Staying motivated to lose weight and exercise is tough -- and the hardest part is usually getting started in the first place.
"I'm just not motivated," my clients say.
We make plans to exercise but, when it comes time to do it, we find a hundred other things we suddenly must do (exercise while my sock drawer is in such chaos? Ridiculous!).
So, why does exercise seem great until we actually have to do it? If a lack of motivation is what's hampering you then maybe we need to figure out just what motivation is. Is it a feeling? An action? Or a little bit of both?
What Is Motivation?
Merriam-Webster's Collegiate Dictionary defines motivation as "that which gives purpose and direction to behavior." By that definition, we're looking for something to drive us to exercise, something to get us moving. So where does that 'something' come from? For some people, like athletes, it may come from the desire to compete and to win. For others, it may come from a desire to be healthy or live longer for their kids. For most, losing weight is often the goal. But is that enough to motivate us? Judging from our obesity problems, that would be a no.
The problem with motivation is that many of us believe it's something that will come to us if we wait long enough...that someday we'll wake up and finally want to exercise. Rather than believe in that fantasy, maybe we'd all be better off by realizing that motivation is something we create, not something we wait for.
Is it Possible to Get Excited About Exercise?
When do you get excited about exercise? For me, it's usually right after I've made the decision to do it at some future time. Just deciding to exercise makes me feel good...almost like I've already done something. The problem happens when it comes time to follow through and my motivation has suddenly disappeared. If that sounds like you, maybe it's time to focus your attention on what's important. Deciding to exercise is important, but it's what you do to follow through that really matters.
Redefining Motivation
I believe motivation comes from different places -- it's not based on how we feel or even something we have to wait around for. It's something we create for ourselves. Use the following elements to create your own motivation, and you'll find that exercising will be easier.
Goals
You already know that the first step in motivating yourself is having something to work for. It doesn't matter whether that's a weight loss goal or a goal to run a marathon -- anything that gives you reason to exercise will work. And don't think you have to set only one goal. You can set as many goals as you like, whenever you like. Set daily goals (I'll walk for 20 minutes today), weekly goals (I'll get a minimum of 3 workouts in), or even hourly goals (I'll get up every 45 minutes and walk around the building). Always having something to work for, big or small, is just one way to keep yourself going.
Preparation
Once you've decided to exercise, make it as easy as possible to follow through. That means having what you need and getting it all ready for your workouts -- pack your gym bag, prepare meals or snacks, and plan out what you'll do that day. I've skipped plenty of morning workouts because finding my running shoes turned out the be the equivalent of finding the lost city of Atlantis. I now park them right next to the bed, unlaced, so all I have to do is step into them and I'm ready to go. Find ways you can be ready for your workout well before it happens.
Discipline
Part of doing what we do each day has to do with routine and habits. If you can make exercise a habit, you're that much closer to making it easier to do. It helps to have a regular day and time you workout so that, once that time comes, you know it's time to get busy. You can also create a ritual around your workout to help you get ready. For example, if you're a morning exerciser, take a few
minutes to stretch before you get started. Or, if it's cold, throw your clothes in the dryer before putting them on. Find ways to make your workout just another part of your life, like brushing your teeth.
Flexibility
Part of being able to stick to your routine is allowing some leeway. You may plan on jogging 5 miles, but there will come a day when you're too tired or you don't have the time. Most of us end up skipping our workouts rather than coming up with something else to do. Have a goal in mind, but be willing to change it if you find you're tired that day or you have to work late. Always have a backup plan -- if you find you have to work late, see if you can fit in a quick walk at lunch, or use your breaks for some stair walking. Everything counts!
Commitment
Being healthy isn't a decision you make once -- it's one you make every day. Recommitting to your goals is necessary to keep yourself on track. See if you can spend a few minutes each morning thinking or writing about what you want to accomplish that day and how you'll do it. Remind yourself of your goals and take some time to appreciate how far you've come in reaching them. Write down your goals and stick them on your desk or wall so you can see them. Do whatever you can to remind yourself of your commitment to exercise.
