Motivation and willpower two things we absolutely need if we're going to have
success with weight loss, with a diet or exercise program or improving our health.
However we often find that motivation and willpower fail us, so today I'm going
to share some actionable ways that you can ensure that you never run out of
motivation and willpower and it starts with outsmarting the future you. Hey
what's up I'm Melanie Ash of Melanieashfitness.com and Fitness Evolution
personal training studio here in Columbus Ohio. I'm a personal trainer, a
fitness nutrition specialist, a weight management specialist, and a women's
wellness expert. One topic I'm hearing about a lot from women that I
work with is willpower motivation. Sometimes we just don't have it and
often times a client will say to me I know I just need to be more motivated or
I'm just not motivated and I don't know why but I should be. Well the truth is
if you're expecting to be motivated or to always have willpower you're setting
yourself up for failure because those two things are depletable resources.
Think of your motivation and your willpower like a battery, so when you
wake up on a Monday morning you've had a great weekend and a great night's sleep;
you're rested, you're recharged, your motivation will power are at their
highest, then you start to go throughout your day and throughout your week and
all day long you're making decisions. You decide what to have for breakfast, you
decide different things throughout the day at work, you decide what where when
how you will work out, you see something tempting and you decide whether or not
you'll give in to it. Every time you make a decision, even
decisions not related to your health, your diet, or your exercise, that battery
of motivation of willpower is draining power and it's losing power
and it's getting down low, lower and lower. What happens is we come home
at the end of a long day or maybe we hit Thursday during the week and that
battery power is pretty low maybe it's even completely dead, so what happens
then is we know we're trying to lose weight,
we should have a healthy dinner but I'm just going to go and get something fast
and go to Chipotle it's really not that bad so I'll just do this today and then
tomorrow will be better. Well, our motivation or willpower ran out and that is
something that absolutely is going to happen it doesn't make you weak, doesn't
mean there's anything wrong with you, it's just that, that resource is a battery
and you drain that battery every time you use it and the way to conserve the
battery of your motivation and willpower is the same way you conserve the battery on
your cell phone by not using it. By not using it but I'm supposed to be
motivated and have willpower right? How can I stay on track on my goals and do
these things I know I need to do if I'm not using motivation willpower? You do
this by creating habits so that you don't have to make decisions which means
that it's just something that you do like meal planning and prepping which
I've talked about during the weekend when you have time and you're feeling
really motivated about your week plan out those new get everything prepared
ahead of time, have it ready to go so that during the week you don't have to
think about it you just grab your lunch and you eat your prepared lunch that's a
habit. Get in the habit of doing that, having water with you all day long and
constantly drinking water is a habit and the more we reinforce that it's not a
decision it's just something that you do. The second way that you can keep your
motivation and willpower strong or you can keep on track when they fail you, is
by outsmarting the future you. Think of present you, Monday morning you motivated,
know what you want to do, you have conviction and commitment, you're like
these are the things I'm going to do this week. Future you is like 5:00 p.m.
you or Thursday afternoon you, what's she like she's tired, she's been working all
day, she's been running around like crazy,
she's tired from making decisions, she's not super motivated, she's the one who's
going to screw you, future you. So what you have to do present you needs to
outsmart future you so she can't screw you over. Make it hard
for her, create obstacles for her so that she has to
think about it and she can't take you to McDonald's and get drive-through. How do
you do that? Here are four suggestions and then you guys can think of your own
and if you're on watching live I'd love for you to tell me maybe what are some
of your biggest struggles related to motivation and willpower and where you find
yourself failing with motivation and well power. After I give these four tips I'm
going to try to help you maybe find some ways that you can outsmart yourself so
that that doesn't keep happening to you. Okay here's some actionable strategies.
Outsmart the future you: Plan ahead some meal planning and prepping, also healthy
snacks so have healthy snacks stashed in your purse, in your desk drawer at work,
and in your car, so that when at 5:00 p.m. you need to get to the gym
but you're like- I'm starving I haven't eaten I should skip this workout -present
you motivated you through a little pack of nuts in your desk drawer you'll have
nuts great have your nuts go do your workout. #2 When you're feeling motivated
and you are really focused, do a little bit of diet recon work. I want you to
find the two healthiest or best options restaurants closest to your work and
closest to your home and then find the two best menu items for both of those
restaurants, that's for menu choices that will allow you to eat out at a
restaurant but still keep you on track towards your goals and then present
motivated you has before meal ideas if you need them you got them stacked
either in the back of your mind or even write them down so that when 3:00 p.m.
Thursday you forgot her lunch and she's at work and she's starving and she only
had a little bit of time to get something to eat before meeting, she's
not going to go to the drive-through or go down to the cafeteria at work and get
some really unhealthy meal that's not going to support her goals. She's gonna go
oh I know I can go over here and get this menu item and it's going to keep me
on track. She doesn't have to rely on the
motivation or willpower you've done the work for her by taking away the decision.
