How To Find Motivation When There Is No Finish Line

grumpy cat motivation

Eyes on the prize.

You wanted the extra TWO days of vacation more than you wanted the double fudge brownie. You needed to win the office Biggest Loser challenge more than you needed to go to happy hour with the girls. You baked extra chicken breasts on the weekend, walked on the treadmill while you caught up on Scandal and said no to your husband’s offer for dinner out on Valentine’s Day because SOMEONE (grrr) decided the office weigh-in should be February 15.

You persevered and you did it! You won!

With that extra time banked for a much need family camping trip this summer, you breathe a sigh of relief and enjoy a salted caramel truffle from the heart shaped box your husband surprised you with. (He’s not very good at following instructions.)

Tuesday arrives and you drive right past the gym on the way home. You know you should keep up with your routine but you need to catch up on the laundry. When you get home the last of the chicken is gone, everyone is hungry and no one wants to cook. How about pizza?

The slippery post challenge slop has begun…

The thrill of a big goal is often a POWERFUL motivator but even the most determined competitor takes time off. How do you stay true to your healthy habits when the pressure is off and there isn’t a prize on the line?

Motivation is overrated. It’s all about staying COMMITTED.

That’s the real secret to a healthy and happy fit life.  Challenges, competitions and races can be a part of what keeps you committed as long as you go about it with three very important things in mind.

Connect to your big picture goal.

Whatever kind of competition you choose to participate in you have to connect it with something that lasts longer than 30 days (or however long the program lasts). Take a step back and figure out what the ultimate goal is. Create your Fitness Vision – a picture of your ideal self in five years. Paint a vivid picture of your life, what you’re doing and how you feel. Then make it concrete by writing it down, creating a vision board or drawing a picture.  Use your fitness vision as a guide to create healthier habits that you can sustain as well as help you hit the mark for the short-term goals you’ve set. If you see yourself running a marathon you need to make sure your training plan not only builds your base but also helps keep you running injury free long term.  Starving yourself to win a pot of money in a four-week weight loss challenge won’t help you keep muscle you might want to hike the Inca Trail.

It’s not always about winning.

 Entering a contest or challenge doesn’t always have to be about the big prize. It can be about getting inspired by a group of other women pursuing a common goal. If new workouts and meal plans or coaching support is being provided take it and learn all you can! Use these tools to examine what you’ve been doing and figure out what “healthy habits” might actually be holding you back.  For example, fruit is great but you can overeat anything.  A new plan might make you shift to more vegetables with less fruit. It’s a simple and sustainable change but one that can reap positive benefits on your physique and health numbers.

Don’t swing to far one way or the other.

If you are super competitive and the WIN is what gets you going, be careful not to set yourself up for future failure by going to the extreme. The boomerang effect is a powerful one. You may want to skip the wine after dinner a few weeks before the big finale but cutting out EVERYTHING that makes you happy will only make you crave it more. Pick one thing you love and have a bit of it without guilt. You can find many ways to get your chocolate/salt/pasta craving without going overboard. I love a good protein mug cake to get my chocolate fix without a sugar crash and burn. However, that doesn’t mean I won’t occasionally have piece of dark chocolate with my tea too. I don’t have it every night but I also have never made it completely off limits, even when I am trying to lean out for a photo shoot.

If these tips aren’t enough to help you stay committed, maybe you need a full time coach. Better yet, maybe you need the tools to help you become your own coach. I invite you to take a look at my new book, Motivation Is Made Not Found, to find more tips like these to help you make your own motivation whenever you need it. It’s a collection of my best essays on motivation and a blue print to help create your motivation daily and stay committed. It’s on sale till February 29 so don’t wait till the next office wellness challenge to check it out!

If you are ready for the next competition or challenge, I am pretty sure Michelle has an idea or two. ;)

MotivationIsMade720

 

About Pamela:

Pamela and I met at Idea World many moons ago and connected view our shared introvert habits. She has been a blessing and joy to my life, adding value every time we speak. She keeps a wonderful blog: www.thrivepersonalfitness.com filled with up to the minute tips about real health and fitness. She has a passion to help other women realize their true potential and love their bodies by harnessing the power of fitness and nutrition.

