iamincharge

Posts Tagged ‘motivation

I am no superwoman, and if you have superpowers please let the rest of us know where you found em’. They would probably help us avoid temptations, lazy days, and failures. Since, I have yet to acquire any power that I would consider “super” not to mention, “super human” I sometimes fall subject to couch-bound days, ice cream, and a lack of productivity.

I made it to day 29 of PUSH and feel pretty fantastic about that! Today I came up with a “mantra” to repeat to myself whenever I start to slip from my path to success. The mantra I chose is “stay in forward motion!” To me, this means continuing to take steps forward toward my goals, everyday. Did a coach or teammate ever say something that helped you stay strong when times got tough? Maybe a mentor of yours has a key phrase that represents them. What could you remind yourself in order to “stay the course?”

Tomorrow will be my last word-y post on this site. After that, I will be posting a link to my new site. The new site will be a little bit different. It will still hold some of the same elements as “iAMincharge,” but with a little bit lighter, more informal tone, and plenty of pictures! Get excited!

 

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When my alarm blares that dumb iphone harp noise almost every morning and almost always before 7:30am, I rarely welcome the electronic instrumental cacophony. Each Tuesday and Thursday it sounds at 4:52am, and all other days I usually set it with the intention to run around 7am. Funny thing is, the only time I hop up with intention is on Tuesday and Thursday–when I rise before the sun. On those days, I teach a Cardio Fusion class at 5:30am and know that I have people counting on me to give them their solid sweat for the day. The other 5 days it is always a gamble whether or not I will actually get up at the time I planned. Similar thing with these blog posts–I told you all I will finish and blog about these 30 days; so, I am. Build a fortress of accountability and you will succeed in your goals.

1. Get a success buddy. You have a goal? I bet you know someone with a goal. Propose to them the idea of keeping one another accountable. Maybe you would like to start a blog and your friend would like to build an online business? Starbucks has wifi; have a working coffee date. You want to lose ten pounds and your boyfriend wants a six-pack? Do your cardio together. Log your workouts and food on myfitnesspal. Ok, those are totally both examples from my life; my creative example-generating skills are clearly off today. Whatever your goal is, find a goal-oriented friend and take on to-do’s together!

2. Keep a written record steps along the way. Food journals, to-do lists, measurement recordings, and success diaries are all perfect for tracking how you’re doing and identifying where to go next.

3. Make a public proclamation. HELLO INTERNET! I AM TELLING YOU NOW THAT BY THIS TIME NEXT YEAR I WILL HAVE A SICK-NASTY (THAT MEANS COOL) FITNESS AND HEALTH WEBSITE WITH 500 SUBSCRIBERS AND WILL WEIGH UNDER 140 LBS! Something like that, or something less obnoxious will do. Don’t keep your goals a secret. Because then your successes are a secret; and secrets are no fun unless they involve birthday presents or parties.

4. Make a contract. This, to me, seems only necessary if you REALLY need a push. If so, write your goal, when you plan to achieve it, a reward for when you achieve it, and a consequence for the slight chance you don’t.

5. Join a like-minded group. Feeling less than fit? Join a group fitness class. I’ll skip the preaching about benefits of group x because you probably know that this will turn into a 1000-worder if I’m not careful. Need to boost that GPA? Find or form study groups, and actually study. It is so empowering to be surrounded by people who share your goals, passions, and desires (this is the main reason I love endurance sport events; not because I am ultra-competitive, but because I love the positive fit-minded atmosphere).

6. Use social media. I just used my blog to tell you that I WILL achieve my goals, and I use it to update you on my progress. When I am done writing this, it will go straight to Facebook and Twitter. Share your goal-related thoughts on the same forums where everyone else shares their last meal and current geographic whereabouts. I care more about you getting an ‘A’ on a paper or making it to the gym than I do that some girl I graduated with not enjoying her shift at 7-11. Delight me with positive posts, pretty please.

Follow these steps and make things happen!

I am making things happen, by the way. In the next week, my site will no longer be iAMincharge.wordpress.com. I officially purchased a domain and will be claiming my own space on the internet. Stay tuned.