Having Fun
All those words I've just used (preparation, discipline, commitment) sound like the opposite of fun, don't they? If you're like me, you sometimes get tired of being so mature all the time -- of all the obligations and responsibilities you have. Exercise often sounds like just another duty. We forget that moving our bodies can actually be fun. Making time for unstructured, free-flowing movement can help you lighten up a little. I highly recommend taking a stroll, jumping in a big pile of leaves or challenging your loved on to a wrestling match.
Reward Yourself
For me, motivation happens almost instantly whenever I reward myself. It might be something small, like a leisurely trip to the bookstore, or something big, like a massage. Check out Spa Wish to purchase your own massage gift certificate -- but don't allow yourself to use it until you finish all of your workouts!
In thinking about it, I've found that what motivates me changes from day to day -- what got me moving today may not do a darned thing tomorrow. If that's true for you, that means digging deep to find that thing -- that thought, feeling, goal, reward -- that gets you moving. Make motivation easier by eliminating your excuses before they happen. But, most of all, realize that this motivation thing gets easier with practice. When you exercise consistently, you gradually fill your motivational stores as you understand what makes you tick and what gets you moving. The more you practice, the better you'll get. You'll realize your actions are what generates that feeling you've been searching for -- motivation.
I haven't been on here in what feels like FOREVER. I practically stopped exercising for over a year and just did what I wanted. It wasn't because I wanted to either. I twisted my ankle after I did the Cooper River Bridge Run last March or April (can't remember when I even did it) which left me unable to run or even climb the stairs of my house at times . I would start to exercise a little here and there, but I just couldn't stick with it and pair that with my lack of good eating choices really affected my weight. Then I twisted my ankle again around Christmas after coming home from a trip to California to visit my family, I was coming off a plane (you know the smallish ones that you have to climb down some stairs to get out of) and on the last step I landed on my foot wrong and twisted the same damn ankle. Omg was that ever painful and I had a 3hr car ride to look forward to with my injured ankle . So now my ankle is super sensitive to anything now and I have to be very careful with any running or jumping otherwise it affects it. I definitely have a "delicate" ankle now. Looking at pictures of myself from the last year really was an eye opener for me and now has me back at the gym.
So I'm on my 3rd week back on my workout regimen and healthier eating routine. In 2 weeks I'm now down 6lbs and 7.5 inches off my body (that's everywhere). I'm excited again and loving the fact that I can workout again (even if I have to be more careful with certain routines).
I'm going to keep posting articles that I find helpful to myself and maybe they'll be helpful to others who stumble upon my posts as well. I'll try to remember to blog about myself once in a while too, but with my normal blog I find it redundant at times. I hope everyone out there is doing well and even if you have an injury or still recovering from one, it doesn't mean you have to stop doing any kind of activity. Just take it light or do what you can because anything helps.
Muscle
soreness - something I’m sure EVERYBODY can relate to. Even if you’ve
never stepped into a gym, I’m sure that sometime in your life, you’ve
done some sort of exercise/heavy work (mow the lawn, paint the house,
wash the car, etc) - and experienced muscle soreness. Wanna know why
you get sore? Then read on.
24 hours to 48 hours after a hard workout, most people begin to
experience soreness in the body parts trained. This is called Delayed
Onset Muscle Soreness, or DOMS.
DOMS is caused by tiny microscopic tears that occur in the muscle as
a result of high intensity exercise (such as weight training, intense
cycling, etc). After the workout, the muscle begins to rebuild itself
(provided it is allowed enough time and nutrients to recover). This is
the rebuilding process which creates new muscle that is bigger and
stronger than before. In other words, your muscles are growing. Your
muscles grow when you are at rest - not when you’re at the gym.
DOMS pain is different from the burning sensation and pump you feel
during a workout and also different from the pain you get from an
injury. DOMS is often used as an indication of a productive workout as
it means you’ve trained intensely enough to break down muscle tissue..
and now, as a result, you will be rewarded with new muscle growth.
