Motivation Make-Over

"Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending"

-Unknown

Website: Stay healthy from head-to-toehttp://eatthis.menshealth.com/slideshow/best-foods-every-part-your-body?cm_mmc=ETNTNL-_-2010_11_12-_-HTML-_-1

With New Year's coming, the gyms will be crowded and the veggie aisle will be crowded. But how long does it last? Come February, many of those treadmills will be empty and the carrots will remain untouched. How can you motivate yourself to make changes that will actually last? Research has shown that the average weight-loss plan fails after only 2 weeks!

Doing something for 30 days strengthens the brain's neural pathways and increases the likelihood that you will begin to do it on auto-pilot. The first month is the hardest, so make a plan you can stick to without losing motivation.

WEEK 1...START SMALL

-Baby steps-start small. If you start on a celery sticks and water diet you will crash and burn faster than you can say "doughnut"! Try to make one change a day this week. Add a new fruit to breakfast, go for a walk during your lunch break, skip that before-dinner cocktail. Once you start taking little improvements it will be easier to add more ambitious changes later on.

-Finite willpower-Research has shown people have a limited amount of willpower biologically. There is only so much we can resist before we crash and burn. During week 1, avoid tempting situations such as walking past the doughnut shop on the way to work and don't completely deprive yourself.

-Mind over body-Don't say you SHOULD or you HAVE TO exercise but rather replace that with vocab such as you WANT TO. Set your mind on your goals instead of making it a chore.

-Write it-Write down your goals and you are more likely to stick to

WEEK 2...KICK CRAVINGS

-Sweet tooth-Severely limiting yourself can cause your body to feel deprived and increases the likelihood you will splurge. Limit your sweet intake to 10% of your daily calories. This allows you some breathing room without adding an extra hole to your belt.

-Work it-Thinking about a peanut butter cup? Try getting outside to go for a walk to help get your mind off it. A recent study showed that exercise can help keep appetite in check for 24 hours.

-The apple test-How do you know cravings vs. true hunger? The apple test is asking yourself would you eat an apple? If the answer is no it is most likely a craving!

WEEK 3...GET SUPPORT

-Go public-tell your friends and family your goals or start a blog. This holds you accountable and others are there to support you in your efforts.

-Get your friends fit-find a workout buddy that will hold you accountable to getting to the gym. People that workout together will typically go more often and stay longer. It makes working out more enjoyable and gives you someone to share your struggles and successes with.

-Get competitive-Go for a walk with someone who is faster than you, try to get up the stairs faster than someone in an elevator, beat the fellow shopper to the storefront, or even sit next to a quick rider in cycling class. This gives you something to aspire to and keeps the motivation high.

-Setting alarms-set one to go off when you are planning to workout and set alarms every 3-4 hours to have a snack to keep your metabolism high and blood sugar level

WEEK 4...ALMOST THERE

-Think about your efforts-be honest with yourself about the changes you have made. Which ones do you truly believe you can keep? The efforts you see yourself stick to, keep it up...the ones that are not easy, modify. Maybe you only have 1 beer with dinner instead of 2 or you hit the gym 4 times instead of 7.

-Your identity-make working out just another part of who you are. This healthy lifestyle is not a crash diet but rather just another part of your life. Something attainable, doable and enjoyable. If you bike, you are a cyclist. If you run, you are a runner.

-Room for mistakes-No one is perfect. I am sure even Lance Armstrong missed some rides during his training. Don't beat yourself up for a missed date with the elliptical. Just jump right back on the horse the next day. One too many Christmas cookies this Christmas? No sense in laying awake regretting the extra calories. Just make each day a fresh start and a new chance to move forward

-Life happens-Your meeting runs over at work and you miss that step class you were planning for? Have a plan B...a jog around the block, squats in the comfort of your own home, something is better than nothing. Dinner with the boss? Look at the menu online and select a meal that will not kill your hard work.

-Say goodbye to your No-Can-Do-Replace this with "I think I can! I think I can!" Truly believing in your power to succeed will greatly increase the likelihood that you will do just that. Self-fulfilling prophecy at it's finest!!

Make changes that stick...wether it's a new years resolution or just a goal for a fitter you! Hope you had a fabulous Christmas! :)

Megan