Are you struggling with self motivation? Having a hard time getting yourself to your regularly scheduled workouts? Finding more and more reasons to cheat on your calorie goals?

You’re not alone and today I’ve got just the 4 Self-Motivating Mind Tricks that you need to lock onto your goals.

A healthy dose of motivation coupled with determination will get you almost anything in life. So how do you know if you’re genuinely motivated?

  • Motivation will tell you to get out of bed for an early workout.
  • Motivation will nag you to put down the doughnut. Or include it in your macros and lower calories elsewhere!
  • Motivation makes passing on fries a reflex.
  • Motivation makes a sweat drenched workout exciting.
  • Motivation constantly reminds you why you do what you do.

Self-Motivating Mind Trick #1: Pinpoint Your Motivator.

Motivation stems from having a goal. What is your goal? Why do you want to get into great shape?

Once you uncover your personal motivator you’ll find that motivation flows quickly your way.

Take a minute to really uncover the reason that you want to lose the weight. Don’t say something vague like you want to ‘Be thinner‘ or ‘Look more attractive.‘ Dig deeper – there is a very specific motivator in your life, you simply need to uncover it.

Here are some possible motivators…

  • I want to have more energy to keep up with the kids.
  • I want to improve my health through weight loss to extend and improve my life.
  • I want to lose 15 pounds before my vacation.
  • I want to restore my confidence to wear sleeveless shirts.
  • I want to regain my figure to impress and attract my significant other.

Self-Motivating Mind Trick #2: Make It Official.

When you write something down it suddenly feels official, doesn’t it? Write down your motivator for getting into great shape, and post it where you will see it often—next to your alarm clock, on the bathroom mirror, or in your car.

Each time you see your written motivator take a moment to visualize yourself accomplishing your goal. Try to make the scene as clear in your mind as possible. This is a powerful tool for maintaining your focus and direction.

Self-Motivating Mind Trick #3: Be Practical.

It’s game plan time. You know what you want, and now you need to map out exactly how you’ll achieve it. It is important to be practical in your planning, rather than throwing out ideas that you know you won’t stick with. Change your outlook, think about the positives instead of the negatives.

Plan a routine that will fit into your schedule and you’ll be more likely to stick with it. Also choose an exercise program that you enjoy—don’t force yourself to jog everyday if you hate jogging.
Go to the park, take up a sport, or go bowling.
Set small goals daily, and if you fail just do better the next day!

Self-Motivating Mind Trick #4: Call For Backup.

Enlist the support of your friends, family and co-workers. Tell everyone about your goal to lose weight and get fit, you’ll be surprised how supportive most people will be. By being open about your goals you’ll likely be an encouragement to others to make healthy changes in their own lives.

Benefits of Resistance Training

20140706-190843.jpgWith more and more people around the world turning to resistance training to help them increase strength, flexibility, increase lean body mass and reduce body fat. I thought I would go through what the research says:

  • Has profound effects on the musculoskeletal system
  • Contributes to the maintainance of functional abilities
  • Increases flexibility
  • May prevent osteoporosis
  • May prevent sarcopenia
  • May positively affect risk factors such as insulin resistance, metabolic rate, glucose metabolism, blood pressure
  • Research also indicates that virtually all the benefits may be obtained with two 15-20 minute sessions a week.

With all the benefits, this is a great addition to anyone’s lifestyle whether young or old.  

A few notes on a deeper look at resistance training, the average workout burns 40-60 grams of carbohydrates allowing one to consume more especially post workout when the body will replenish glycogen before storing them as adipose tissue (stored fat). The post workout burn that may last up to 36 hours  is called EPOC. The more of an oxygen dept you can create during exercise the more calories your body will burn at rest (think short rest periods). Consider a short full body circuit before steady state cardio which allows the body to burn off more triglycerides that are released from the fat cells because of adrenaline release caused by resistance training. Resistance training boosts testosterone as well as growth hormone, which is a great positive benefit as we age.

Always consult your physician before beginning any exercise program, meal plan or supplement program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription, nutrition and supplement plan. If you experience any pain or difficulty with these exercises or supplements, stop and consult your healthcare provider.