Beginners who have never exercised before would experience quite
severe DOMS at first. However, the human body is an amazing thing and
even the beginner’s body will slowly adapt to the workload and
eventually - these episodes of soreness will be less severe. Remember
the first time you blasted your biceps in the gym, only to realize that
you could barely hold a pencil to write on a piece of paper the next
day? Well, do you still experience such soreness today? Understand what
I mean?
We need to constantly ’shock’ our body with new routines and
progressive overload in order to constantly and steadily stimulate
muscle growth. Expect the soreness to return every time you try
something new at the gym though.
Now a question I’ve been asked too often:
What if I’m still sore from my previous workout? Should I still train?
I say if the soreness is very minor, then yes - go ahead and train
right through it! As blood gets in the area and your body temperature
increases, the remaining soreness will dissipate. Those of you who are
so kiasu and addicted to the Les Mills classes that it’s practically
impossible to discourage you from skipping a class would be able to
relate to this - the soreness going away as you start exercising again.
However, if there is a substantial amount of soreness remaining from
the last workout, this is a sign that you have not recovered enough and
your body is still ‘healing’. Listen to your body and take it easy..
perhaps just go for cardio and skip the weights for the day. You can
probably reduce soreness by stretching the body part AFTER the workout
and by getting circulation into the area with cardio. However, if you
constantly ignore the signs and if you keep training and ‘breaking
down’ muscle tissue before it has a chance to recover, the effect will
be the opposite of what you want - you will get weaker and smaller.
Although you cant achieve the same level of soreness all the time,
personally, I consider soreness to be an indication of a successful
workout. I also consider the complete dissipation of the soreness as a
sign of full recovery. There are some who may not agree with me but
then again, this is how I train by experience.
I’m quite content with the soreness I’m experiencing in my back
right now as a result of the mean barbell rows I attempted last night…
Could definitely do with a good backrub…
Josh Stone, also known as DM, is the author behind the site
http://www.dailymuscle.com which offers the author’s personal views on
real-life fitness, bodybuilding, sports nutrition, cardio, fat loss,
training information, and on all things that surrounds fitness.
Tip #1: Set simple and attainable goals. One
surefire way to doom your exercise regime from the beginning is to
expect too much out of yourself. It can be really discouraging when you
fail to achieve a goal, so allow yourself to go slowly at first, and
set your sights on targets you know you can reach. You can make your
objectives more challenging down the road, but until you get into a
consistent, ongoing, and sustainable routine, work on achieving what
you know is possible for where you are right now. After all, five
consistent 25-minute workouts in which you feel successful are going to
be worth much more than one 60-minute workout that’s so challenging it
makes you quit.
Tip #2: Schedule it. Think
of your exercise times as part of your week. Schedule them the way you
would doctors’ appointments that you wouldn’t miss. And once you’ve
written the exercise “appointment” into your calendar, commit to
keeping it because you know it’s important for your health.
Tip #3: Find a buddy. Exercising
with a friend can make all the difference. An obvious reason is that
it’s more fun to have someone to hang out and laugh with while you’re
sweating and gasping for breath. But a friend also offers
accountability on those days when you’re less inclined to head to the
gym or go for your run. Knowing someone else is counting on you makes
it a lot easier to take that first step out the door.
Tip #4: Motivate yourself visibly and tangibly. Find
something that will act as an incentive to keep you going even when
you’re not excited about exercising—an invitation to your class
reunion, an advertisement for the place you’ll be visiting on your
vacation, a picture of yourself when you were trimmer and in better
shape. Then display it prominently, where you’ll see it frequently. Put
it on your fridge, or on the dashboard of your car, as a reminder of
why you’ve made this commitment to yourself and to your health.
Tip #5: Set up a reward system. Promise
yourself that after you’ve exercised consistently for a certain amount
of time (two weeks? three weeks?), you’ll reward yourself in some way.
Maybe you’ll buy something you’ve wanted, or have friends over for a
movie night, or plan some sort of special event for yourself—like
taking in a show or attending a game you’ve wanted to see.