Is it wrong that I am kind of sad that it is day 25 already? I don’t want it to be over! I could just be emotional because my music didn’t work in class this morning and I came home to a dog freaking out because of the much-needed thunderstorm. Why can’t thunderstorms relax small white dogs like they do the majority of humans?

My post today will reflect a different interpretation of day 25 than Chalene intended, as it is mostly about having your spouse on your side through goal setting and life changes. Since I have no spouse, I obviously won’t be telling you my opinion on how to deal with them (not to mention that most 19 year olds don’t really have an opinion on how to deal with spouses, regardless). I will rather, cover appreciating yourself and others on a daily basis.

I just talked about keeping fit friends; so if you have them, appreciate them. As you make healthy lifestyle changes you are displaying appreciation for your body and life. The people who support those changes should also be appreciated. Make “friend dates;” call them just to say “hey;” connect with good people you may not have talked to in a while. For those people you see almost daily, surprise them with tangible expressions of gratitude on occasion. Leave notes; show up to meet them with coffee help them out without being asked. They will notice and you will feel amazing for making their day. When it comes to family and partners or people you live with, it often helps with reaching goals if you’re on the same page. A common life priority list is ideal. Take time to discuss your priorities with those you live with to avoid conflict and gain support.

Luckily, I keep basically nothing to myself so those close to me are clearly aware of my priorities. That makes it so much easier to remain true to myself. Stay honest with others; stay honest with yourself.

If you haven’t seen my posts from the past couple of days, check em’ out. We’re talking fit bods and prizes here, people.

I always forget to write my yearly goals on Friday! So here they are a few days late:

  1. Weigh in 130lb range
  2. Get 500 subscribers to blog
  3. Earn money with blog
  4. Become Beachbody coach
  5. 3.5 GPA
  6. Write for IDS
  7. $3000 in savings, $3000 in checking
  8. Take social spring break
  9. Hold house position
  10. Have something published

So there’s that, and here’s this…a cool tid bit from one of my fave health newsletters:

Natural Ways to Curb Appetite.

Have a fabulous evening!

Day 22 will be pretty quick since I am currently enjoying carrots and hummus lakeside in downtown Chicago–distracted from life and couldn’t be happier.

A day away from everything is nice. Sometimes when you get too wrapped up in the ins and outs of productivity you become counter productive (cue the endless Dexter episodes and a pint of fro-yo. I often distract myself with food when I am overwhelmed.

Do you turn to food when you feel a certain way other than hungry? My “false hungries” are boredom, stress, and exhaustion. Today is all about random eating, what causes it, and how to prevent it.

First, ID your random eating triggers; mine are disclosed above. Then, figure out what feeling it is you desire in opposition to the one pushing you toward the Skittles and doughnuts (Jeremy, my boyfriend and first fitness buddy picked those “red zone” foods; I usually gravitate towards ice cream or anything dipped peanut butter). When I am bored I want to be busy; when I’m stressed I want to be a productive powerhouse; when I’m tired I want to feel energized. Finally, nail down a solution to ridding yourself of toxic feelings without turning to the pantry. Because, face it, few of us rummage through the produce door for yummies to quell our emotions.

Here’s a list of my personal solutions for:

Boredom- check off to-do list, get ahead on choreography for classes/schoolwork/etc., call a friend, go through old email newsletters

Stress: take a step back with a bit of outdoor activity, yoga, meditation, create a timeline to be as efficient as possible

Exhaustion: energizing yoga, low-cal coffee drink, rest

Come up with some of your own solutions and put an end to the false hungries. Please, please, please see me tomorrow, as I will posting a challenge that involves PRIZES!

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Today is going to be a confessional of my sometimes violent internal battle with the dieting vs. having a diet concept.

First of all, I know, or at least seem to have a pretty accurate grasp on what is healthy and the some of the latest research on nutrition and fitness related topics. For a long time, I battled what I knew to be correct. I wanted to be 1 in a 1000 that could eat like a madwoman and stay trim. I’m not. I am the same as everyone else; my body hoards sugar in visible places just like the next guy’s and no amount of running is going to undo the consumption of a left over, chocolate, gluten-free pancake topped with a cup of fro-yo, four gluten-free graham crackers dipped in Nutella, 3 servings of rice chips, and a serving of sweet potato fries. That is what I consumed today when I got home from instructing swim lessons; I was tired from having gone to bed at midnight and waking up at 4:50 and hungrier than sin because my 150-calorie Shakeology didn’t exactly hold me for the nearly 8 hours (during which I taught a 45-minute Cardio Fusion class and did my own Insanity workout) between when I woke up and when it was time for lunch. So, you can infer that the cleanse I mentioned yesterday didn’t go so well. It would work more effectively for someone with normal workout habits (i.e. 1 hr a day), I presume; I will keep it in mind for finals week during fall semester since meal prep is a cinch and I won’t have time for more than an hour of exercise a day.

