10 Tips to Stay Committed to your Health and Fitness Goals

“Jessica, how do you stay committed to your health and fitness goals?” is a question I get asked regularly.

Committing wholeheartedly to your health is not easy. I’m a busy working and homeschooling mom of 3 active children who used to struggle with making time for myself and my health, so I totally get it!

I am far from perfect, but I have discovered some tips over the years that help me stay on track and can help you stay strong when you’re struggling because there will be times when you’ll experience temporary physical, psychological, or emotional discomfort. You may feel torn between ordering that 350-calorie blended coffee drink or unsweetened peppermint tea.

We all struggle to eat healthy when you have a late night craving (trust me, I’ve been there). In these moments of weakness, it’s only natural to want to quit. But committing to your plan makes it possible to admire yourself both inside and out. You’ll stand more confidently. You’ll feel better.  You’ll discover your true sense of well-being. You’ll feel grounded, energized, and intact. You’ll simply be happier in mind, body, and spirit….and all the mommas out there know, if momma aint happy, aint nobody happy. 😉

Here are my 10 Tips to Stay Committed to your Health and Fitness Goals:

jess mental1. Post your goals on your bathroom mirror- Posting your short-term daily goals in a place where you automatically see them each day will help you to stay focused, motivated, and committed to staying on task. Your bathroom mirror is the perfect place because you’ll see your goals first thing in the morning and right before you go to sleep at night. For greater results, also post your primary purpose for setting your goals (e.g., wanting to have more energy to play with your kids, to go on an adventure trip, to live longer, to feel more confident, etc.). However, steer clear from posting pics of Super Slim Supermodels.

Researchers in the Netherlands divided women who wanted to lose weight into two groups: the first group was given a food journal with photos of thin models on the cover and interior pages, and the second group was given a journal with a neutral logo image on the front. While the neutral group lost weight, those given the journals sprinkled with supermodel images gained weight.

The scientists say that the images of models discouraged the women by creating unrealistic self-standards. Staring at photos of much-thinner women while logging food intake may have made them feel like they’d never be able to achieve that look, so they stopped trying. Instead of comparing yourself to unrealistic fashion models, stay inspired by posting images of you at your healthiest weight. Or, check out these real women’s before and after weight loss photos.

2. Schedule a regular workout time- Some of the most committed exercisers do it every day before the sun comes up or late at night when the kids are in bed. Sit down with your weekly schedule and try to build in at least 30 minutes each day to be good to your body.

When I first started my journey, I was motivated to exercise regularly by the energy boost it brought to my day. It’s easy to stay in bed. But you have to set an alarm and take the extra initiative. You willl find you have more energy and can be more efficient throughout the day.

If you convince yourself you’ll fit in a workout some time after that last meeting, once the kids go down for a nap or when your spouse arrives home on time, failure is certain. Chances are a last-minute invitation will come along; weather will foil a bike ride; or the kids won’t nap. Write your workout on your calendar, set up daycare, and rearrange things around this one hour as if were any other important appointment you have to keep. Or use technology and set a daily reminder.

jess time and health3. Give Yourself Some Tough Love – Do an honest assessment of the path you are on right now and ask yourself these questions:

If I stop my plan, how will I look in six months? one year? 5 years? 10 years from now?
If I stop my plan, how will I feel in six months? one year? 5 years? 10 years from now?
If I stop my plan, what will my health be like in six months? one year? 5 years? 10 years from now?
If I stop my plan, how will my family and friends be affected?

Our health can only change IF we do things daily to change it!

4. Ditch the Scale – The scale can be a helpful tool for measuring your progress, but many people get in the habit of weighing themselves too often. “While some research shows that people manage (maintain) their weight better by weighing in daily, the same can’t be said for losing weight,” says Nicole Nichols, editor and fitness expert for SparkPeople.com. “Daily weigh-ins (or multiple weigh-ins per day) will only sap your motivation with a roller coaster of emotions and can cause you to freak out by temporary up-ticks in the scale (that have nothing to do with body mass or body fat),” she says. Instead, Nichols recommends stepping on the scale once a week—or even every two weeks—to better track your progress.


jess gainz5. Focus on GAINS- 
It’s so much more fun than a focus on weight loss. Focus on the weight you’re lifting, not the weight on the scale. Muscle tone = higher metabolism and a LEANER body!!!

 

6.  Plant a Carrot Halfway- Rewarding yourself for reaching your goals is a great idea, but some undertakings can take months or even years to achieve, so you risk knocking the wind out of your sails before you even get close. Instead of waiting until you’ve reached the big finish line to reward yourself, plan something really amazing once you’ve reached your halfway point (like a trip to that spa in the Bahamas), suggests Dr. Susan Bartell, a psychologist and motivational speaker. You’ll be less likely to throw in the towel when things get tough around that midpoint marker.

7. Journal your daily effort- There is no doubt that tracking your nutrition and fitness improves your chances of achieving your goals. But I recommend also keeping a diary in which you answer the following question each day: Did I exert every ounce of effort to achieving my goals today?If your answer is yes, great! If your answer is no, write down one thing you can do tomorrow to be better than you were today.

0c0705a64b7fe7e0cd9365c3fa2d615c8. Share. Share. Share- They say a picture is worth a thousand words, and these days it’s easier than ever to build a personal motivation gallery! Try tracking your progress by creating a weight loss diary via Facebook or Instagram (or another similar photo app). Daily photos (I recommend posing right after a great workout or during a healthy meal) can document the changes in your body that you may not otherwise notice—and that the scale won’t always show. Plus, you’ll definitely have a wide variety of before and after pictures to choose from when you’re ready to display your final results!

9. Get a Support Team-  The past 6 years have been mentally & physically challenging YET I continue to consistently workout and eat healthy. WHY? Because I have a strong team and support group that are doing it right along side of me. These ladies are there through all of my struggles, concerns, disappointments, successes, and victories.

This journey has been life changing and I know that I would not be able to do it alone and I have TONS of people all around the world sharing in this journey with me. Do you have a strong support system to make sure you succeed?? If not, it’s time you join us and become part of a powerful movement. In my groups, I focus on teaching women simple meal planning, short and effective workouts with modifications, support, motivation, prizes and FUN!! You can apply to be part of my next group here!

10. Repeat Daily- When you follow these 10 Tips to Stay Committed to your Health and Fitness Goals, your level of commitment for fitness and nutrition will skyrocket, giving you the best shot at achieving your goals and feeling ultimate satisfaction. Better yet, when these 10 tips become part of your daily ritual, not only will you achieve your goals, but get results that will last!

Need more help? Make sure to get signed up for my next Ladies Support Group HERE!!

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Blessings & Good Health!

 

~Jessica

 

 

 

 

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