Tip #6: Track your progress. Find some
way to monitor how well you’re sticking to your workout plan. There are
computer programs you can download for this, but a chart on the wall
can be just as effective. It doesn’t really matter how you do it, but
find a way to watch yourself get healthier: You can track inches,
pounds, strength, or even the amount of time spent working out. Success
can be as motivating as practically anything else, so track your
progress and then notice how much more willing you are to keep going
once you see how well you’re doing.
Tip #7: Make it fun. Although
some people find it hard to believe, it really ispossible to enjoy
exercise at least somewhat. So find small ways to make your workouts
more enjoyable (or less detestable). One suggestion is to get an iPod
and create different music mixes that get your blood flowing. Podcasts
and books on tape or CD can also help you more fully enjoy yourself
while working out.
Tip #8: Try something new. Another
way to make workouts more enjoyable is to mix a healthy dose of variety
into your exercise regimen, maybe even trying something new. Consider
taking a kickboxing (or dance or swim) class that will make at least
parts of the exercise feel less like drudgery.
Tip #9: Minimize the obstacles. When
thinking about the logistics and timing of your workout plan, make
things as easy on yourself as possible. Try to avoid setting up any
potential obstacles that could prevent you from keeping your scheduled
training time. For example, don’t create a schedule that requires you
to leave work early or interrupt a family dinner; that will just give
you one more excuse not to work out. Also, don’t choose a gym way
across town or a workout buddy you can’t count on to be consistent.
Instead, be thoughtful as you set up your plan and keep things simple
so that it seems as easy as possible to get to your workout—even if
you’re not always looking forward to the workout itself.
Tip #10: Get through the first few workouts. Keep
in mind that the first few times you begin to exercise again, it’s
probably not going to be easy. So, especially as you’re getting
started, emphasize the ideas on this list. Set your attainable goals,
schedule the first few workouts, get your buddy on board, find ways to
make the exercise fun, and then commit to simply making it through
these first few workouts. Implement a zero-tolerance “no excuses”
policy for yourself while you’re getting started. Then, once you’ve
established good workout habits and gotten used to the discipline
required to keep them up, it’ll be much easier to commit to doing what
you know is important for your overall health.
Sleepless Nights Stop Progress
-- By Laura Bofinger, Staff Writer
So you already know that a well-balanced diet and a regular exercise program are keys to your weight loss plan. But are you listening to that other recommendation you’ve heard more than once in your life? Get plenty of sleep. Recent medical studies show that sleep loss can increase hunger and affect your body’s metabolism in a way that makes weight loss more difficult. So if you’re making a good effort in your nutrition and fitness plans, you still might be able to improve your success with better sleep.
How Sleep Loss Affects Weight Loss
1. Hormone function affects the way fat cells respond to the food we eat. Cortisol is a hormone that is commonly released in response to physical or emotional stress. When we are deprived of sleep, cortisol is released at an increased level and makes us feel hungry even if we are full. As a result, people who continue to lose sleep on a regular basis will tend to experience hunger even when they have had an adequate amount of food.
2. Sleep loss results in less deep sleep, the kind that restores our energy levels. Losing deep sleep hours decreases growth hormone levels. Growth hormone is a protein that helps regulate the body’s proportions of fat and muscle in adults. With less growth hormone, we reduce the ability to lose fat and grow muscle.
3. With a loss of sleep, your body may not be able to metabolize carbohydrates as well, which leads to an increased storage of fats and higher levels of blood sugar. Excess blood sugar can lead to insulin resistance. Insulin resistance means that the body has trouble disposing of glucose in the liver and other tissues. It is a trigger for serious health problems such as obesity, cardiovascular disease, and type II diabetes.
4. A lack of sleep goes hand in hand with a lack of energy – not a new concept, but perhaps you’ve grown used to your daily levels of energy and don’t notice that you could gain more. Not only do we accomplish less with less sleep, we also don’t burn as many calories. The body’s reaction is to hoard calories as fat, making our weight loss goals more difficult than they need to be. Sleep is starting to sound pretty important now, isn’t it?
