You’re on your phone thinking, I should have gone to the gym this morning or I should be working out right now. I should have taken the dogs for a walk, I shouldn’t have had that pizza last night, I need to get out of bed, I should probably get back on top of things… Ill start next week.
We have ALL been there and its most common just after the Christmas Break. I realised, since it is the first post for 2015, that it’s only fitting to share my best tips on something that we are all struggling with- MOTIVATION! We’ve finally allowed our body’s, our mind and general being to slow right down over Christmas. We have put the breaks on in this whirlwind called life then put our feet up and INDULGED in Christmas ham, ice cream, potato bake (mmm… potato bake) but WAKE UP PEOPLE it’s the 8th of January 2015 and before you know it another year will pass you by and you’ve got some serious dreams to chase!
So how do we find that thing we have all lost? Welcome to my Top 10 Tips on how to get MOTIVATED!
10. Buy a new workout outfit
Is it just me? Or do fresh colours, new shorts excite you to get your workout on too? I know I am a sucker for some new sports gear and it gives me encouragement to get to the box and workout in them. So spoiling yourself at lululemon should be in your next shopping trip I think! I totally get it, not everyone can afford to buy a new workout outfit every time you want to get motivated especially after Christmas. A tool I have used in the past is putting a money jar by the door, every time you head to the gym you put $2-$5 in the jar. After 4 weeks of visits to the gym you can reward yourself with a new sports top/ shorts/ jacket or whatever you fancy!
9. Start FRESH
8. Set your goals
Why is it that we want to be motivated in the first place? We want to be motivated so that we can be better, reach our potential and improve on one self. Sit down with a notepad and pen, think about what it is you really want to accomplish, try to think about what you had set out for yourself last year and brainstorm how you can improve on that weight, distance or time. Some goals examples are:
For the next 3 months I am going to go to the box/gym 3 or more times a week – Create a spreadsheet, stick it up on your fridge, tick off every time you go
Go for a 30 minute run once a week
Squat my own body weight
Complete 3 Pull Ups in a row
Nail 50 Consecutive Double Unders
Lose 2- 3% of body fat
Give myself ‘Me Time’ 1 hour a week
Choose 3 -5 books to read this year
If you have weaknesses than they are usually a great way to create a list of goals. You must, must, must put a date next to each of the goals you put down for e.g. Complete 3 Pull Ups in a Row by 1 June 2015.
It’s so important to put these goals up somewhere you can see them every day. A great spot is by your desk, on your vision board (you dont have one? That’s something you can add to your workspace to motivate you) or on your fridge at home.
I split my goals into different categories being, Personal, Fitness and Career. I told myself that I needed at least 3 goals for each category. After a day of brain storming I had my 9 goals and after speaking to my friends and husband about it I have about 15 goals to conquer this year. And I dont doubt that the number will grow as the year passes by. Heck it was May 2014 that I decided to do an Ironman 70.3 in September, who knows what Ill set myself this year. Be brave, be limitless- Dream Big, Chase Hard!
7. Prepare Your Meals and Snacks Ahead
Failure to plan is planning to fail. Over Christmas you’ve allowed to slip up on those late night chocolates and lunch time hot chips. You are more likely now to be all “oh I’ll start eating better next week” when the bowl of buttered pop corn comes around your way on the couch.
To plan my meals, every Sunday I will go to the local fresh markets and stock up on all my vegetables and fruit for the week. Then I’ll head to my local Butcher and Seafood shop.
I buy enough to last the whole week except for any planned outings, so that all the food I need is there, ready for me in the fridge.
My biggest challenge personally is preparing Snacks. When I fail to prepare them, I forget to eat them causing me to have a serious loss in energy to work, train, basically all functionality goes down the drain without fuel. If your going to be motivated and all you need to make sure you’re eating enough. If this means spending 2 hours on Sunday doing your weekly shop and food prep, then so be it, you’ll feel a million bucks being so organised… bringing us to tip number 6!
6. Get Organised
It’s not a great way to start the year feeling over whelmed and incapable of the tasks that are waiting for you when you get back to the office. I understand, sometimes you want to stick your head in a hole and wait for the storm to pass. Well, Ive got some sad news for the people who have put their head in a hole and ignore the mountain of tasks- that work, those tasks are still going to be there when you emerge from that little hole. My tip is: Chest up, long black in hand, hair back, badass attitude- let’s attack this!
One of the first things I bought in December was a 2015 Planner. Somewhere I could put everything; my goals, ambitions, my ‘To Action’ list, my monthly events calendar, my Coaching times for the week, times I will be training, shopping lists, EVERYTHING! One of my personal goals for 2015 is to be more organised, so each Sunday night (some people may prefer Friday afternoon) I plan my whole week to ensure I get my ‘To Do List’ accomplished each day, in turn I am on schedule for projects, I turn up to meetings and appointments and I am day by day, achieving the goals that I have set! Win- Win!
