Willpower is a tricky thing. It’s there in bucket loads when there’s a holiday on the horizon or when the wedding date is booked, or when that big party is just weeks away and we want to look sensational in the outfit we’ve planned. But what about all those average weeks in between?
If I’m completely honest – I’ve had a “bad” few weeks. Bad how? Well just not giving it 100%. Half training, under-eating, getting in very little fruits and veg and just generally not being focused. This week I’ve decided enough is enough. It’s time to push the reset button and focus on getting back in the game before the Christmas festivities kick in. If you’d like to join me – here’s what we all need to do.
1: Set a short-term goal (say a couple of weeks) and commit to doing a certain number of workout sessions. Don’t say “from tomorrow…” or “I’ll start Monday….” Do it now or it may never happen. One of the biggest mistakes with getting back on track is putting it off. There is no time like the present.
My short term goal for the next two weeks is:
Train 5 days per week – 4 weights sessions and 2 cardio sessions
Eat enough protein daily – aiming for 120g-130g in my case
Eat more micro nutrients – fruits and veg (I’ve become overly-reliant on protein bars lately
Drink more water
That’s not so hard right?
2: Give it 100% commitment – training, food planning, healthy choices. Commit to ONE cheat meal maximum in the week and NO delving into the biscuit tin when you fancy a quick sugar hit. Plan your meals, stock the fridge with healthy choices. Get rid of any temptations. Pencil in your workouts, make an “appointment” with the gym. Stick to it.
My biggest vice these days is protein bars – and whilst they are a great option in terms of macros and low sugar – they are not REAL food and I want to limit them so that I’m not having them every day of the week. This is a personal choice. I’ve also been having two “cheat meals” the past few weekends. I’m drawing that back down to one.
3: Concentrate on all the positives – The worst thing you can do is start pointing out any of the things that might be seen as obstacles. At the risk of doing that – those include –
“I don’t have time for the gym…”
“Food prep is just too much hassle….”
“I can’t cook healthy meals when I’ve to cook for the family too because they don’t like them…”
Hmmmm Sound familiar? Well here’s what I have to say! Nobody has time, you make time. Food prep is allowing you take care of yourself from the inside out – that shouldn’t be seen as a hassle. And if the family aren’t adopting a healthier lifestyle with you – well then maybe they should be?
No excuses here. I will make time to stock the house with god foods, I will meal prep and I will make sure to get all my workouts in.
4: As an exercise take out a piece of paper and write down all the things that living a healthier and fitter lifestyle brings you. Mentally, physically, emotionally, socially. Keep that list. Put it on the fridge. Put it in your diary. Put it in your phone. Look at it, read it and read it again. Once you see what your healthier lifestyle brings to you – you won’t be so keen on giving it up.
Living a healthy lifestyle brings me:
A clearer head
A solid immune system
A body I am proud of
5: Take On Something New – inject something fresh into your food or fitness routine, try a new style of workout once a week, plan to train with a friend, try new recipes or take up a challenge. We all need something a little different every now and again.
I’ve taken to trying some gyms out – even once a week – for a change of scenery and just for something new. It’s a great little motivator.
Give these tips a go. I guarantee that after just a week of really applying yourself you will have regained all the willpower you need to continue. Just feeling the difference in yourself, your energy levels and your body will spur you on to keep up your efforts. Fitness and wellbeing is a lifestyle – not a diet, not a short-term way of life. Sometimes the only thing to do is to completely “reset” your frame of mind. Visualise a giant red rest button in front of you and push it down wholeheartedly with both hands. Your choices are completely yours. And if you are looking for a little kick in the right direction – let this be it.