You can find Pamela on Twitter, Facebook, Instagram, Pinterest  and  YouTube

 

 

 

 

Snacky Things

How often do you snack?

It’s a serious question. Most of us snack more than we like to admit really, but in a culture where food is abundant, snacks are in full demand.

If you’re looking to shed some body fat or tighten up your muscle tone, snacking can be detrimental to your goals. Well, let me re-phrase: WHAT you snack on could be detrimental to your goals.

apple

So, what are we supposed to eat? Celery sticks in between every meal? No. I am a realist when it comes to snacking. Here are a few tried and true snacks for anybody with any kind of schedule.

  • An apple with 2 TBSP natural peanut butter
  • Cucumber, baby carrots, and celery with 1/4 cup hummus
  • Medium iced latte made with low-fat milk
  • Peppermint Patty Shakeology (I’m OBSESSED with this recipe right now! 1 scoop chocolate shako, 8 oz almond milk, tiny splash of peppermint extract, ice to taste)
  • P90X protein bars (use sparingly, but they are GREAT to keep in your purse/bag)
  • 1/2 cup Greek yogurt with a handful of berries
  • 1 banana and a handful of almonds or walnuts
  • small serving (inner line of your palm) no-salt-added trail mix
  • cup of green tea and 1/2 whole grain sandwich or wrap
  • Quest bar

Keep in mind that real food should always be the focus, but whipping up a shake or putting together a snack isn’t always an option in the car :)

Make sure your portions stay small and your body keeps moving and you’ll be there in NO time!

Peace, love, snacks and lunges!

Michelle

Youth Athletes: Sports Nutrition and Training

Happy Monday!

I’m getting back into the swing of things since the Summer is winding down (sad, but so true). Today, I’m going to start off August with info on Youth Athletes. Your kid (if you have contact with ANY young athletes, this will help you!) can benefit greatly from proper knowledge on training and nutrition as the sports seasons start to come into full swing. Some youth prefer seasonal sports such as football and basketball, while others can play soccer or baseball seemingly year round. If you know youth (I’ll be working mainly with ages 8-17 here) then the knowledge you will gain during this month will prove priceless in keeping them on top of their game and injury free. Let’s get started!

Parents and Caregivers:It’s NOT about you…

Harsh start, I know. Here’s the real deal though: your kids chosen sport has nothing to do with you. If they chose baseball because it was your idea and your hopes are hung on them going farther than you did and reliving your glory days….it will end badly. Usually resulting in pushing too far which can ultimately lead to life long injury. Our jobs as parents and caregivers are to encourage them and help them along their own path…not relive our own.

Nutrition is PARAMOUNT during the training season.

Developing solid nutritional habits is the most important step you can take during training. They can run faster than anybody on the planet, but poor nutrition will outrun even the fastest kid. This can be difficult to understand as most people equate nutrition with weight. Nutrition is way bigger than weight, it’s about preventing injury and creating an environment in which the body can fully thrive. For example: a water loss of 10% (this is before the thirsty feeling kicks in) can cause delayed reaction times and dizziness. This means that if your athlete starts the game slightly dehydrated they have a higher chance of injury due to overcompensation. Too few carbs in the diet can lead to the body pulling from muscle during a training session or game. When the body begins to eat its own muscle, we experience painful cramps that can slow us completely. The body hits survival mode and your kids could be the one hitting the grass in severe pain. Poor refueling after training or games will result in muscle loss and encourage more catabolic behaviour within the body. The result? Your athlete will slowly begin to think that they aren’t “meant” for the sport…refuel properly and they have the best chance for keeping the muscle their body is trying to establish and raising the bar on the game itself. All because you rock as a parent :)

Consider hiring a professional.

PROFESSIONAL is the key term here. Interview the person that may be working with your athlete. Don’t assume they are qualified just because they work at a gym or for a sports facility. I know a lot of completely unqualified people who work in those arenas. It’s a simple question: are you certified to work with youth athletes? Follow up to a yes: May I see that certification? Aside from that, feel free to ask for records of CPR certification, insurance and any other specialties. I believe in making it a point to ensure you are hiring somebody who knows what they are doing, especially when it comes to your kids.

