Motivation Monday

“Don’t tell me the sky is the limit when there are footprints on the moon.” This is one of my favorite motivational quotes! Mostly because it tells us to believe in ourselves and keep going while mixing in some science.

Don't tell me the sky is the limit when there are footprints on the moon - Paul Brandt

Don’t limit yourself by casting doubt on your abilities. Don’t let fear run your life. Don’t let people tell you that you cannot do something. Don’t let people put limits on what you can achieve.

Do believe in yourself. Do chase your dreams. Do aim for the stars. Do push yourself to the brink of what your brain thinks is your limit, because what you will find is that your mind is lying to you. You are capable of achieving everything you’ve dreamt of and much more!

 

We’ve Got This!

We may have never met, but I am here for you! Life can be crazy sometimes. Finding the strength to continue on your with fitness and healthy lifestyle goals can be difficult. Let’s all help lift each other up. When you see someone struggling, offer to help them. That little bit of encouragement that cost you nothing, could prove to be a monumental positive influence in someone’s life.

You Are Worth It!

Today, January 31, is #BellLetsTalk day. This has become a yearly campaign that helps raise money for Mental Health Initiatives in Canada. $.05 is raised every time that hashtag is shared on twitter, the photo frame is added on Facebook, the SnapChat filter is used, and their social media video is viewed. Get going and share the hell out of that hashtag on social media. This is a great initiative that gets the conversations starting about the impact of Mental Health issues and will hopefully end the stigma that surrounds the topic. Mental Health is absolute key to being able to live a healthy and fit life. Today I just wanted to address the area that always seems to be ignored or wanted to be pushed under the rug.

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Mental Health issues effect millions of people all around the world. It is a dark topic that many people do not talk about because they feel ashamed or scared. They are scared that people will think they are weak or people will tell them to suck it up or man up (both of those are unacceptable words of advice who is feeling down). We need to end the Stigma surrounding Mental Health Issues and encourage people to talk about what they are going through. Lets get a conversation going and help those in need.

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For those of you who are struggling, you are not alone. It is okay to not be okay. Your feelings are valid and you should not be ashamed to feel down, scared, depressed, anxious or any other of the thousands of emotions that you may be feeling. Things will get better, I promise.

Personally, I’ve been dealing with varying degrees of depressions and anxieties since my dad passed away three years ago. My dad was and is my role model and shaped who am I today. I miss him everyday, but I know that every day is an opportunity to continue on his legacy and show people the type of person he was. I’ve felt lost, sad, angry, and scared. I’ve felt like I was just coasting through routines without any joy. I’ve had that cloudy feeling and that feeling as if you’re watching yourself from outside your body. I’ve dealt with panic attacks and crippling anxiety. It’s been a long, tough, daily battle. All that being said, I’m in a great place right now and finally feel like I have everything under control. The ONLY reason I am at a good place in life is because of the help of a strong support system of friends and family. It took me a long time to talk and open up about my feelings because I had those stigmas mentioned above. I was afraid to admit I needed help because of that societal pressure to be strong and push those feelings away. Once I started talking with my family, friends, and therapist, I was really able to get a handle over these feelings and process through them.

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Talking to someone about these feelings that are so personal is extremely tough. People will continue to close themselves off until we end this stigma surrounding mental health. They will put on a false smile. They will say they are okay. They will want to keep to themselves, so if you notice someone is down on themselves or having a rough go of it lately, offer a helping hand. Simply letting them know that they are worth it and you are thinking of them can help ease their mind. Let them know that what they are feeling is okay. Offer them an ear and just listen. Let them talk and show them that you will not judge them. People will process through their own pain and feelings in their own time. Try to not rush them through it. Simply being present and offering to listen and not try to fix them, will help in so many ways.

If you are experiencing any feelings of anxiety or depression, please know that it is okay to talk to someone. Reach out to a loved one or a close friend and let them know you need someone to listen.

