Motivational Method

It happens to the best of us: we lose our motivation. Some of us try to power through and never really fall into a slump, but if you are like me, I have to reach for something to pull me out and get me back on track.

One of the tools I reach for when I start to feel like I might be slipping is visualization. I give myself permission to abandon reality and wander into some deep visualization. I use this tool all the time when I go to races. I dare to believe that I am a “champion” a “winner” and that I am equipped for whatever challenges lay ahead of me. This useful method also works for me in my daily life when I simply envision myself as an athlete. I am already at my peak weight and performance and now all I have to do is maintain. Rather than give in to the thought that I am struggling to reach my goal I empower myself with positive self-talk and positive visualization.

Visualization is a powerful weapon. It is free and you can custom tailor it to meet your specific needs. I I have a friend who introduced me to this method some years back. She had lost a considerable amount of weight and was carrying herself very confidently. After a while I felt comfortable asking her what she was doing differently this time, why she was getting results this time. She said she decided to see herself as already being at her ideal healthy weight and fitness level. The work was to live, eat and exercise like an athlete. Her visualization made a potentially challenging process less difficult. It also removed the pressure to meet a certain weight by a deadline. There was no deadline. Although in her logical mind she understood that she was working towards a specific goal, in her mind’s eye she was already there. She was just doing what came naturally for a healthy and fit person.

Motivation can come in a number of ways. Find the one that works for you. But visualization is yet another weapon on your battle against temptation.

When your child is overweight

As the parent of a 22 year old, I know about how difficult it is to get your children to adopt a healthy lifestyle. For several years our son was overweight.  In spite of our best efforts, he continued to hold on to that extra 20 pounds. 

We tried to manage his weight while trying to be cautious that he not become obsessed or self conscious. We provide better food choices for him and incorporated more exercise in his daily life.  We replaced the processed meats and snacks with fresh sliced cuts and fruits. In an effort to increase his physical exercise we got him a bicycle that he would now peddle to and from school.  My husband and I also tried to teach through example, cooking delicious and nutritious meals and becoming avid runners.  Still, our son’s weight hung on. 

Everything changed one day when he was scheduled for a routine medical check up.  Because he was already sixteen years old we allowed him to see the doctor privately.  After the appointment he quietly shared with us that his pediatrician had warned him of the health perils of his current weight.  The physician advised our son that he simply cut back.  Within months he was at a healthy weight.  It was a gradual change that was achieved by his decision to cut back on his food intake while maintaining his current physical activity. 

The valuable lesson I learned from this journey was that all of our efforts were not enough to motivate our son to strive for a healthy weight.  It took an impartial professional to speak logically to him about a medical condition he needed to correct.   Weight loss was a preventive measure to avoid health complications down the road.  No different than needing to floss more to avoid cavities.  By having him understand that the extra weight was not a cosmetic thing but a medical condition that could easily be corrected it empowered him to drop the shame associated with being overweight and begin to manage his weight.  I am happy to report that six years later, is effortlessly maintaining his current healthy weight.  

While you’re preparing for vacation, don’t forget to pack your good healthy habits

Vacation is usually a difficult time for those of us managing our weight.  We are often tempted to abandon our good eating and fitness habits.  Some of us try to come up with ways to have our cake and eat it too.  I have a friend that will lose extra weight prior to his trip in an effort to return without extra pounds.  Then there are those that obsess over every nibble and wind up putting a damper on their vacation as well as on those traveling with them. 

Not long ago we dealt with this issue and decided it was time to bring the sanity back to our vacations while still honoring our commitment to a healthy lifestyle.

The first thing we did was come up with a strategy.  Remember that if you fail to plan you plan to fail.  We decided we would have a light breakfast and a healthy dinner. We would make lunch our big and indulgent meal of the day, instead of dinner.  At lunch we would “sample” foods that we knew were not nutritional, ordering appetizers instead of a large entree.  Following lunch we would go for a walk in a museums, the beach, the resort or to shop. 

Wherever we are vacationing we make sure to schedule lots of opportunities to walk.  For us this is the best form of exercise when we are away from our routine and equipment.  It is built-in exercise that you are able to do throughout the day.  You can also add or decrease the intensity by either walking briskly or simply strolling.

The absolute most important thing is that you commit to having a fun and relaxing time while vacationing.  By taking a little time to strategize and tailor a plan for your needs you can embark on a tasty and healthy get-away.

Some Mojo to get Motivated!

One of the easiest ways to sideline the very best of health and fitness routines is to lose motivation.  Many of us have started a weight loss and fitness routine in order to look good for a special event but as soon as the occasion has come and gone, we begin to struggle to remain committed.  Here are some ways that you can kick-start your current routine or get motivated and remain motivated for lifelong success!

-Adopt a philosophy.  One of the most powerful statements that has lifted me out of bed on days I’d rather sleep in is a quote by professional volleyball player Gabrielle Reece who said that “Even on the days you just don't feel like going to work, you still go, right? It's the same with exercise."

-Adopt a mantra.  Most of us are juggling work, childcare and a list of social commitments that make it difficult for us to focus on healthy eating and exercise.  It is during these moments when we are stretched for time and stressed out that we tend to make poor choices.  By applying a short power mantra, it can redirect you and return you to your path.  One of my favorites is:  “Nothing tastes as good as being healthy feels.” 

-Define yourself.  Attach a title to yourself that highlights your nutritional and fitness needs.  For me, I remind myself during those weak moments that, “I am a runner.”  This simple quote will automatically empower me to behave according to who and what I am. 

-Accept that a healthy lifestyle is not a destination but a journey.  Most athletes usually do not obsess over their food intake or their basic physical exercise.  They just choose healthy foods that fuel their body while dedicating the necessary time and energy to keep their physique in top form.  For them a fit body is not just something they bring to a high school reunion or a wedding – it is the body they live in daily.  As Gabrielle Reece suggested, they give their health and fitness the same importance that they do their job.  Something we all can and should do!