Have that diet recon done so that future you's not going to screw you over
by saying I don't know what to get and I don't have time to figure it out, I just
got to go here and eat whatever and then I'm going to feel bad about it and just
going to set me back on my progress. #3 I love this one. Portion
your snack foods in the individual baggies. You get home from the grocery store and
you have a big old container of nuts, a bag of dark chocolate chips,
some potato chips or pretzels, right away take those big bags and portion out
individual servings into little sandwich bags, while you're at it take a few of
those and stash them in your car, your purse, in your desk,
so you've got your little snacks that you need in each individual portions. Here's why this
works; when we snack from a big bag or a large container it's really easy for us
to a) just keep doing it and b) not realize how much we're eating because
we're eating from a big bag. So the indentation the discrepancy isn't as
obvious to us. I mean how many of us have done that without thinking next thing
you're like oh my god I ate like half the bag in the sink like hundreds of
calories, I wasn't even that hungry. Here's how you avoid that; portion it
immediately in the individual baggies and then when you're like I really want some
chocolate chips and you grab that individual chocolate chip baggie. a) You
have to acknowledge the amount that you're eating. So first it causes you to
look at that individual baggie, do I really want to eat 140 calories of dark
chocolate chips right now, is this going to be worth it later? So there's that
little barrier and b) is once you've eaten that little bag you
may be okay I wanted to satisfy craving I had a baggie. You're very unlikely to
reach for a second, because you have to acknowledge that this is now 280
calories of chocolate chips you'll eat if you eat two bags and if you're
anything like me you won't eat a few out of that individual portion of bag because
now you've screwed up the portions right? But this isn't can do that they're
already set. So you're very unlikely to overdo it if you've already
portioned out your individual snacks in the baggies. It's like 100 calories packs
I mean that might be a marketing gimmick but it actually is pretty smart
self-control without having to have self-control right, freedom pose
self-control, motivated you has outsmarted lazy tired
snacky you whose not going to end up eating four bags and individual portions
because she's gonna have to know then that she's eating hundreds of calories
that's probably going to give you enough time to stop and think I don't really
want to do this and I'm sabotaging my goals. Alright this last one. #4 Sign up
for workout classes and if you can pay in advance. So sign up ahead of time and
pay for it online if you can, so when Monday morning or on your like a
ride super motivate and we get to workout in tonight my guards o'clock
5:30 tonight. Don't just tell yourself you're going to go; sign up and pay for
it because when five o'clock rolls around and future you five o'clock Monday
you've worked all day and the couch sounds a lot better than going to work
out class, shoot it's five o'clock I'm not going to go out have to cancel now I
cancel now I don't get my money back - all right I'll just go you go you do it
you feel better when you're done and you're more likely to repeat that again.
It gives you a little external accountability so that you don't really
have the choice, you've already signed up. You do have the choice but you have to
acknowledge that making the choice. Whereas if you tell yourself in the
morning, I'm going to go to work out class tonight yeah I think I'll go. You know five
o'clock you is not going to want to go but you have to outsmart her, you have to
be her motivation. The way to never run out of motivation or willpower is by
insuring yourself ahead of time, creating those obstacles that allow you to not
have to make decisions, so hopefully those are some helpful actionable
strategies that you can use to keep yourself motivated because you're going
to deplete that willpower. It happens, it's normal, it's okay, but you've got to think
ahead. So as those of you are watching live are on I'd love to answer any
questions you might have about anything diet, exercise, health, fitness related.
What do you struggle with most; is it motivation, is it avoiding temptation,
maybe you have a really hard time avoiding the foods that you like, or
maybe you just don't feel like exercising, you have a hard time getting
to the gym or getting more constant. Pop in there let me know what your struggle
is and I'll help with that and while you guys are
thinking on that. First I want to ask you to sign up for my 30-day Ab challenge
it's free, if you're not already in there we've this really cool Facebook group
where you have access to me and can ask me questions anytime all the time which
usually is something only my clients are able to do. Get a 30 day calendar of ab
exercises and some dietary guidelines that are designed to help you feel
leaner, less bloated and have a flatter belly in just 30 days. The link is here
with the video so please do check that out.
And lastly we talked about ways that present you, it's Monday it's a start of a new month maybe
you're feeling super motivated right now. What is one thing if present you can do
today to outsmart future you Friday afternoon you, or middle of the month you,
who's just not feeling it, whose just not motivated and who is likely to screw
present you over by not sticking to these goals that you have that you're
feeling really strong about right now. What's the one thing that you can do to keep
yourself on track but you can do now to prevent her from having to make the
decision later. I'd love to know what that is
type it in the comments, plan for it set yourself up for success and don't expect
to stay as motivated as you are today because you won't and that's alright it's
totally normal and it doesn't mean that you can't have success. Thank you guys so
much for being there; hi Vanessa, hi Tracie, those of you guys who gave it the
thumbs up, who checked in. Thank you so much for being there and as always
little by little a little adds up to a lot, so remember even the smallest of
steps taken today towards being a better you will add up big overtime and before
you know it you might just be closer to where you want to be but you got to be
patient, give it time. Thank you so much, have a
wonderful week! Take care.
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