Second of all, quick fixes aren’t the answer. I have read and tried plenty of tricky, gimmicky plans for weight loss and honestly, they just lead to misinformation, fallout, and frustration. For the first time in years, I have come to terms with the idea of putting a valiant effort into attaining the body I desire. I track calories and I exercise with intensity. On top of that, keeping a mostly vegan and completely gluten-free diet helps me function at my best. I find that telling myself that I WANT to eat healthfully keeps me from caving to most cravings (or temptations from friends). Of course, during any journey in life, not just a health and fitness journey, there are going to be assiting road signs to your destination and there are going to be road blocks. In my opinion, the pizza and brownie the other night weren’t a road block for me; today, on the other hand, has been. But what can I expect? I just had 18 great, productive, amazingly healthful days in a row. Next time I will shoot for 28 days in a row! Improvement is the only way.

My 5 tips for having a diet (and how I could take my own advice):

  • Read up- know what is healthy and what isn’t. That will help you to decide what foods to include on a daily basis and which to include less frequently. I am actually pretty good, maybe nerdy-good at this one.
  • Know your numbers- do you work out a minimal, moderate, or maximal amount? Do you need a miniscule or monstrous amount of food? Awareness of the calories you burn and consume is important for keeping a balanced diet. This is where I went wrong the past few days. Since committing to the use of Myfitnesspal.com I am almost always able to maintain energy while creating a caloric deficit; but yesterday, I began the Shakeology cleanse and even added two unapproved servings of fruit to the plan and it just wasn’t enough to keep my energy going through several hours of intense physical activity and even lead me to overeat.
  • Pick some principles- What rules do you want to live by in your diet life? I choose not to eat meat. I choose to keep dairy at but a few servings per week. I don’t drink pop and I steer pretty clear of fried foods. Maybe you want to cut out red meat, or sweets 6 days a week. Rules help give us structure. Abide by a few.
  • Listen to your body- Often cravings or digestive discomforts are signaling to us something about what we are or are not eating. Do a quick Google search the next time you notice an intense desire for a certain food or an out of the ordinary tummy issue and explore the option of food being the root cause. Adjust your diet accordingly.
  • Accept diet differences This goes beyond diet and extends to other facets of life; we all share this world an should make it a point to get along regardless of our personal preferences. Though I am a vegetarian (nearly vegan), I cringe when I hear people get all preachy at the sight of a steak. Of course, I will explain my diet decisions if someone asks about them but I am not going to whip out every fact I’ve retained about energy expenditure, saturated fat, and animal abuse to try to “convert” them. I push my diet on family and dearest friends occasionally (since my parents still love steak, my sisters still frequent taco bell and my boyfriend still loves doughnuts, I’d say a lot of it is frivolous pushing; though, my best friend is vegetarian now and my boyfriend did devour tempeh fajitas yesterday), but for the most part I live by the idea that I am trying my best to do what makes me feel happy and healthy and I just want others to do the same.

Today I got into the nitty-gritty details of to-do list creation. There are now 3 lists on my phone in Awesomenote: I WILL do today, to-do this week, and yearly goals. Chalene recommends a monthy to-do list as well but I feel like it creates a blurred line between long and short-term goals that I don’t care to mess with.

Everything I need to remember and accomplish THAT DAY goes on my I WILL do today list. Some things on my list for today include studying two chapters from my ACE textbook (my certification test is Tuesday!), Insanity workout, practice Turbo choreography for Monday’s class, and research some popular blogs on Technorati. I include tasks pertaining to both my PUSH and H&F goals. My list is usually a little shorter on weekend days, but still never totally blank.

Enjoy your Saturday! I shall return tomorrow.


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