Why Are You Losing Sleep and What Can You Do About It?
Don’t add this information about sleep and weight loss as a stress factor in your life. Take charge and examine why you are losing sleep so that you can do something about it.
Some people choose to live with fewer sleeping hours simply because they think they can stretch more hours of activity in their day. If this is you, remember that a better night’s sleep may actually increase your productivity in a shorter amount of time throughout your day because you have more energy and can think more clearly than when you are tired. For others, sleep loss is a result of already being overweight, which has brought on sleep apnea, lower back pain, or depression and anxiety. There are many management options for such problems, some of which might require medical attention. Check out the following tips first. They are simple enough for anyone to try to help themselves improve their sleep.
Do’s
* Eat a healthy diet. A good SparkPeople reference is right here.
* Establish a regular exercise routine of 3-4 times per week, and do it well before bedtime.
* Try pre-bedtime rituals that relax you – warm baths, light reading, listening to calming music or recorded nature sounds.
* Create a peaceful sleep environment. Adjust the darkness to what works best for you. Make sure the temperature of the room is set to your comfort level.
* Give yourself sleep hours instead of trying to squeeze more activity into one day. Adequate sleeping hours will increase your productivity during waking hours.
Don’ts
* Don’t go to bed hungry, but don’t eat a big meal right before bedtime. Eating high protein food close to bedtime makes your body think it should be active and therefore keeps you awake.
* Don’t nap in the daytime if you have sleeping problems at night.
* Don’t take in caffeine, nicotine, or alcohol from the late afternoon and beyond.
* Don’t lie in bed agitated if you can’t sleep. After a half hour, move to a different room and do something relaxing until you feel sleepy again.
Realize that you need to listen to your body in determining how much sleep is right for you. Too much sleep can be just as unhealthy as too little sleep. Recognize that the sleep you get each night is just as important as the choices you make in eating and exercising as you achieve your weight loss goals.
Well, we're leaving here in the next 30 minutes for our vacation! I'll be back next weekend, I remembered to pack my weights so I could do my strength training along with my cardio while out there ;). See you all when I get back and have a wonderful weekend/week!!
Oh btw, I managed to lose another pound this week... woo hoo!!
Here we are mid-week now, so tell me... how are YOU doing on your fitness/healthy eating routine? Good I hope! So far so good here... although I did do something last night that I shouldn't have. I got a diet coke with my grilled chicken sandwich! I haven't had a diet coke in probably a good month or so... well now I know why I would get this nasty gunk in my throat that I felt I constantly needed to spit! It was the stuff that's in the diet coke that was doing it to me and to think I didn't even drink the whole thing!! I barely had like 4-6 sips of the stuff and that feeling came back! Now I know for sure I won't be going back to Diet Coke as a drink. That and take into the fact that it contains Aspartame *gags* (see a previous post on "sweeteners"). I wonder if the aspartame is what causes that nasty taste and feeling in my throat? In either case, ick. I'm sticking with my water for sure from now on... oh and my cup or 2 of coffee every other day :D Coffee is not bad for you btw, it's the stuff that you ADD to your coffee that you need to watch out for... keep that in mind next time you go prepare your cuppa, read the label.
I ran my 4 miles this morning and I think I'm improving on my stamina when it comes to running, I could've probably gone an extra one but I didn't want to be there that long since it's the same track the airmen use for their Fit Testing. I'll do my 30 minutes of elliptical work later this afternoon probably to complete my 60 minutes of exercise since I don't do weights today (Gotta rest them muscles so they'll recover and be ready to go again tomorrow!).
I've gotta do some packing today for our trip and I still have a whole heck of a lot of cleaning today, lol! I guess I better get started on it since it's not gonna clean itself !
Have a wonderfully productive day to all and watch what you eat!!
