Good morning all!
Hope that everyone is doing well and having a great OP day today getting ready for tomorrow's weigh in.
For my last day of coaching this week, I thought I would share
one last article from sparkpeople.com.
25 Ways to Get Back on Track Today
Don't Give Up on Your Goals!
Not long ago, you were energetic and determined to start your healthy lifestyle. Starting with enthusiasm and hope, you watched your food intake diligently, exercised like it was going out of style, and even avoided the temptation that seemed to lurk around every corner. You were confident that you were going to reach your goals once and for all!
Then certain tragedy struck! You ate an extra piece of birthday cake. Realizing you had "blown" your diet, you ate another and another and couldn't get it together the next day either. Or worse, you missed one workout, and that turned into a whole week away from the gym. After that, your momentum to start over again was gone, and your gym bag hasn't left the closet since.
Every time you misstep on your healthy journey, you have two choices: to keep walking backwards, which will surely take you even further away from your goals; or to accept your lack of perfection as normal and forgivable, and take not one, but two positive steps down the path that brings your closer to the future you want...
1.
Try a short workout. Even five minutes is better than nothing. For ideas browse our video library or workout generator.
2.
Try a new recipe. Cooking healthy foods can be fun and it never has to be bland.
3.
Eat a healthy breakfast. Your morning meal sets the stage for the rest of your day, so start if off right! Get lots of breakfast ideas here.
4.
Drink your water. Try to aim for 8 cups each day and youll feel the difference!
5.
Look at motivational pages. Seeing how others overcome similar struggles and obstacles can be a great source of motivation.
6.
Track your food today. No matter how it adds up, youll learn from it.
7. Update your SparkPage. Its a visual way to track your ups and downs, but also your progress.
8.
Share your goals. Whether you post them on the Message Boards or share them with a friend, youll be more accountable.
9.
Exercise for 10 minutes. Jump rope, march in place, or do some crunches. Small amounts do add up to something big!
10.
Find a buddy. Get support from friends, whether you need someone to listen or a mentor to give you ideas and encouragement.
11.
Take a walk. Dont worry about how long or far you gojust get out there!
12.
Create a motivational collage. Include pictures of your goal and reasons why you want to get there.
13.
Go shopping for some healthy foods. Use this shopping list for ideas.
14.
Check the nutrition facts before you go out to eat. That way, you can make an informed choice.
15.
Ride your bike. Even a leisurely ride has benefits for your body and mind.
16.
Work in the yard. Gardening and yard work is a great way to add activity to your day.
17.
Take the stairs. Even if this is the only thing you do all day, youll feel stronger for it.
18. Rack up those SparkPoints! You earn them for every healthy task you do on the sitetalk about motivating! Aim for a certain milestone, such as 100 points, and then reward yourself with a SparkGoodie!
19.
Listen to an inspirational song. Better yet, make a playlist of them so you can turn to it whenever you need a boost.
20.
Re-start your SparkPeople
program. Sometimes its easier to get back on track when you have a clean slate.
21.
Measure your portions. Its a simple way to learn how much youre eating.
22.
Eat a piece of fruit. Even if 5-9 servings of fruit and vegetables sounds impossible to you, one is doable.
23.
Slow down during meals. Youll be less likely to overeat and more likely to enjoy your meal.
24.
Play! What kids call play, we often call exercise. Play a sport, a game, or use the playground equipment to bring the fun back into fitness.
25.
Learn something new. Sometimes simply taking a quiz or reading an article about nutrition, fitness, or health can change your mindset and get you back on track.
Here is a link to the whole article, if you are interested:
http://www.sparkpeople.com/resource/motivation_articles.asp?id=1062
Which brings me to today's QOTD:
What is one thing that you can do today to motivate yourself? It can be from the list or something that you've thought of for yourself. Tell us what it is and then do it!
I am going to take some time today and sit down and make sure that I am really tracking everything the way it should be, that includes food and exercise. I need to be sure that my plan is in place, I have what I need to follow it, and see that I do actually follow it, instead of hoping that it will happen. A half-hearted effort isn't going to do what needs to be done!
BRB with some replies.