Trust... is this REALLY working?

Is this REALLY working?

• Don't expect the scale to be the expert. Weight goes up & down for HUNDREDS of reasons in any given day. If you weigh daily, your mood can be affected daily. Don't let the scale tell you how to feel. Check in once a week.
• The 80/20 Rule: Your body will respond to what you do 80% of the time. In other words, you do not have to be perfect! Make good choices MOST of the time, and you will see results.
• Consistency is key.  Again, be consistent, not perfect, with exercise and diet. If you come across anything that promises HUGE results quickly, check it out closer. Being consistent may take longer, but it WORKS!
• How do you feel? Ask yourself this question, instead of "How much do I weigh?" If you have more energy and confidence, it's working! 
• Trust others: Find people who have been successful with the goals you are working on and ask them what they have done. People who have "done it" are the real experts. 
• Trust YOURSELF. Finally, you know YOU. Be honest with your habits. You know if you are eating too much or working out too little. Be good to you and it will work!

Fitness Contests & Motivation... FUN stuff!

• Contests: Are there wellness competitions or opportunities at your workplace? Are there opportunities you see online that sound FUN? Find challenges that work for YOU and enter them. They add motivation and accountability.
• Does your workplace offer financial incentives for joining a gym? Some do!
• Last summer, Food Network's Hungry Girl offered an opportunity to test a diet for her new book. I applied, was selected, lost 20 lbs and did it all FREE. I was even mentioned in the book!
• I participated in LiveWell Colorado's Get Movin' Challenge last summer... wrote a short testimonial on their FaceBook page and was asked to be an ambassador/blogger this year. I was also asked to shoot the promo commercial with Susie Wargin for this year's challenge. All FREE. I got (cool) free stuff for helping out!
• Jeffco Schools offered a "Freeze the Gain" Challenge through December. The goal was to not gain weight through the holidays. I logged my weight weekly and won a free gift card. I also DID NOT gain weight over the holidays! I did NOT lose any, but I did NOT gain. I was happy! 
• I posted a picture of my dad showing up at mile 16 of the Colfax Marathon (from San Fran) unexpectedly...I won a free tank top. This took 2 minutes to do!

• Positive Thoughts: On FaceBook, LIKE Fitness Magazine. They have some of the best daily MORNING MOTIVATIONS that I have found. Starting your day with positivity helps keep you in a joyful place. EXAMPLE: Morning motivation: "You will never find time for anything. If you want time, you must make it."

• Subscribe to: DailyTip@emails.fitnessmagazine.com - GREAT ideas for recipes & workouts

Rewards... OF COURSE!

You work hard... it's not easy to work on healthy eating and exercise, but it's ALWAYS worth it. You deserve a REWARD.

• Improved health is your biggest reward... don't forget that! That's HUGE.
• Food: If you are human, you like food. It CAN be a reward...in moderation. I LOVE a good Smashburger with Smashfries, but I only allow myself to have it once a month or so. I also plan for it... I DON'T starve myself all day. I just work out a little harder and I mentally know that it's OK to enjoy "unhealthy" food every now and again. My soul NEEDS it. 
• Time with Friends: After your gym workout, plan a weekly walk with friends. Make it a treat to spend time with those you love doing healthy things.
• Care for your body: A pedicure, massage, or hot bubble bath are ideas for thanking your body for all it does for you. As a runner, I spend time each month getting a soothing pedicure. My feet deserve it and I love the hour of down-time! Go with a friend for an added bonus.
• New clothing: If weight loss is your goal, you might need to update your wardrobe as you go. Don't wait until "the end" to buy new clothes...but do it smartly. Places like Clothes Mentor or sales at Macy's are great ways to update your wardrobe cheaply. 
• Grocery field trips: Make shopping for healthy food a fun outing! Grab a friend and head to Trader Joes for a morning of shopping. Encourage each other to purchase healthy things!
• Daily rewards: You need incentive daily to keep going.. find something that you can do cheaply to reward yourself each day. I buy a dark chocolate bar every couple weeks and have ONE square every night with a cup of decaf coffee. It's my treat!

Gratitude... thank you very much!

Mindset is EVERYTHING. Keep thoughts positive at ALL TIMES. Have FUN... if it's not fun, don't do it!

• If something is hard, it's NOT because you are a failure....it's because it's hard. Simple.
• If clothes don't fit, it's NOT because you are a failure... it's because they don't fit. Simple.
• Don't compare yourself to others. If you can't do what they do...OK. You have gifts you can share and they have gifts you can learn from!
• If you find yourself going to a negative space, simple affirmations work... "I don't have to beat myself up anymore." You don't have to say "I am a SUPER human!" You might not believe that ... yet. :)
• Things that don't work for you... just don't work for you. Simple. It's NOT because you are a failure.
• We learn from EVERYTHING... we learn what works and what doesn't work for us. Energy spent trying to become healthier is never wasted.
• Every VICTORY matters... choosing an apple instead of a cookie matters... walking 10 minutes instead of watching TV matters... saying positive things matters. Don't overlook the (seemingly) little things!
• Challenges are good for our bodies and minds... workouts won't always be fun, challenges are good for the soul. When we meet a challenge, we feel pride and accomplishment. This leads to increased confidence.
• Always be grateful for an opportunity to honor your body with good food and/or exercise. We have one body and it works NOW... don't lose the chance to capitalize on that. 

Fitness Dollars

• Gym memberships are VERY important
• Find a place you feel GOOD at... Bally's, 24 Hour, Club USA, Local Rec Center, etc. Try a free workout before you join!
• Find a price that works with your budget... most of these places offer "deals", but you have to ASK. Tell them you are comparing.
• Gyms keep you working out in bad weather, when you are alone, at your convenience, they offer classes, AND you can watch what other people are doing. Try what you see others doing!
• Spend money on SPECIAL things...what is something you LOVE that you can't do on your own?
• Yoga on the Rocks every summer... http://yoga.redrocksonline.com/yotr   This is yoga at it's BEST. Great leaders, MOST BEAUTIFUL scenery and worth every penny... IF you love yoga - OR just want to try something NEW.
• Races - you've worked hard and you want to celebrate with the running (walking, swimming, bike riding) community. Find one or a few races that motivate you to keep in shape then CELEBRATE your successes on race day with others! I LOVE the Rock N Roll Half Marathon every year in October. It is a goal that keeps me going.  http://runrocknroll.competitor.com/denver
• Tools that work FOR YOU
• There are SO MANY cool fitness gadgets. Get the ones you will use and ditch the rest. 
• I've purchased things, not loved them, and resold them on Craigslist.
• Not all tools work for all people. 
• Love swimming and music? Underwater headphones... my BEST investment yet! http://www.finisinc.com/neptune.html
• Gifts
• Ask for fitness related gifts for holidays... when you receive them, you are inclined to use them. 
• Race entries, gym memberships, gift cards to sports stores, etc.
• Grocery gift cards to Sprouts / Whole Foods / Trader Joes make eating healthy a special occasion!