Exercising early in the morning "jump starts" your metabolism, keeping it elevated for hours, sometimes for up to 24 hours! As a result, you’ll be burning more calories all day long - just because you exercised in the morning.
Exercising in the morning energizes you for the day - not to mention that gratifying feeling of virtue you have knowing you’ve done something disciplined and good for you. (Much better than a worm!)
Studies have shown that exercise significantly increases mental acuity - a benefit that lasts four to ten hours after your workout ends. Exercising in the a.m. means you get to harness that brainpower, instead of wasting it while you’re snoozing.
Assuming you make exercise a true priority, it shouldn’t be a major problem to get up 30 to 60 minutes earlier - especially since regular exercise generally means a higher quality of sleep, which in turn means you’ll probably require less sleep. (If getting up 30 to 60 minutes earlier each day seems too daunting, you can ease into it with 10 to 20 minutes at first.)
When you exercise at about the same time every morning (especially if you wake up regularly at about the same time) you’re regulating your body's endocrine system and circadian rhythms. Your body learns that you do the same thing just about every day, and it begins to prepare for waking and exercise several hours before you actually open your eyes. That’s beneficial because:
Your body’s not “confused” by wildly changing wake-up times, which means waking up is much less painful. (You may even find that you don’t need an alarm clock most days.)
Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to muscles, etc.
Your metabolism, along with all the hormones involved in activity and exercise, begin to elevate while you're sleeping. As a result, you’ll feel more alert, energized, and ready to exercise when you do wake up.
Many people find that morning exercise has a tendency to regulate their appetite for the rest of the day. Not only do they eat less (since activity causes the release of endorphins, which in turn diminishes appetite), they also choose healthier portions of healthier foods.
People who consistently exercise find, sometimes to their great surprise, that the appointed time every morning evolves into something they look forward to. Besides the satisfaction of taking care of themselves, they find it’s a great time to plan their day, pray, or just think more clearly, things most of us often don’t get to do otherwise.
Exercising first thing in the morning is the most foolproof way to ensure that other things don’t overtake your fitness commitment, particularly if you have a hectic family life. (It’s so easy to wimp out in the evening, when we’re tired or faced with such tasks as rustling up dinner and helping with homework.)
More than 90% of those who exercise consistently have a morning fitness routine. If you want to exercise on a regular basis, the odds are in your favor if you squeeze your workout into the a.m.
Non-morning people can always trick themselves in the a.m. Having trouble psyching yourself up for a sunrise jog? Do what I did, tell yourself that you’ll still be so fast asleep that you won’t even remember, much less mind!
So here I am... again . This week marks the start of my 16th week of consecutive workout's. Usually I would've fallen off my wagon again, but this time is different. With my thyroid disorder finally getting treated I can finally see through clearer eyes (so to speak) and I feel different all around and with NO feeling of wanting to get off this wagon anytime soon!
I'm doing good so far today, I got up at 5:15am and was going to go out and run, but the weather looked a bit questionable with quite a wind gust going and the clouds looking like they wanted to wring out a few drops, lol. So instead of running for cardio like I usually do on Monday's, I ended up getting on my Elliptical trainer for about 45-50 minutes and then did my strength/weight training here at home afterwards (I always do my strength/weight training at home). Here's what I've consumed so far today:
Breakfast: Honey Bunches of Oats w/almonds | 1 cup lowfat 2% milk
Lunch: Turkey balogna sandwich on whole wheat bread | 1 cup Lentil Soup
Dinner: We're having Turkey burgers on whole wheat buns | Haven't decided what veggie to go with the burgers, but... yummo!
Snacks: 1 Orange and some Pita chips later .
I drank all 8 glasses of my water today and on my 9th right now... I can't help it! I force myself to drink consistently and especially since I workout so rigorously, I have to replenish everything I sweat out.
Hope everyone is doing good, I should be able to post a few more times this week before we leave for our week vacation on Saturday! TTFN!
