2nd News letter
Just Believe!
I have been asked many times “how do you stay motivated”?
Starting something is the easy part. It is staying with it that is hard.
You need to see yourself crossing the finish line. Look as if you have accomplished your goal. Now write your goals down how you would see yourself at the end. I always envision myself at the end receiving my diploma, losing the weight I desired, or with the finished project completed. Motivation started with a desire to want something but you must want it bad enough that no matter what you will keep working on it. NO MATTER WHAT!!! No matter what family, friends, co-workers, the record in my mind that tells you over and over again to quit it is too hard, you don’t listen to them or yourself telling you to quit. Push it out of your mind!!!
There are several things I do personally to stay motivated. Sometimes they work, and sometimes I have to try something different. Here is a list of things that help me to break it down into manageable goals and steps:
1. I write down what I want to achieve.
Example: I want to finish school, run a ½ marathon, lose weight, or organize family photos. I try to add specific details to my goals as well. If I want to lose weight, I write down a date to reach my goal, and the target weight I intend to get to.
2. Be specific in writing your goal. In my experience, I break it down to the steps needed to achieve my goal.
Example:
I want to lose 10 pounds by July 21st.
Today’s Date: June 21, 2010
· I will exercise 30 minutes, 3 times a week.
· I will do toning exercises for 10 to 15 minutes, 3 times a week.
· I will drink a glass of water each hour in the day until 6:00 pm.
· I will not eat any sugar.
· I will limit my bread to 2 slices a day.
· I will write down a diary or food log of what I eat.
· I will only snack on fruits or vegetables.
· I will say no to things like cake, ice cream, cookies and candy.
· I will reward myself with one treat on the weekend.
· I will find some pants I have wanted to wear and try them on in one month from today. July 21, 2010
3. Many times I will write my goals on the last page of my current journal. This way it is a reminder of what I wanted to achieve for that year.
4. If I am starting a new exercise program, I check to see if my shoes are new enough so they won’t be a cause of injury. The older your shoes are for exercising, the more they are prone to injury. These injuries can affect ankles, knees, hips, shin splints and lower back problems. It is recommended to have shoes that are ½ inch bigger in length. Also have a good support bra that will protect your breasts from from too much movement. Jump in the dressing room when you are trying on a bra. If your breasts bounce then it may cause you injury to your chest. This goes for you small chested women too! I always wear clothes that are comfortable.
5. Now that I have the right clothing, I need to also have the right type of food in the house. I will often look at the boxes of food and see how much protein, carbohydrates, and fats they have. I want the most proteins and fiber I can get from my food. I choose 1% milk, and I use the exchange system. The exchange system is instead of whole milk have 2 % milk, instead of 2% milk have 1% milk and so on. Instead of white bread have whole wheat bread (make sure it says 100% whole wheat on the package). This is the exchange system.
6. I give myself time to accomplish the goal.
7. I don’t quit! If I goof up and miss a day or a step that causes a set-back, I start back up on the plan where I left off.
8. I don’t weigh myself every day; if I do it would be once a week. Rather than weigh myself, I keep trying on those pants I want to get into that are one size down.
9. I have a plan to reward myself, either with a new outfit, or a message. NOT FOOD!!!
10. One thing I like to do throughout the entire process is send myself support letters and cards. I write myself motivational statements that let me know to myself that I believe in me. That I can accomplish anything I set my mind too. That nothing is too big, too high, too far to accomplish. Let yourself know that if you believe in yourself, anything is possible.
I hope this helps you to stay focus on the goal to finish these 6 weeks on the Power With-In program.
Tammy Bradley
“Success is the sum of small efforts, repeated day in and day out”.
Robert Collier