| Many of our health sabotagers are the folks we work with. Damn those office mates! Most are well meaning. They are trying to be the good one bringing everyone Friday donuts or lunch meeting cookies and pop. However, when we are trying stay on fitness track having those extra calories around can be pretty devastating. How do you handle those well meaning office diet sabotagers?
1) Be pro active – you bring the snacks
2) Post a healthy snack list around the office – hit all the major bulletin boards when no one is looking – somebody is bound to notice.
3) Enlist co-workers in a weight-loss or other fitness challenge – then you are all working toward the same goal
4) Keep healthy snacks in your desk drawers – make ’em good and tasty otherwise you are bound to reach for the sweet treats!
5) Tactfully ask the person responsible for the breakfast, lunch, snack, or dinner meeting food to include some healthy treats – be ready with #1 when they ask what types of foods you are looking for.
6) Propose an office wide policy to serve healthy options – people are more productive when they’ve eating something healthy than when they’ve carbo loaded on empty calories and sugar.
7) Ask your boss to sponsor workout incentives – people who workout are more likely to seek out healthy food choices. Bonus for the Boss – companies who have created a workout / exercise program report fewer absentee days, greater productivity, and better employee morale from those who participate.
8) Ask the vending machine supplier to add a few healthy choices in the machine
9) Quit walking by the break room until all the donuts are gone
10) Remember – your fitness is your responsibility. Take accountability for what you feed yourself. What you eat is no one else’s responsibility but yours.
Staying motivated to exercise can be a challenge. Last week my kids started school and this week they all start soccer. Just thinking about the running makes me tired, and its only going to become more intense in the next few weeks. So I have to be ready to keep exercising or I’ll never reach my goals. Here are some ideas to keep you motivated, too.
Schedule your exercise just like you would any other appointment. This will help you begin to see your workouts as another part of your day instead of something extra you have to do.
Find a workout buddy – I don’t always get to workout with my two favorite workout friends but just chatting about it re-energizes me to keep going.
Write down your fitness goals. This can help create more concrete ideas surrounding what you want and what you are willing to do to get it. Once you’ve written it down cut out pictures that help you visualize your goals. Paste your goal sheets everywhere you’ll see them each day – the car, office, your closet, bathroom, on the fridge – you get the picture.
Commit to yourself. You are worth the time and effort. Delegate household chores where you can and drop to-do items that are not necessary. Sometimes we just do things because we always have or think we need to. It may be that it is an old need and is no longer serving you now. Take an honest look at your schedule and clean it up to create time for the things you really want in your life now.
I don’t know about you but I’ve been slackin’ in my fitness routines. I’ve been loving the summer weather, traveling, and playing but none of it with really direction toward fitness. I can’t say I’ve grown any rounder but I do feel I’m lacking some feel good energy I get from a solid fitness routine. As the calendar turns toward September I am motivated to start again. Here’s what I’m going to do.
First, I’m going to begin with cardio. I don’t know why but this always seems to get me motivated again. And its going to be a hard cardio session. Not a killer one but one I know I did some work in when I am done. Next, I’m going to get going on weight training. Back to lifting a full body routine 2-3 times a week for the first couple of weeks maybe even the first month. After I have my cardio (which isn’t always a high intensity workout) back to 4-5 days a week for around 30 minutes and my strength training at 2-3 days a week I’m going to start breaking into more interval work. I’ll add intervals into my cardio and super sets into my strength training to get an extra blast of cardio in without compromising my time. I’m big into yoga so I’ll keep my daily practice going and I eat pretty good now but I can definitely add some more fresh veggies in while we harvest our small garden and stock up from the farmers market for our winter preserving.
All this coming together sounds like a lot of time but really I’m looking at about 5 hours/week. That’s nothing when it comes to good health – I think I can find that to keep my quality of life high — no problem the trade offs just aren’t worth not doing it!
Here are 10 tips on how to get motivated to exercise. We all could use a refresher to keep us going during these long summer days!