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Transform Your Routine

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One of the hardest things about getting in shape or creating a healthy lifestyle is changing your routine and exchanging bad habits for good habits. Humans are very much creatures of habits. We fall into routines that we are comfortable with rarely veer off course. We wake up at the same time most days. We go to the same coffee or lunch spots. We go to the same stores, websites, and entertainment areas. Now, there is nothing wrong with having routines. The problem occurs when those routines are detrimental to our health and fitness. We fall into these bad habits because they are easy (fast food) or convenient. These bad habits start to form and it make it harder and harder to get out of the routine and into good habits. Another issue with routines is that we find our comfort zone. We are attracted to things that seem easy because life can be hard and having  something easy in our daily life provides us a nice break from our hectic lifestyles. Unfortunately, in order to see change and improvement we need to get out of our comfort zones.

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One of my favorite pieces of advice is “Get comfortable with being uncomfortable.” It is a piece of advice I received when I was learning about stand up comedy and how we can apply the techniques to our everyday lives. Another piece of advice you’ll see a lot of is “Success begins at the end of your comfort zone.” Both of these quotes are spot on. The first step in changing up your routine is acknowledging there is an issue and you need to change something. The next step is to address these issues by finding ways to change them. This is where stepping outside of your comfort zone comes into play. You need to be willing to see beyond your boundaries and believe that you are capable reaching your goals through these changes.

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Once you have taken these steps, you are on your way a better version of yourself. The next step is to acknowledge that it will take time to change your routines and results will not occur over night. My recommendation is to set a goal of 3-4 weeks of consistent, throughout planning. Pick a habit you want to change and then plan on enforcing that change everyday for the next 3-4 weeks. One example would be a healthy eating goal and you decide to cut out all fried food for that time. Really focus and make sure you stick to these goal. There are a lot of studies out there that say 21 days, 28 days, 66 days, 124 days, and so one are needed to set new routines. Honestly, it comes down to each unique individual. The reason I recommend 3-4 weeks is because it a short-term goal that is manageable. Once you successfully hit the goal, you will look back on the last month and realize that you do not need that old routine or habit anymore. Then the next time you get a craving or urge to fall back into the back habit (like the example of eating fried food) you will have the mindset and mentality to know that you do not need or want that bad habit in your life.

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Now setting these new routines will not be easy. Getting out of the comfort zone and making changes takes a lot of courage. My recommendation and advice to helping you stick with these routine changes is to Remember Your Why. Remember why you started. Remember that idea that was in your head about how your life will improve if you stick with the changes. It can be extremely tough to stay motivated and remember these reasons, so a useful tip would to them down on some post-it notes and stick them to your bathroom mirror and the wall next to your front door. This way you are reminded everyday of why you started this journey when you get ready to leave the house or get ready for bed.

28 Day Clean Eating Challenge:

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Below is simple clean eating challenge that help you set a new healthy routine. It focuses on cutting out unnecessary calories and processed foods, while replacing them with natural and beneficial foods. If you do not feel that you can follow everything in each category, then pick and choose 1-2 items from each to follow. Starting off with a subtle change will help show you that you can achieve your goals. After you complete this challenge, you can then focus on cutting out more items that are unhealthy. Doing these small over time will lead to growth in your confidence that will allow you to continue to push your comfort zones.

Motivation Monday: Make It Count

Mondays always get a bad rap. People like to hate on the day because the weekend is over and they have to head back to work. Personally, I love Mondays! They are a chance at a new start! Mondays are your chance to start the new week on a high note and set the tone for how the rest of the week will go. This is one of my favorite quotes because it reminds us to be positive, a new day holds unlimited potential, and you get to decide what the day holds.

