While you may read this title and clearly realize this is not how the world normally works, many people often live life by doing as little as they can get away with – and there is no better example than with fitness.
People typically decide to start with the bare minimum. They may start exercising 2 days a week, to see if they can get results on a minimal investment. Of course, two days a week is enough to improve physical health, but it normally isn’t enough to see major results. Most people want twice the results with half the effort. Then they are let down and they realize they are missing something.
After they realize the bare bones minimum doesn’t work, they may up going to 3 days a week. Then, when that doesn’t work, they add more cardio more workouts.
When someone is working out as much as they can, they finally may get to the point they realize they may need to change how they are spending the rest of their time out of the gym. This is when they may decide to add protein shakes or supplements. They may even be ready to give up some of their bad eating habits.
I’m not suggesting fitness is no fun, and that you are to be miserable or starving to get big results – but, what I am suggesting is not trying to see how much you you can get away with. Instead, see how much you can do right. Sadly, we have the tendency to have the same mentality with our marriages, friendships and jobs too.
Let’s decide to see how much we can do RIGHT this year, instead of how much we can still do wrong and get away with it. Because, I tell you the truth, we rarely will be able to get away with much without consequences anyway. So, instead of adding guilt and shame to your pile of mess ups, just minimize your mess ups from the get go! You are worth the effort, worth the investment, worth the results!
Nothing in this world can take the place of persistence. Talent will not: nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not: the world is full of educated derelicts. Persistence and determination alone are omnipotent. Calvin Coolidge
TD Jakes once said (in a church service) “there is probably more talent in this audience than is on this stage, but they lack commitment”. I think of all the people I know who could have been pro athletes or music super stars, but are secret hidden talents because they lacked commitment and persistence.
Some of the best champions are not THE best, they are just the ones that refuse to give up – and the same goes with fitness. There are people who are in the gym DAILY and trying to watch what they eat DAILY – and even though they fail, their determination not quit brings them to success eventually. Better yet, they can be MORE successful than the toughest chick in the gym, or the most disciplined competitor, IF they are more consistent and committed.
BE ENCOURAGED!! Persistence trumps one day of strength. Never give up.
Something I heard once that stuck with me was when my sister said “I never realized how bad unhealthy felt until I discovered how good it felt to be healthy”. This is something I had never thought of at the time, and her insight opened my eyes. She wasn’t talking about feeling good because she looked good, she was talking about feeling even after only a couple of weeks of eating healthy. She basically immediately started having more energy and feeling as healthy as she was eating – way before the weight started coming off.
Not only does unhealthy food not fuel you properly but it weighs you down – literally. Overweight bodies are tired from the weight alone. Then couple that with being tired from the lack of energy from eating foods that lack nutrition, and you’ve got one tired, sluggish, heavy, unmotivated person. Yet, as soon as you start eating healthy, you immediately start benefiting from the nutrients you are putting into your body. People go from having no energy at all, to having TONS of energy when they begin to FUEL their body instead of just feed it.
Nowadays, when I have a period of time where I’ve been cheating or eating poorly (like over the holidays), I truly crave healthy eating because of how it makes me feel. I miss the way my body feels on a higher quality foods.
I challenge you to not just think of healthy eating as “dieting”, but choosing foods that will energize you, and give you the fuel you need to feel your absolute best! You’ll be SO surprised of the difference good fuel makes!!
Hale the Kale Salad
Thank you Offerdahl’s for the inspiration! Loving this salad!!!!
1/4 cup cooked quinoa (I cooked with a splash of lemon juice, salt & garlic powder)
2 cups chopped kale
4oz diced chicken breast
1 heaping tablespoon of chick peas
1 tablespoon chopped sweet onion
1/2 tablespoon low-sugar Craisins
1/2 tablespoon goat cheese crumbles
Squirt of lemon
1 tablespoon Honey Roasted Almond Accents
Honey Lime or Lemon Vinaigrette
Light Honey Dijon dressing (I used Publix brand, but I also make my own)
Toss all the ingredients together with the dressing and top with the roasted almond slices. YUM!!
CLICK HERE for 10 delicious Kale Recipes!!
I’m overwhelmed by the people who could ever judge anyone at a gym. That’s like judging a sinner at church. Just because someone joins a gym (or attends church for that matter), doesn’t mean they know everything there is to know to make the changes they need to make. That’s why they are there (duh!).
People are on a journey. Joining a gym is the first step, not the last step. THEN the journey begins. While I’ve personally never heard anyone make fun of someone who was overweight in a gym, I know it has happened somewhere, and it is a very real fear. Ironically, I probably see more people judging the fit people, like the power lifters, bodybuilders, NPC female athletes, yogis and CrossFitters for their extreme practices – but either way, there is no place for any of it in ANY gym.