What do you think about when you exercise? Are your thoughts positive ("dang, I feel good!") or negative ("why can't I lose more weight?")? Noticing your thoughts may be important when it comes to exercise, since negative thoughts can actually keep you from a consistent exercise program. You don't necessarily have to become a walking smile, but figuring out distorted thinking patterns can make exercising easier and, yes, even more fun.
Perfectionism - Also known as unrealistic expectations. If you berate yourself for losing only five pounds instead of ten, you may be guilty of this kind of distorted thinking. Why not give yourself credit for your successes? If you've started exercising, that alone is cause for celebration and, if you're seeing some results, that's even better.Everything you do that makes you healthier is a success. Focus on that and take some time to make sure your goal is realistic.
The Blame Game - Are you having trouble exercising because your gym is too far away? Or because the weather's bad? Blaming external factors makes it easier to avoid taking responsibility for your own choices. If you're not working out, it's up to you to figure out why you're not sticking to your program. Maybe you don't like going to a gym or maybe your workouts are too hard. Once you figure out the problem, you can take steps to rectify the situation. Explore your reasons for not exercising so you can change your approach.
I'm a Loser - Many of us equate self-worth with success. Losing weight means we're good, failing to lose weight means we're bad. If you feel like a failure all the time, it's almost inevitable that you will fail. Remember: what you look like is just one aspect of who you are. Learning to focus on who you are and not just what your body looks like takes practice. You can start by exploring your body image and learn ways to improve it.
I Have the Wrong Body - Have you ever looked at someone and wondered, "Why can't I look like that person?" Mat Luebbers, About's Swimming Guide, offers some excellent advice in his article, Self-Esteem and Confidence: "your abilities are unique (as are those of every human being)...and cannot truly be compared to others." We all have a certain body shape and that shape may not conform to the current definition of "perfect." Instead of tearing yourself down, boost your own ego by focusing on your strengths and on the things you love about your body.
I Hate My Hip/Buns/Belly/Thighs - If you've ever looked in the mirror and picked apart every visible flaw with the precision of a brain surgeon, take a step back from the mirror and see yourself as a whole. We all have a body part we love to hate, but remember that your body allows you to walk, run, squat, and jump. That belly that seems to attract every calorie you eat serves to protect your spine when you move, sit or stand. Your body works as a whole, so try to appreciate all you can do in a day because of your thighs, hips, and belly (regardless of how they look).
The Antidote to Negative Self-Talk
It sounds simplistic, but beating negative thinking involves noticing your thoughts and changing them to something more positive. Try this activity recommended by Daniel R. Ball, in his article, "Cognitive Strategies:" Carry around a pocketful of paper clips. Every time you have a negative thought about yourself, hook the paper clips together in a chain. As Mr. Ball states, "often clients become motivated to change because they are surprised at the length of the chain at the end of the day."
At first, just noticing the negative thoughts may be difficult, they happen so fast. But, as you practice, you'll be able to feel them coming on and stop them before they take hold. Instead of thinking, "I'll never finish this workout," try, "All I have to do is try my best." You can even take out your paperclip chain and take one away for every good thought you have...at least until your office manager sends out an email asking who stole all the paperclips.
. I would start to exercise a little here and there, but I just couldn't stick with it and pair that with my lack of good eating choices really affected my weight. Then I twisted my ankle again around Christmas after coming home from a trip to California to visit my family, I was coming off a plane (you know the smallish ones that you have to climb down some stairs to get out of) and on the last step I landed on my foot wrong and twisted the same damn ankle. Omg was that ever painful and I had a 3hr car ride to look forward to with my injured ankle 
. So now my ankle is super sensitive to anything now and I have to be very careful with any running or jumping otherwise it affects it. I definitely have a "delicate" ankle now. Looking at pictures of myself from the last year really was an eye opener for me and now has me back at the gym.
!
. This week marks the start of my 16th week of consecutive workout's. Usually I would've fallen off my wagon again, but this time is different. With my thyroid disorder finally getting treated I can finally see through clearer eyes (so to speak) and I feel different all around and with NO feeling of wanting to get off this wagon anytime soon!