Educate your athlete.

The number one thing I have learned in working with young athletes is that mom and dad can’t just fall back on the Nike slogan JUST DO IT. Kids are ripe for planting knowledge. Explain to them WHY they need to drink their water. Explain the benefits of potassium and sodium in the diet. Explain why that double meat fast “food” burger isn’t nearly good enough to refuel after training. Size your response to questions based on your athletes age. My kids started learning about nutrition very young and now, they get it. They understand why they need to pay attention to their bodies and they dig the fact that we don’t do fast “food”. Why? Because it’s NOT food! It’s processed junk and the body would rather not use it to fuel muscle, so it gets stored. We have burgers…but they’re the really good ones :)

Every week I’ll bring you a recipe for pre-training/pre-game. This week:

Protein and Carb Pancakes

Both of my young athletes (and myself!) LOVE these things. They are the proper ratio of proteins to carbs (60/30) with just a tiny bit of fat (10) since you don’t want to train or play on a fatty stomach. Serve these 30-60 minutes prior to training/gaming and your athlete will be ahead of the pack already.

Ingredients:

2 whole eggs + 4 egg whites

1/2 cup quick cooking oats

2 tablespoons unbleached all-purpose flour (you can use gluten-free if needed)

cinnamon, ginger, nutmeg, etc for spice

OPTIONAL: 1 scoop whey protein, flavor of choice (I only recommend if your athlete is over 10 years old and pretty active)

milk of choice until consistency meets how your kids digs their pancakes (my kids like them pretty thick)

Mix together and cook in pan or on griddle until slightly golden brown.

Top with fruit (bananas rock!), natural honey or natural maple syrup.

The natural sugars will help with energy, but don’t overdo as too much sugar can upset the GI tract during vigorous activity.

 

 

Come back all month for more on keeping your athlete on the top of their game!

Michelle

The Bikini Body Equation

OK, I have to admit that I am no mathlete….however, my parents were totally right when they told me I would use math every day.

Don’t let the title fool you, you don’t have to be set on wearing a bikini to feel better all over. What I really want to talk to you about is a feel good formula that is often overlooked today.

The 80/20 Rule

It’s actually pretty basic. For 80% of your time, try to keep 80% of your foods as close to nature as can be. Eat real food people! Don’t give me that bull about it not being convenient. Really, peeling a banana is a huge inconvenience? Perhaps washing that apple just takes too much energy….yeah right. Eating healthy is easy and affordable, so long as you stick to the basics.

Produce:

Pick the cheap stuff! When produce is in season, it will be marked cheaper at your local market. Ears of corn 10 for $1? SCORE! Grab them up and roast, grill or even microwave them. During the warmer months, citrus fruits and lighter veggies are all in season. Pick mindfully and enjoy abundantly.

Stock up on frozen veggies. Vegetables are usually picked at the peak of freshness and then flash frozen so they do retain nutrients. If the produce aisle is looking ragged or they don’t have what you need, consider stocking up on frozen ones instead. Bonus: if you always have some veggies in the freezer, you can always have veggies on hand.

Grains:

Keep them whole and close to nature. For abounding energy and overall health, plus the addition of a flatter belly, try ditching bread 80% of the time. The whole yeast/gluten/sugar combo (even in whole grains) can wreak havoc on the digestive system, therefore affecting the metabolism. When choosing grains, head for quinoa, brown rice, oats, bran, millet, barley, etc. These are utilized more readily and assimilated for energy easier in their closer to nature states.

Proteins:

Keep them lean and try to have them later in the day. Fish is an excellent source of protein for overall health and you can consume it several times per week. I eat fish almost every day from a variety of sources, as variety is key to a healthy diet. Turkey, chicken and lean red meat and game are also good sources of animal protein. Plant protein can also be consumed in tofu, tempeh, hemp, brown rice, etc. Know what works best for your body and vary it up.

Fats:

I actually eat lots of healthy fats. I mean, if eating an entire avocado a day is wrong, then I don’t want to be right! Stick to healthy, close to nature fats such as avocados, coconut oil, olive oil, grape seed oil, pumpkin seeds, almonds, walnuts, natural nut butters (especially almond), etc. These help to keep skin hydrated and supple, just remember that portions should be smaller.