If we compare the gym with the church, I think we all may be able to see things a bit differently. No matter where someone is in life, most people go to church because they know they need help. They know they need to make some changes, and showing up to church once a week is a start. Just because they go, doesn’t mean they change overnight. Even people who go to church still have junk to workout at home. It’s not like everyone who starts going to church immediately stops smoking, cussing, being selfish and making poor choices. No, making those types of improvements takes time. Over time, the people around them should start seeing their efforts to improve, and poor decisions should start shrinking like a dieter’s waistline.
The same goes for the gym. People can join a gym and learn a few tips here and there, but it takes time to accept it and apply it. I’ve had members who have been with me for YEARS who have been fed good advice for a long time, but weren’t willing to accept and apply it for a while. Does this make them a hypocrite, since they go to the gym but aren’t living healthy at home? No. It makes them a learner. Some learn the hard way, some learn the easy way – both are learning.
Sadly, people often go to the other extreme, making fun of the people who have applied all the principles and are completely “religious” about their fitness. They too can be an easy target of scrutiny. It’s the Super Member (like the Super Christian) that can be intimidating to be around, or be a turn off, because of their seemingly extreme ways.
Today, I’d like you to make a pact with yourself to try to put all judgement aside. We don’t know what people are going through personally. We don’t know people’s issues, or reasons for dieting, working out, or competing in fitness events. Sculpting their body may be the ONLY thing in their life they have control of – which may be their only sanity. There are also many reasons someone works out besides their looks. Some people do 2 hours of cardio a day because they have a tremendous amount of stress at home and they need to healthy social escape. The list goes on.
There are others who you may view as people who are “pretending” to do everything right but they haven’t lost a pound. Someone who has been a member of a gym for years and hasn’t dropped a pound is no different than someone who has attended church for years and still continues to sin. We should CELEBRATE they are still coming!! While we may not understand someone’s gym (or church) rituals or quirks, as long as they keep going, they have a chance to be impacted by the people around them. Some people are impacted easily, while others are stubborn and take time. Either way, we have to learn to love them where they are, just as I hope you love me where I am.
Let’s work together to build each other up no matter where we are on our fitness journey. Remember, EVERYONE started as a newbie – everyone! If you are further on your fitness journey, then encourage people around you, teaching them what you have learned – and never, ever, EVER give up on anyone, especially your self!
Making NO Decision is Still Making A Decision
I think many of us are not making bad decisions as much as we are making NO decisions. If we stop to think about what we are doing, we typically know the right thing to do. However, most of the time, we rush into things or live on the fly, without stopping to ask ourself if we are making the best decision. Every time I ask myself “could I, would I, should I?”, I make MUCH better decisions – purposeful decisions, instead of impulse decisions.
Even the smallest decisions are decisions we can regret. From whether we should run or not (Spoiler Alert: The answer is almost always yes) or we should eat “this or that”, sometimes we just need to stop and really think about what we are doing. If we are honest with ourselves. We’ll make more decisions we can be proud of – and less decisions we regret.
We all have a favorite food we seem powerless around. Some people crave sweets, others (like me) crave salty snacks. If you want to see me struggle, just put a bowl of chips and salsa in front of me. It’s my kryptonite. I will shrivel up into a ball and lose all my super powers. OK, not really, but you get the point.
If you want results this year, you need to STOP obsessing over your kryptonite, and START obsessing over the super powers you will get as soon as you get away from it. If you think you can’t live without your nightly ice cream, you should be more stressed out about living one more night not feeling your best, your strongest, your fittest, your healthiest. That, my friend, is actually something worth worrying about.
Think about living one more day in tight fitting jeans. Think about living one more day, out of shape and out of breath. Think about giving up a healthy heart, a long life, and spending time feeling your best playing with your grandkids. THAT, my friends, is what you are GIVING UP every time you GIVE IN – and THAT is some scary stuff!
Are you giving your kryptonite too much power?
Make a list of the things you are giving up (the future, healthier you), if you don’t give up the things you need to reach your goals.
Is it a day you have a ton of energy? Is your definition of a good day when you feel extra motivated to workout and eat right? Maybe it’s that kind of day that nothing goes wrong, all traffic lights turn green for you when you are running late to work, and you get a random check in the mail when you get home from work that covers the exact cost of an unexpected bill.
If you answered yes to any of those “good days”, then maybe you should change your way of thinking. We shouldn’t let our circumstances decide whether we are having a good day or not. We can make any good day a good day by the way we react to our circumstance.
A good day can be one of the crappiest, hardest, most challenging days you’ve had, but your reaction is so great, you go to sleep proud and happy. When your decisions are good, even on a crappy day, you end up stronger, fitter and more proud than you could have ever been on any normal day.
Greatness is not measured by what a man or woman accomplishes, but by the opposition he or she has overcome to reach his goals. - Dorothy Height
Anyone can be victorious when there is no opposition, but true victory is when you beat opposition. Make today a great day. Make this year a great year – not by what happens to you, but your response to it.
