Consultants present find out how to keep motivated whereas constructing wholesome health habits

Give your lifestyle a healthy makeover with these actionable tips

Now that the weather is warming up and everyone is finally getting out of hibernation, it’s a great time to revamp (or finally take on one!) Your fitness routine. However, building healthy habits can be difficult. It can take at least twenty-one days to build a habit, and for most people it takes even longer to get something new to stick with – after all, you rewire your brain. But how do you stay motivated in the meantime when these new habits don’t feel perfectly natural?

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We asked a handful of fitness professionals for their best tips, tricks, and hacks to help keep you motivated as you build these healthy fitness habits. Whether you’ve tried building fitness habits in the past or just want to add another level to your routine, here are the easiest ways to stay motivated.

Be realistic about your lifestyle

When you have a full-time job, a few kids, and a house to look after, finding the time to exercise and get healthy to weave into your already crowded day is already a challenge. Chris Damau, trainer and founder of The Clean 5 explains, “The most popular diets emphasize extremes that are seldom or never sustained. Although the results can come on quickly, they often go away just as quickly. Long-term results are achieved through making small adjustments to suit a person’s lifestyle. “

He suggests adapting your diet to your lifestyle, not the other way around. “You should always ask yourself,” Will I be able to do this in the long term? “If the answer is no, you need to find another strategy because consistency will always get the results,” he says.

Do not wait for motivation to come to you

James Mc Dowell, personal trainer and strength coach, says waiting for motivation to come to you is not an effective way of seeing your fitness goals at all. In fact, he thinks it’s a waste of time and a simple excuse not to take action. “One way I find to help customers stick with their habits is by not relying on motivation. Motivation can be fragile. It has a short lifespan. The moment a disruptive event occurs, it can disrupt our “drive” and we fall back into old patterns, ”he says.

So what should we do instead of relying on motivation? “Do something!” McDowell is pushing. “There is no point in being motivated. Action creates everything. You can sit from now on until the kingdom waits for motivation, and then it comes. Did you achieve your goal? No, because there was no action. “

He says that simple action doesn’t depend on motivation, just that you do something – nothing at all. “Don’t wait to be motivated to go for a walk, just take one. Don’t wait to be motivated to eat a healthy dinner, just eat one. Negative thoughts pop up in your head and ask you not to take any action. Tell them to leave and just go! You are better than these thoughts, you are the one in control here, not them. “

Remember your why – and visualize it

If you’re not motivated to keep building your fitness habits, it’s important to take a step back and remember why you wanted to prioritize your health in the first place. These initial thoughts and deliberations that drove you in the beginning should become your driving force.

“The best way to stay motivated is to visualize your fitness goals every day. This will remind you why you went to workout, ”says Leon Turetsky, certified personal trainer and professional ballroom dancer. “Just close your eyes and imagine yourself fit, healthy and full of energy.” He also suggests writing down your fitness goals each day to keep them fresh in your head.

Find your tribe

According to Melody L. Schoenfeld, MA, CSCS, the power of a pals accountability shouldn’t be overlooked. Study after study has shown the value of a supportive community in trying to achieve a goal.

“Find a group of like-minded people and hang out with them.” Schönfeld says. “If the people in your circle are unable to support your goals, you may want to try to create some distance from them, or if that is not possible, focus on those who support you and try not to move away from them to let the naysayers influence. ”

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Create visual cues that are not to be underestimated

If you’re the type to take a backseat on your goals when things are busy, it can be worth creating visual cues to force you to be held accountable. Amanda Sterczyk, certified personal trainer and inventor of the Move More Institute ™, suggests that visual reminders get you into engaging with the new behavior – or at least keeping an eye on it when you want to change your habits. This technique is known as “nudges” and was first popularized by the economist Richard Thaler, the 2017 Nobel laureate in economics.

“If you want to eat healthier, put fresh fruit on the counter and hide the goodies. The push to see healthy food will encourage you to choose it instead of fries or ice cream, ”says Sterczyk. “If you want to train in the morning, take off your workout clothes the night before and place your runners next to the bed to get them to activate.” She also suggests using visual cues like sticky notes to keep track of your little goals.

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