healthier LivFit Lifestyle. If you follow these simple motivational tips and incorporate them into your daily routine you will soon discover that fitness will become a way of life and you’ll actually want to hit the gym each morning, it’s an awesome feeling!

Staying motivated is a mindset. Be true to you! Exercise often, eat healthy foods and believe you can achieve anything that You set your mind to!

~Carol Whitaker

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