You wake up on Monday morning and think, I just can’t be bothered going to the gym.
What makes it worse is that because you are no longer exercising regularly, your eating habits have gone to pot. Planning has gone out of the window and you are falling victim to the constant temptations of overeating. Does this all sound familiar?
So let me help you. The good news is that you can change your motivation in an instant and all of a sudden you can get back on track.
If you follow these 4 little steps you will start to swing momentum back in your favour.
- Set tiny goals
You won’t get far if you don’t set any goals, but the mistake most people make is to focus on the outcome. This can seem quite daunting, you really want to lose 2 stone but it just feels like miles away.
So instead, set the goal to lose 1 lb, that’s it. Once you’ve achieved it, reset and go again.
If it’s gym visits you’re focusing on, instead of thinking that you have to train 3 or 4 times a week, just focus on 1 visit. No more. Once you’ve done it, reset your goal and think about your next workout.
- Find Your Why
One of the greatest books I have ever read is Find your Why by Simon Sinek, the book helps people find meaning and clarity in their life. Well, your exercise why could be staring you in the face and you just didn’t even realise it.
Firstly you need to sit down, find a quiet place with a pen and paper and get out of your head. You need to ask yourself why is exercise important to me? It might go like this.
- What do I want to achieve? I want to lose weight and tone up. Why?
- I want to fit into my clothes better? Why?
- I want to feel more confident about myself? Why?
- I want to feel confident so that I can be a better parent, a role model and someone who has belief in themselves.
So in this case, which is very common, is less about losing weight and is more about becoming confident and a great role model for their children.
If you can connect with your WHY, you will be far less likely to drop off.
- Fail to plan, plan to fail
I’m pretty certain that you are disciplined in some areas of your life and not in others. At the moment you are not being disciplined with your exercise and food habits. Being disciplined is crucial at times, having that ability to say no to indulgent food or giving yourself a verbal kick in the ass when you decide not to go to the gym.
What I have learned is disciplined people are generally just more organised. They have a plan and they execute it. Just like other areas in your life. So it’s time to create a new plan. So this is what I want you to do, I want you to create a default diary that includes the following things
- Breakfast time
- Snack times (if needed)
- Dinner time
- Weekly food planning time
- Daily or weekly food prep time
- Gym visits
(this is my diary, so don’t worry if it doesn’t look like yours)
- Put yourself first for once
I can already hear somebody saying, but I’ve got the kids or I’ve got so much work on. Trust me, everyone is busy and has lots of other priorities.
This can be a hard step, especially if you are a mum, as I bet you put yourself last in the pecking order in your house – making sure everyone else is happy before yourself. I assure you now, the moment you communicate your WHY to your family, friends and work colleagues, is the instant you can stop feeling guilty about putting yourself first for once.
Then all you need to do is complete the 3 other steps above and you will be on your way to a fitter, healthier version of yourself.
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We take our Transform Bootcamp members step by step through all of these points, plus more ways to stay motivated and find the discipline needed to achieve great goals. If you’d like us fighting in your corner, check out the full details here: https://sevenmovement.co.uk/transform-bootcamp/