This guide is written for winter but in truth it’s how to stay motivated all the time, the principles in this are principles, they aren’t quick tips that give you instant relief. These are like healing the illness rather than just keep taking paracetamol.
I know exactly how you feel at this time of the year, you feel tired, you feel burnt out, you feel like your stalling in the gym, you just want to go home be in the warm and unwind from another long week at work.
The truth is although these might be all true, you feel like this year-round, however you used to have something to look forward to, you had a holiday, you had events, weddings, nights out! All these things keep you motivated and excited and at the risk of sounding sad, you now have nothing.
GOOD NEWS THOUGH! Too fix this one little issue all you have to is find something to aim for, as it’s so cold and the cold wind is hard on your skin, why don’t you book yourself in for a spa day, get a facial, massage, get a new bikini, they will be in a clearance section so get a good one in the sale!
Another problem with motivation is people want to focus on the biggest wins, because of female magazines and internet wonder transformation, the expectation is losing 10kg in 4 weeks, which for most women, just won’t happen, so instead of waiting for the biggest wins focus on the small wins, you lost 0.5kg this week? Well done, you’re losing! You did more weight on squats this week? Well done! You stuck to your diet and was consistent last week? Well done!
Focus on the small wins, anything you can do to progress and any level of progression is progression so be happy!
The last one to keep you motivated is to do 2 things! Either just accept that at this time you aren’t motivated but it’s something you have to do so keep going, keep turning up and wait for the motivation to come back or take a week off, a week off your diet and week off training, this one is tricky as you need to make sure you come back, so you need to know yourself when picking this last one, if you do take a week off and after the week the motivation might not be come back in that week, if it doesn’t, then it doesn’t matter get back to it and carry on, DO NOT take a 2nd week off otherwise you just won’t come back, take 1 week and then that’s it back to it, if you do take the week off and you feel motivated to go back then quality! Use that to get a bigger win when you go back to make sure that motivation doesn’t go again.
I really hope this helps, like always if you need me to help you find a way to apply this then get in touch, email me and I’ll help!
Healthy and Happy regards!
Sometimes you have to do something you don’t to want to do and be hungry, unfortunately lose weight most likely means some level of hunger.
However you can minimise the hunger by eating specific foods, quantities and other techniques.
First we can go over to hunger and techniques of how to control it when you do get hungry.
So when those hunger pains comes on, you can control it by first drinking water. I don’t mean a sip, I mean half a glass to a full glass of water, a lot of the hunger feelings are actually just first, think about when you last drank some water, if it was more than 1 hour ago definitely have a drink, if it was less than 30 minutes then maybe it is actually hunger, which we’ll go over later.
Another thing to do when you get hungry is Nap! It sounds strange and you might not be able to do it however, research has shown that a lack of sleep can lead to 2 things! Firstly you’re more liking to pick ‘comfort’ foods, I.e chocolate, cookies, high calorie, poor food quality food, and secondly, your hormones ‘ghrelin’ and ‘leptin’ (appetite hormones) don’t balance each other out, so you’re more likely to still be hungry after a meal and not be able to be full or feel full. So if you had a really crap sleep the night before try and nap, try and catch up and it might help you with the deficit, it will also make you more productive.
The third and last suggestion is to eat, however and it’s a big however, you can only eat very low calorie, high fibre fruit/veg, things like, celery sticks, apple, strawberries, if you make room in your calories for higher calorie fruit and veg that would be better do you can have a fruit salad or something like that but if you haven’t, stick to celery!
Actually I’ll sneak another quick point, hey don’t say I don’t give you value!
The last one is walking! Go for a walk, get some fresh air, do something, sometimes you get hungry through boredom, it isn’t true hunger, it’s just ‘I’m bored, I want some food’ this happens all the time at the weekend for most people. There’s only so much Netflix you can handle.
Alright, now we have gone over what to do when hunger strikes now we can learn how to minimise getting it in a first place.
The first thing to do is plan your food for the day, plan breakfasts, plan sacks, plan meals everything, that way when you can eat when you know when you get hungry, I don’t get the 3/4pm hunger, but I know a lot of people do so you would put a snack there. Learn your food habits and use the habits that’s already there, changing a habit is easy compared to creating a new habit, so if you get up the photocopier, the stock cupboard,the meeting room where ever, you put a habit on top of that, so you get a glass of water before the meeting, you get the lift 2 floors below and walk up the stairs to the meeting room. Whatever you can do to add a healthy habit on top of a existing habit do, it’s called habit stacking and it’s an incredible tool.
The second thing you can do is eat high volumes of food, things like soup, you can eat a highly flavoured soup and 3 litres worth and still keep it under 100 calories.
Soups with slow cooked meats can be a very easy and great way to add high volumes of food, same with low calories veg, things like mushrooms, spinach, can be a really easy way to add a lot of volume too food to keep you fuller for longer.
The third thing is that magic pill again... water!!! Have a glass of water before, during and after a meal, and I can almost guarantee you will feel very full and will stay full for some time after!
A study was done, with the same technique but with a segment of Apple, before and after the meal, and participants found they couldn’t eat as much, this is a great way to control your appetite before an evening meal, eat some fruit, veg before you go out you won’t eat as much and thus hopefully stay in your deficit.
I hope these help you, please let me know if I can help you more, just send me an email at firstname.lastname@example.org
Have a great week, Go get your goals!
How to survive a workout that wants to kill you!
Today I made a cross-fit style workout, one that would be enough of a muscle stimulus where I wouldn’t lose strength or muscle mass in my 2 weeks of different style training before going back into a strength/hyper trophy phase whilst also Giving me a big boost to my cardio and lung capacity.
Now I don’t like taking easy when I train, I like giving it everything I have, all my attention, my energy goes into that session, so even though I had done something like this before and I knew how it would make me feel, I thought yeah it’s fine, I’ll soldier through, I’ll be alright.... I wasn’t!
I had do the first 5 mini circuits, felt out of breathe and a bit tired but felt okay, felt like I would be alright to complete the next set of mini circuits, little did I know just how much sprints would absolutely rock my world!
10 second sprints against the resistance on the s-drive, I done it, same again felt tired and out of breathe but okay, completely my kettlebell but I was still as out of breathe from my sprints as before so I sat down to catch my breathe my breathe never got caught, while I sat there I re-evaluated you life, why couldn’t I of just taken it a bit easier.
After a few minutes the world started spinning and I felt my stomach going, went to the toilet and then all the life went out of me, a massive wave of tiredness, light headed, dizzy etc.
So went outside got some air to try and make myself feel better, it didn’t work so I sat in the staff room, as soon as I sat down, I felt so exhausted, more exhausted than I think I have ever felt! I put my head on the table and feel asleep even though there was a very loud spin class going on next door.
Why am I telling you all this because, I have been training for almost 10 years on and off in total, even I experience things like your first day in the gym doing a class, a new workout etc, maybe you done a normal workout but got severe DOMS and felt like you never wanted to train again? That you?
Look even though I went through that today and feel like I never want to do anything like that again, I’m doing it tomorrow, same set up with different exercises, I have to start somewhere and build up my fitness again, I have to try again and again and keep going!
No matter how many bands workouts you have you still worked out you still turned up after and it’s that kind of attitude which mean you can achieve your goals.
You turn up.
The Main Author is Dan Grimes, Guest authors will be posting too.