The final key to being ready to strut in your bikini (or shorts, jeans, dress or suit)….

Confidence:

I encourage this 100% of the time. The people who make an entrance, make an impression and ultimately make an impact have confidence, not perfection. None of us have a perfect body or skin. Even super models (as blessed as they are) do get air brushed. Considering the fact that we don’t walk around with portable airbrushing machines, let go of your insecurities and hold your head high. The number one way to do this is to stop comparing yourself to others. The second way to this is to stop judging others. When a judgemental thought about someone else pops into your head, send it packing! When we judge others, we tend to feel judged as well.

Here are my top tips to boosting my own confidence. Hey, I speak in public for a living and spend loads of time in spandex :) Steal what works for you!

  1. Try on EVERYTHING! I actually still shop for clothes in person, not online. Even the same company can make jeans that fit totally different. Don’t tie yourself to one size, think more of fit.
  2. Throw away the scale. I’m tired of this fight….let it go, you’ll feel better once the withdrawal lets up.
  3. Adopt a personal mantra. Mine is a powerful Bible verse: “She is clothed with strength and dignity; she can laugh at the days to come.” Proverbs 31:25
  4. Workout to feel good and increase, not decrease, energy.
  5. Eat foods that nourish your body and your body will return the favor….just give it time :)

Hopefully these few tips will help you on your road to health and wellness. Beware of quick fix detours and remember to never give up!

Michelle

 

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Drop 10 with a Friend Challenge!!!!!

Hey fit fans!

September 1st I’ll be launching a challenge to lose either the first, last, or in-between 10 pounds. Now, you know I’m not a huge scale fan so you’re not required to share your weight or even weigh in, but I promise you will feel and see a difference in just 8 weeks. So, that means you’ll be a newer you before the holidays! How awesome is that? Interested? Here’s what you get:

  1. TOTALLY FREE CHALLENGE!!! The only expense you’ll pay is for your food, and I promise you can find it all at the local store. We’ll be eating simple :)
  2. Accountability. You’ll get weekly (sometimes more) emails from me PLUS I’m encouraging everybody to sign up with a buddy. No worries if you have to go it alone. Should you lack a buddy, one will be provided for you :)
  3. Weekly grocery shopping lists.
  4. Weekly meal ideas (you are NOT bound to this plan! but it works better should you choose to use it).
  5. Loads of health, nutrition and fitness information at your fingertips.
  6. Weekly workout.
  7. Home DVD recommendations (you may find you own most of these already!).
  8. Tips to look your best, always!

So, if you’re game to change then all you have to do to sign up is email michelle@michellecfitness.com

Simple. Forward this link to your friends and get a whole group together. Post it on Facebook and start a challenge of your own. Get your office involved.

There are no gimmicks, no outlandish exercises or meal plans, just what works. Period. Simplicity and consistency make for results, and that’s precisely what you get.

No challenge is complete without a prize right?

At the end of 8 weeks, participants will send in a written article of their experience. This will include things like a change in energy, clothing size, mood, etc. Weight can be recorded if you like. I’ll post these entries and get the public to determine the most inspiring winner. You don’t have to be a writer! People are inspired by stories :)

The winner will get a 3 disc workout series on DVD. You will be using these workouts throughout your challenge, but the page will be shut down once the challenge is over so the winner gets all the workouts PLUS a guide to help you sequence your workouts. The winner will also receive a recipe booklet emailed to you with recipe ideas for breakfast, lunch, dinner and snacks.

There are NO losers in this crowd and this challenge is OPEN to ALL. It doesn’t matter your starting place or your fitness level, I want you to learn that fitness and health can be fun. What better way to do that than with a buddy? So, get to posting and let’s challenge each other!

Oh, and I promise these workouts won’t take up your whole day! It’s my belief that if you work out efficiently you can gain results in as little as 20-30 minutes a day. Nutrition is the number 1 focus and the workouts will complement it all. Let’s get excited!!!!!

I look forward to seeing you soon,

Michelle

ALL entries must be received by August 31st. michelle@michellecfitness.com