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How to Stay Motivated 

Day to day it becomes difficult to keep motivated toward your health and fitness goals. You are not alone. So, below is a list of suggestions that might just trigger that “ah-ha” factor. Remember, it’s an 80/20 rule. Keep on track 80% of the time and indulge a bit 20% of the time. Everything in moderation. It’s about a healthy lifestyle, not a diet.

  1. A friend of mine, and co-soccer coach, recently put his current weight and % body fat on the screen saver of his iPhotoddne. He realized it’s the thing he looks at most often every day. It’s his motivation to improve. FACT: People look at their phones, on average, 110 times a day.
  2. Schedule a regular workout routine…and don’t let anything get in the way. Often when you say “maybe I will do it later” without a committed time to exercise, it is very easy to get wrapped up in your day and run out of time. Schedule it on your calendar and make it happen.
  3. Set yourself a goal with a deadline. Whether it’s a wedding, an event or a reunion, set a goal on what you want to achieve by that date. It can be lose 10 pounds, go down a dress size or gain more definition in your arms. “The difference between a dream and a goal is a deadline.”
  4. Chart your progress. This can be lifting heavier weights week to week, longer mileage on the treadmill, extra workout or weight lost. Literally keep track of your accomplishments. Look at it as a daily reminder of how you are kicking ass.
  5. If weight loss is your goal…lift the weight you lost. Or want to lose. It’s a literal way to show yourself how much extra weight you were or are carrying.WW
  6. Put a motivational quote or picture on your mirror or desktop. Something that really resonates and keeps you on track. Note mine to the right ->
  7. Get a fitness device. Whether it’s the FuelBand, FitBit or a pedometer, set yourself a goal to hit and hit it every day. Then try to beat it. It’s like having a trainer in your pocket (or on your wrist). For more information on devices, check out our blog entry under “devices”.
  8. Only check the scale once a week (I think Fridays are a choice day). This keeps you in check throughout the week and gives you something to look forward to in seeing your progress.
  9. Think about how hard you pushed yourself in your workout – do you really want to give up all that hard work for a bag of chips? Don’t let the chips win.
  10. Track your monthly costs for your gym membership, trainers and classes you attend. Let the number be a reminder of how much you have put into your health. Seeing that investment is a really good motivator to not let that money go to waste.
  11. Make yourself accountable. Announce publically what your intentions are: I am going to run a 5K, I am going to fit into my skinny jeans by April, I am going to cut sugar out of my diet. If you participate in Lent – this is a great time to commit to something (starts March 5th). For me, it’s giving up the chips and night snacking. Damn. Now it’s out there.
  12. Think about how awesome it feels after a workout. Stress is relieved, you think more clearly, you feel accomplished, you feel strong and anything becomes possible.
  13. Momentum. It’s a scientific fact – something in motion tends to stay in motion. Momentum builds quickly and can lead to great results. Suddenly, you’re not only working for the goal, but also to keep your streak alive.
  14. The “wow” effect. Think how powerful you will feel when you run into someone you haven’t seen in a while and they gawk at how good you look. Or, hell, even a stranger.
  15. MUSIC. There is no doubt there is a song that will get you going. Or a playlist. Put it on…and let it psyche you up. Music changes everything.

Keep this list for reference and feel free to add more. We love to hear your thoughts.

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