I also put reminders in my phone for important tasks/ events that I have on the horizon so I am well prepared. It really is a rewarding feeling to cross off the lists of task you are to complete each day and hopefully this motivates you to attack what the next day has in store for you.
5. Discover what makes YOU happy!
Work, train, sleep repeat. Work, train, sleep repeat.
Does this sound familiar to you? It does to me and it can get really repetitive sometimes! Don’t get me wrong, I LOVE my job, I love training and boy do I love my sleep but what is it that really makes me happy?
I have discovered a new found love in surfing. Why? Because for those moments I’m out in the ocean, I am completed turned OFF LINE, there is no technology out there (a part from my GoPro) and in a world where I am constantly posting, sharing, tagged, uploading, commenting, emailing, collaborating, it is PURE BLISS to be offline with the world and ONLINE with ME!
I am completely present in that time to the ocean and the sun, to my surroundings. It is free, liberating, fun and it makes me HAPPY! This is what I mean by find your Happy and I’ve promised myself once a week, if weather permits to get out the back and do this thing that makes me happy. Some people’s happy can be:
reading a book
sitting on the beach and listening to your favourite tunes (Beeeyoooonce..)
sewing/ making a cushion (not for me but different strokes for different folks hey!)
If you already know what makes you happy, then this step is ‘Focus on what makes you happy’ life is too short not to make time for the good stuff.4. Commit to something that challenges you
Do you know what really keeps me accountable? When I register for something that scares the shit out of me. That’s when I get my ass into gear hence one of my goals every year is signing up to a Half Marathon. Without signing up to it I don’t think I would keep my running in my training schedule, even though I (obviously) enjoy it. Another thing I have committed to that I am terrified of is Swimming!
I hate swimming and with no exaggeration am very bad at it. I knew I had to do something about this weakness I wanted to take on so I committed to a triathlon sprint distance, finishing that gave me the confidence to do an Olympic distance triathlon and then an Ironman 70.3. You see, conquering fears, committing to something that challenges you makes you hungry, and it is incredibly motivating.
3. Read an inspirational book
I am currently reading this amazing book Daring and Disruptive by Lisa Messenger , founder & Editor in Chief of COLLECTIVE Magazine. I know, I know, “I don’t have time to read a book.” Listen here, give me a favour, write down in your goals list, ‘I will not use “I don’t have time for <insert task here> in 2015” We all don’t HAVE time, but we MAKE time. I am making 20-30 minutes before bed to read a book most nights each week. I get off my phone, I turn the TV off, my bed lamp on and give my mind some motivating words before bed. That may not work for you, perhaps you could read over your lunch break or on your weekends for longer periods of time.
Moving on from the “I don’t have time” nonsense, one of my favourite ways to be motivated is to read and learn from the inspirational. Whether its a sportsman, someone who has overcome hardships in life, an entrepreneur/ successful business person or who ever you look up to, its enriching for the soul to read the words of someone extraordinary.As this is one of my personal goals for 2015 I have already ordered my next book #GirlBoss and am on the look out for more amazing entrepreneurs, let me know if you have any you recommend.
2. Find a training buddy
I can tell you right now, there is no chance in hell I would have showed up to HALF of my training sessions for the Ironman 70.3 if I didn’t have my training buddy to meet and hold me accountable. And Im pretty sure she’d say the same. The last thing you want to do on a winters morning, somewhere around 4:30am, still pitch black, freezing to the point your whole face is numb, is jump in to a lake and swim 1500m. Well thats what we made each other do for a good 6 months. Not just swimming (which was my least favourite) but also running, cycling, yoga and CrossFit.
A training partner is someone who you can be accountable to, if you wake up one morning and don’t feel like showing up then you have just let down yourself. You are more likely to show up if you know someone is waiting for you and counting on you. I recommend you share your Fitness goals with your training partner, even sign up to a CrossFit comp/ running race with them and work towards your own goals within that event. Also, plan out your weekly training sessions, text each other your healthy meals and be there for one another when times get tough.
Plus sunrises are so much nicer to share with your training buddy. And it was funny, Courtney and I always started the morning despising one another for making each other get up but by the end of it we would be laughing until our bellies hurt and taking way too many selfies to celebrate our morning of training.
1. GET STARTED!!!
Do you know what’s stopping you from chasing your goals? It’s YOU! You are you’re only limit. The limit is not in the sky, the limit is in your mind. If you aren’t happy with your current lifestyle, shape, strength capabilities or fitness capacity what are YOU going to do about it? Every moment you breathe is an opportunity to take a step in the direction of your goals. You can choose and create the life you want.
Don’t be afraid to take risks, to put it out there for everyone to see. Insecurity kills more dreams that failure ever will.
No one is going to say to you ‘what are your aspirations in life, I’d like to do them all for you.’ The ball is in your court, the opportunities are in your hands, life is short, GO FOR IT!
I hope this post has you motivated and you have attained some tools to get you on top of 2015. I love reading your comments and posts on Instagram and Facebook, I truly appreciate all your support. Have an amazing start to your year!