Empowering Your Mind to Create a Healthier You
The alarm clock rings for bootcamp, it’s cooler and darker outside and you say to yourself, “five more minutes” and you fall back to sleep. When you wake up it’s 7am and think, ugh I missed it. You plan the workout for later. It’s now after 7pm, your tired from a long day leaving you with no drive for your workout. “I’ll try again tomorrow”, you say. Tomorrow comes you repeat the same pattern. Angrily thinking why didn’t I just get up today. You’re not alone. This happens to many of us. The yo-yo diets, setting goals and not keeping them. Exercising 3-4 days straight for weeks and then falling off track for months. Why do we do this to ourselves?
Well we are all programmed differently. Some of us have an internal competitive drive that keeps up going. While others have a harder time with consistency often making excuses such as not being able to find time to workout or blaming it on external forces.
If you’re one of the many that have a hard time changing these thought patterns you need to reset your thinking. It’s the mind that enables our body to work. They work together and when they’re both strong you feel a sense of empowerment. You’re body will release certain hormones that create stamina in turn you’re mind will remember this feeling and you’ll want to feel this more often. You will begin to notice positive changes in your mood and body. Don’t get me wrong it takes a lot of work and motivation. Here are a few secrets that help me.
1- Change your thoughts and your attitude
Scenario: Alarm clock rings, your immediate negative thought, Ugh it’s too dark, I’m so tired I can’t get up.
Positive reframing thought- I can’t wait to see the sunrise, the pretty pink skyline. Positive behavior; put both feet on the ground and stop the thoughts. Turn on your automatic pilot; I’m going to get dressed and walk out that door.
2- Set realistic goals
I will work out on Mondays and Fridays. Tell friends you’ve made a commitment. When your goal is accomplished and you feel great, you can increase your days to three. Be careful not to set yourself up for failure by taking on more then you can. Don’t start with three days and only workout one day. You’ll feel frustrated and feel like a failure. Start by working out for one day. If you achieve more than this then you will feel the progress.
3- Begin to change your diet by adjusting two things at a time
Maybe cook for yourself one day. Or try to introduce new fruits or vegetables. Create a menu for the week and stick to it. Allow yourself cheat days, it’s ok not to deprive yourself. The thought behind this is to create new healthy habits. The same way you’re training your body to exercise use the same concept with food. If you need more support seek professional groups like weight watchers or nutritionists.
4- Have fun! Change it up!
Try to change your workouts so they don’t get boring. As you know our workouts change constantly. We may sometimes feel like kids when we use our jump ropes, hula-hoops or soccer balls. When you’re a kid you just have fun with it. Adopt this same attitude. There’s a reason why we sign up for the gym and don’t go. The treadmill and bike go nowhere. We’re looking for excitement and a challenge. Keep it moving. Try biking, hiking, running, swimming or a pick up game. Take a class that challenges you in a new way.
5- If you fall off track get back on
It’s harder to stick with a routine then get off track. If you’ve been consistent with your routine and you miss a week, you may have a strong desire to start again. This means exercise has become part of your life. You’re on the right track.
6- Keep thinking positive and surround yourself with positive people
-Bernadette McLoughlin
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