- Take before photos
- Find a picture of yourself when you looked like you’d like to look again – make copies & post all over the place – mirrors, fridge, microwave, car visor, closet door, nightstand, you get the idea. (Be realistic when choosing your ideal weight)
- Write down your goals – Pick one goal to focus on for a month, write it down and post it all over the place – see #2
- Get a workout buddy – see the blog post on choosing a workout buddy for ideas on choosing your best fit partner
- Track your progress – it helps to see how many more push-ups you can do, how much weight you can lift, how many pounds you’ve lost or gained, how many miles you logged this week, etc
- Create a food/exercise journal – writing things down makes you more accountable, creates an easy #5, and helps you focus your attention on you.
- Prizes! – pick something you really want and give it to yourself after you’ve reached your goal – see the up coming blog post on the Rules of Rewards.
- Hang your reward where you’ll see it everyday
- Tell someone about your plans – Pick a supportive person to help keep you on track.
- Breathe – Take a long breath when you get stressed or overwhelmed by your fitness goal – remember fitness progress is over time. Keep working at it and you will get there.
So many of us have great intentions to exercise but don’t do it! We are going to be exploring how to get motivated to exercise! Now that we are past the 4th and the indulgences of the holiday let’s get down to business. Exercising in the lazy days of summer is hard! Many of us want to exercise but we want to lounge in the water or sun more. So the question becomes how to get motivated to exercise.
1st – Revisit your fitness goals – Why do you want to exercise in the first place? What do you want to be different about your life?
2nd – Look at your current schedule – Schedules change with the seasons but many fail to realize that of their own. What has changed on your to-do list, time demands, and attention needs. Adjust your workouts around these new demands. It is also a good idea to begin planning for fall when your schedule is likely to change again. Don’t spend too much time on fall – just begin to consider how you might need to re-adjust.
3rd – Adjust any exercises needed – do you love to run outside but the heat prevents a good workout? Or are you a pool swimmer but can’t seem to bring yourself to stay inside on a wonderful sunny day? Find alternatives – you can come back to your favorites when the season changes.
Check on your diet – Summer is a classic time to indulge. Where can you focus your healthy eating behaviors and work on your unhealthy ones? This is not a time to beat yourself up – instead practice the 80/20 rule. 80% of the time aim for good eating behaviors.
Motivation is a combination of things and changes depending on your needs. Be considerate to yourself as you re-evaluate and re-motivate your exercise. Fitness progress is not measured in one-time shots – it is measured over time – the battle is consistency. Take comfort knowing as long as you are still exercising (even if it looks different than 6-months ago) you are still moving toward your goals.
Motivation comes and goes. So how can you stay motivated to reach your fitness goals? It has more to do with looking inside yourself than outside yourself for rewards and recognition.
When people hear what I do for a living they tend to grab a part of their body – one they are not particularly fond of – and say, “what do I do about this?” which is then followed by, “ I know I should, but…”, which can then be followed by_________ (you fill in the blank) – excuses.
We know what to do, our bodies tell us they like to move. We watch it, read it, hear it, but we choose not to, why? We know we will feel better, we know we will look better, and we know we will build confidence, which will lead to many positives about ourselves, so why don’t we move?
Motivation is a tricky component to reaching a goal. It can be so strong one day and absent the next. This means you must constantly find ways to motive yourself. You must be creative here… no pressure right? It can be very simple. Decide that today I am going to walk for 20 minutes, and then look for ways to fit it into your day. Can you wake up a bit earlier, walk over lunch, after work, with your children or partner, is time critical today – do you need to break it down into increments? Look at the number of possibilities you have to reach the goal of walking 20 minutes. Enlist a friend or a supportive person to help make sure you reach your daily goal. (We will be discussing goal setting next week).
If you can step outside your comfort zone, make sure you are driving the change, and determine why you really want to change. Once you have done these two activities you have created a solid start to reaching your goal. Add passion and attention to your daily habits mixed with a lot of positive feedback and you’ll be on your way. Motivation will come and go, but you’ll be ready – you are now motivated to stay motivated!