If I had a dime for everyone who said they just weren’t motivated to workout, I’d be filthy stinkin’ RICH! It’s like people are waiting on this euphoric feeling of magical motivation that lifts them up off the couch like Tinkerbell, slips on their ruby tennis shoes like Dorthy, and floats them to the gym on a enchanting carpet of inspiration and fitness excitement like Aladdin.
It’s a Fantasy Wonderland where cauliflower tastes like Feticcini Alfredo and grilled chicken tastes like Filet Mignon rapped in bacon and topped with Gorgonzola cheese. It’s where a low calorie diet satisfies you each and every day – and, no matter how low your calories are, you have enough energy to power the entire the gym as soon as you walk through the doors. …Oh yeah, and Snow White is your best friend, saying “just one more rep”, and you say “No! I can do 100, because that’s how you roll!!”
Yeah, I’m pretty sure that place doesn’t exist. While motivation is surely preferred, it is not required for success. Sadly, many people wait on it to show up, like it’s a workout partner you can’t train without.
Listen people, motivation comes and goes. Motivation is just a feeling. Determination is what will get you to your goal – not motivation. Motivation will drop you faster than the drunk on a mountain bike.
Motivation Where Art Thou?
Does it mean you quit searching for it? NO! It can surely help you, but it’s not something you should rely on. You have to rely on the decision you made to reach your goals – on good days, on bad days, on days you are motivated, on days you are completely exhausted and discouraged. You keep showing up because you have a goal to reach. You don’t stop for anything, anyone or anything. Your decision has been made.
Heart vs. Mind
While there are many real things in life that motivate us to do stuff, most of us think of motivation as the warm and fuzzy energizing feeling. I’m here to remind you, feelings will let you down. They lie to you, they cheat you, they mask the truth and they rob you of your joy. However, determination is a DECISION. It’s not that people who are determined have extra super-powers or don’t have bad days – they just decided ahead of time to not let their feelings change their decision.
- A quality that makes you continue trying to do or achieve something that is difficult
- A fixed intention to achieve a desired end.
- The settlement of a dispute or question. (Another words, quit debating with yourself. The decision has been made. There is nothing else to discuss or think about.)
Determination is not a quality you are born with, it’s learned. It’s practiced. It’s acquired over time. And, the more you practice it, the easier it will come – and the reward is what will motivate you to stay determined.
Start practicing these traits today, and say goodbye to doubt, hesitation and indecision.
Synonyms: resolution, purpose, resolve, drive, energy, conviction, courage, dedication, backbone, fortitude, persistence, tenacity, perseverance, willpower, boldness, firmness, staying power, stubbornness, strength of character, constancy, single-mindedness, earnestness, obstinacy, steadfastness, doggedness, relentlessness, strength of will, resoluteness, indomitability, staunchness.
Antonyms: doubt, hesitation, indecision, vacillation, irresolution
Have you ever looked at your checking account and been surprised to see the balance was lower than you expected it to be. I think we’ve all been there before. At first you think, “there’s no way I spent that much money”. Then, as you look further, you begin to uncover all the small stuff that created the big problem.
It’s funny how the little stuff adds up so quickly, and the same applies to our diet. It’s all the extras that can get us in trouble. Condiments, salad dressings, snacks, cream and sugar – they all add a lot of extra calories to our diet. Unfortunately most people have no idea how many calories they are taking in.
Dieting is all about checks and balances. The only difference is, most of us don’t ‘balance’ our diet account to see where we stand. That habit would never fly when it comes to our money. Most of us can’t afford to just keep writing checks without reconciling our account. The truth is we really can’t afford to ignore how much we eat either. Eventually it will catch up with you.
We can fool ourselves into thinking we don’t have to count calories, but just because we don’t count them doesn’t mean that the calories aren’t there. The only difference is no one is there to cut you off once you’ve gone ‘over the limit’ like the bank does when you are in the red.
Managing calories is like writing a budget. It takes a little time in the beginning, but as you begin to journal your food, you quickly learn what you can and cannot afford to eat. The good news is, unlike managing your bank account, you don’t have to do it forever. Part of the initial discipline is just a learning process.
You may be a good steward of you money, but are you a good steward over your body? Your body is the most valuable asset you have. Maybe it’s time to do some checks and balances with your health this year.
Most people fail, not because they aren’t working hard enough in the gym, but because they aren’t working hard enough in the kitchen. They blow 5 days of sweat and tears on snacks and cheat meals. Even people who are eating healthy, still can eat too much.
Start becoming protective over your hard work in the gym. It comes with a cost – they are called calories. We burn them in the gym, and we need to protect that investment and prevent replacing them with irresponsible eating.
If you are trying to lose weight, commit to counting every single calorie you eat this weekend, even if you’ve never counted calories before. Before it goes in your mouth, look it up and add it up. Once you know the real cost of food, you will begin to budget your eating better and see the results you want! Have a great weekend everyone! More motivation tomorrow!!