Transformation Tuesday: 5 Motivational Quotes

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———- Work Hard and never give up! Earn everything ———-

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———- Motivation will fade — Remember your why ———-

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———- Change is the key to success ———-

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———- You control where you end up. What path will you take? ———

———- Believe in yourself. You are worth it ———-

Motivation Monday: Advice from Rafiki

When in doubt, always go to Disney for some quality advice! One of my favorite quotes is from Rafiki in the Lion King. Learning from your past is one of the best tools you have to improving. Each day you should strive to be 1% better than you were yesterday. These slight, consistent changes will help you hit your larger goals.

Workout Wednesday: Motivation

Here is a little motivational quote to get you through your workout today. It’s the middle of the week and you may be starting to feel your motivation slip and feeling tired from work or school. Attack the day and get that workout in! Remember, the only person you are competing against is the person you were yesterday. Your goal everyday is to improve and be better than you used to be.

 

Treat Yo Self: Fitness Style

Treat. Yo. Self. —- Take some advice from Donna and Tom from Parks And Rec. Spoil yourself. You deserve it.

Working out, sticking to your fitness plan, and getting after your goals can be extremely exhausting. You will have your ups and your downs. You’ll see results come when you do not expect them and there will be times when you expect results but have hit a plateau. Even when you expect this to happen, it can become frustration and you may find that you lack motivation to continue. This is where treating yourself comes in handy. Buy yourself something awesome when you hit that plateau, start to lack motivation, or hit a substantial goal. Some of the best motivation you can find to keep going in your fitness journey is buying yourself some new workout clothes or accessories.

Losing Motivation?

Anytime I feel down on my progress or feel my motivation slipping, I buy something small that I can use in my workouts. Typically, I’ll buy a new shirt, shorts, headband, gloves, socks or just something else that I can wear on most of my workouts. The concept here is that when you get something new, you will want to wear them. This is a little added motivation to get out and hit that next workout. It’s a great way to jump start a new workout streak, try some new workouts, or fit through that tired feeling you have.

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Hit a small fitness goal?

Reward yourself for small fitness goals that you hit. Just like how dogs earn treats when they do something good or learn new tricks, you should get a reward for your hard work too. These rewards can be something a little more expensive or something that you’ve been wanting to buy for awhile but haven’t pulled the trigger yet. Some of my favorite things to purchase are new race entries. If you are a runner, you know races can become expensive. One reason I love this idea as a treat is because it gives you something to look forward to completely and will help you stay on track with your fitness goals. The other item I like to get is a new pair of running or cross training shoes. You will need to replace your shoes as some point anyways, so might as well pick up a new pair with a new colorway and hold onto them until your current shoes where through. Having those shoes waiting for you will keep you excited to keep training and earn the right to where them down the road.

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Achieved that big fitness goal you’ve been trying to reach for years? TREAT. YO. SELF.

I recently hit my goal of moving my VO2 Max Score from “Very Good” to “Excellent” on my Fitbit App. I had been working on this by increasing the frequency/consistency of my workouts. Mixing up aerobic and anaerobic exercise and it’s slowing increased. I like this measure better than weight because your weight can spike or plunge at anytime and doesn’t have much impact on your overall fitness. So what did I do to treat myself? I bought two new pairs of running shoes and running pants. Things that I need and will use for a long time, but are not cheap. I can’t wait to break them out and keep pushing myself.

Some other items that are great to get when you achieve these massive fitness goals are Bluetooth headphones, new fitness watch/smart wearable, or gym equipment. These are big ticket items that are not cheap, that you’ve been wanting to buy for some time, and can finally have a reason to get them. If you don’t need or want anything new for working out, then treat yourself to something else. Go on a vacation. Go to the spa and get a massage. Go get a Mani-Pedi. Buy yourself something new for your kitchen or house. TREAT YO SELF to something you wouldn’t normally get. You’ve earned it and you deserve it!

Motivation Monday: MLK Jr Edition

In honor of Martin Luther King Jr. Day, here are some of my favorite quotes of his that will get you motivated and inspired to take on the day and create greatness in your life.

“Faith is taking the first step when you cannot see the whole staircase.”

Continue reading “Motivation Monday: MLK Jr Edition”