Weekly Motivation: Kick discouragement in the face

As Jenni and I start our new chapter in our fitness journey as Coaches for FXB, I thought it would be a good idea to share some thoughts about how to stick to your workout plan, how to stay committed, and how to not get discouraged.

Let's face it, when you are the new kid on the block it can be intimidating and scary.  Whether you are starting a new job, new school, moving to a new city, joining a club, or starting a fitness routine for the first (or 10th time like me), it can be very overwhelming.  I have a pretty bad case of social anxiety, and if it wasn't for FXB getting me out of my comfort zone, I would still be a hermit inside my home, overweight, and sad. 

Starting a new fitness program is hard.  Our bodies aren't used to the physical activity we are about to put it though, and we aren't used to using food as fuel not for pleasure.  We shock our systems by cutting out caffeine, sugar, and processed foods.  Then tell our bodies to endure a physically demanding workout, and expect to feel good afterward.  No it sucks.  Our bodies are trying to expell and flush out the toxins we have been feeding ourselves for a long period of time.  Muscles we didn't even know existed hurt, fat starts crying, our heads are pounding due to "caffeine withdrawals", we are cranky, and get irriated more easily. I have been there.  I have gone though all of this many times.  Our natural reaction when things get hard is to?  You guessed it, QUIT. We quit and go back to our old familiar lifestyle.  Why do we do this?  You guessed right again...because it's EASY.  It is so easy to stop prepping up healthy meal choices and grab all of your meals at convient fast food places.  It's easy to choose to lay on the couch and binge watch all of Sons of Anarchy, while digging into the pint(s) of Ben and Jerry's.  It's easy to get out of a long day of work on a Friday and decide to skip the gym and hit the pool party instead.  It's easy to go and have a drink or two or five with your friends.  It's easy to make excueses.  Where did easy get you though.  Easy got you to that unhappy, unhealthy place where you stare into that mirror and don't like who you see. Easy got you to the place where you put yourself down daily and say horrible things to yourself.

#1: Find your support team.  It is so much easier to stick to it when you have support from like minded people.

I think by now if you have read some of my other entries, you will know that the number one reason why I have stuck to it is because I have found an amazing support system.  My Farrell's Family. If it weren't each one of them making me accountable, keeping me motivated, and sharing my journey, I wouldn't have stuck to it.

 #2: Do something you really enjoy doing

Again I have said this before. Do something you love and are passionate about.  Do you like running, hiking, biking, weight lifting, zumba, swimming, tennis, soccer, kickboxing? Find some kind of physical activity you like to do.  When you are having fun, you won't want to quit.

#3: Kick Discouragement in the face

We all transform at our own pace.  We all catch on to new things differntly.  Sometimes it's harder for us to get into a routine than others.  Do not get discouraged, remember why you started this.  Use your support team to revive your spirtits.


 #4: Remove  I CAN'T from your vocabulary

Try...You will never know what you can do unless you try.  Will it be scary? Will it be hard? Will it be uncomfortable?  Yes it proabably will, but try.  You can do more than you think you can.







#5: Set Goal that you will be able to achieve in the time given.

Make smaller goals that you can accomplish.  Example: I will drink 80 ounces of water each day, I will log all of my food for the week, I will lose 5 lbs. in 2 months. Once you reach that goal reward yourself.  NOT WITH FOOD, you are not a dog (unless they are Quest Bars.  Alwasys reward yourself with Quest bars they are amazing).  Reward yourself with a different kind of treat: get your nails done, hair done, shop for a new outfit, get your car professionally cleaned, get tickets to a concert....what ever it is make memories with it!  That way you can remember 'Hey I hit my goal and because of it I was able to...' Goals and rewards always help push me to keep going.

Let me be that little voice that tells you to push yourself out of that confort zone.  Keep going, and don't give up when it starts to get hard.  You can do anything you put your mind to.  When you start to get discouraged and start to feel the excuses start to fester into your brain, STOP!  Think about why you are saying you "Can't do something". Are you really, truly, physically unable to keep your commitment to yourself to be healthier? Or is it the easy way out again? YOU CAN... Believe you can do it and you will surprise yourself.  Wake up determined and go to bed saying "It might not have been a perfect day, but I tried my hardest." In the end you will be thankful you never gave up.

Keep Inspiring,
 ~Shauna~

Shauna's Thoughts: A guide to a Summer BBQ

 

Would you believe that it is already July?  Summer will be gone before we know it.  Not only is
Independence day quickly approaching, it is on a Saturday of all days.  I don't know about you but Saturday's I usually reserve for my cheat meal day. Yes it sometimes turns into an entire day, but I have goals you see, and I can't just keep taking cheat days. It is a delicate balance of life that I am trying to achieve.  I feel as thought every weekend since May has been loaded with events, family get together, catching up with friends, carnivals, parades, BBQ's and birthdays.  Have I maintained a steady results with my progress so far? Yes. Could I have achieved more if I would have tightened up the reigns a bit? Yes. So you see, I have to go into this Saturday with a plan of attack in order for me to stay on track.  I have created a list of tips for myself to help me make good choices for the 4th, while still being able to enjoy the festivities and company of friends and family.

 

Before I get to my list, I have a few things I really wanted to share!  First I want to officially announce that Jenni and I were asked to be Coaches for the Summer Session at our Farrell's location!  I will be coaching 4:30, and Jenni will be coaching 5:30.  Jenni and I are so excited to start, we have already started planning challenges, and trying to incorporate challenges between our class times!  I am personally  honored and blessed to be given the opportunity to lead a new group of 10 weekers.  Again, I have to thank my husband for pushing me into this journey.  I have been able to turn myself into a butterfly, not only physically, but mentally as well.  If it weren't for that push I wouldn't have found something I am truly passionate about.  Now I get to further my journey at FXB and spread my enthusiasm, passion, and help someone else grow into a butterfly! So get ready 4:30 we have big things  planned for the Summer Session.

The Second thing I wanted to share was my progress pictures thus far.  

I cannot wait to see what the next 10 weeks brings.  

 

 

 Here are 5 tips I am going to use this 4th of July weekend to help me stay on track.

 

1) Exercise:  I am going to get my fitness on in the morning to start my day off right.  Do at least 30 - 45 min of Cardio to get that body off to a good start.  Even if its just talking  a walk around the neighborhood, do something!  Get up and get that body moving!

 

 

2) Hydration: Water, water, water... drink up buttercups.  If you plan to have a few alcoholic beverages later on in the day, you will want to add some extra ounces of water to your daily intake.

3) Food: The hardest thing for me to do on the weekends is log my food.  Have a plan for the day and log it out. That way you will know where you might be able to spare a few carbs/proteins here and there to incorporate your special holiday meal.

 

4) Portion Size:  I love BBQ's because there are always tons of different foods that I don't eat very often.  My first instinct is to load my plate up with as much as I can.  Think SMALLER PORTIONS!  By getting smaller portions of all the goodies, you will be able to try more of them without feeling bloated and guilty for overindulging.  

 

 
 
 
 
 

 

5) Alcohol:  Know what you are drinking.  There are so many hidden calories, carbs, and sugars in those yummy delicious alcoholic beverages. This is why planning ahead and logging your food will help determine a good option for your day. Another good tip is to drink water between your alcoholic beverage choice.  It will help you stay hydrated, keep you full, and slow the drinking down! 

I hope everyone has a wonderful 4th of July weekend! Make memories, share stories, have fun, fuel your bodies, and be safe.  Leave a comment and share some tips that you do to keep yourself on track during a holiday get together, I would love more ideas. 

 

Keep Inspiring ~Shauna~