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Today’s article is about the majority of people who set fitness goal fail at them. And most importantly how you can become one of the 8% who actually get to their target successfully .
The answer is having a plan for the bad times.
Let me explain. What we see a lot of is when people join any fitness programme or start a diet or even the Growing Younger programme… doesn't matter… they usually start on a bit of a high full of excitement and motivation.
However, at one point in time usually within the first 6-8 weeks all of a sudden, something will happen and “life” will start to happen. And unfortunately, it's a slippery slope to the bottom. And then they get down to this lower part of the crevice if you like in terms of motivation levels, bottom of the hill. And then at this point, this kind of “life gets in the way” or “I’m too busy right now” becomes too much. And the first thing to go is their health.
Because when they are up here (point A on the graph), and right in this sort of awesome wave of motivation, they're doing everything. They work out 4 or 5 times a week, they're eating super healthy, all that good stuff. And then all of a sudden life starts to happen and they obviously can't cope with it and quit.
What you need to do, though, you need to change your mindset around having a plan for this dip in motivation levels (point B on the graph) which is only a matter of time. No one is ever 100% motivated 100% of the time.
One of the things that really helped me was planning my workouts, planning my nutrition, and having a structured plan through the whole process. So, I've probably talked about it before. But ultimately what happens is if you want to lose a lot of weight, you've got to do certain things every single day. It’s the consistency. You’ve also got to understand that doing at least something is better than doing nothing. So it doesn’t always need to be perfect.
This is how I plan for these inevitable motivation low-points. It’s as simple as if my week or month is super busy, can I eat one healthy meal a day? It’s the rule of one. And that's your plan.
Yes, I can eat one healthy meal a day… and you can do it too. You're going to have one fewer glass of wine a day or on a weekend. You can do one workout a week, if that's what it comes down to. But you have to have a plan for this, because when you come into this thing (point B on the graph), and life gets in the way it is easy to get discouraged and give up completely.
Life is like a big wave, you have peaks and you have troughs.
And for me, I've managed to maintain my weight, 20 kilos down, through eight knee surgeries, shift work, family, business, because I had a plan for the lower days.
If I can only get to the gym once a week for a month, I do once a week for a month. Then when this “busy period” passes and I start to get a bit of motivation back, I can add in 1-3 times a week, and eat more healthy meals per day. And what that does is it takes away that all or nothing mentality.
When you think about getting fitter and healthier this is where you start. And realistically, this is where you end too. Your health and fitness should be something you do all the time. It's not something you turn on and off like a tap, when it's convenient. And when you're motivated at the top, that’s great. So, if you have that expectation that health is a long-term commitment you will win. And every little thing that you do right is an investment into your health bank account, figuratively speaking.
If you say to yourself, when I come across a bad time in my life, or I'm feeling low motivation, I'm going to stick to the “one thing” rule, you get the power to choose that one thing is… one workout a day, one walk a day, one healthy meal a day, one less glass of wine a day, one hour to bed earlier a day. If that's all you can manage, then that's what you should do.
Because if you only have that expectation of doing the one thing, what happens is your motivation stays there. You're not saying to yourself “Oh my God, I can't do it 10 times a week. So, all I can do is one and it's a disaster.”
You've already planned for it. Your expectation is when you get busy to do just one thing that you choose, OK? And that plan will get you through the bad times.
It'll get you through these difficult parts of your life because they're going to happen, there will be tight deadlines at work, people are going to die, you may from time to time get sick, you're going to have an injury, you're going to have whatever that is for you.
But as long as you have a plan for these things, you're going to be fine.
It's a mindset thing.
Have a plan for these times. Have a plan for the rough seas, essentially. And as I always say, something is better than nothing. You've got to do something to get through it all. And if you approach it like that, you will be way more motivated for way longer periods of time because the expectation is just to do one thing… just to do what you can in these tough times. Does that make sense?
So don't think that if you start doing something all the time, and it's going really, really well that as soon as it's not going well that you can't do anything. It's an all or nothing mentality and it’s one of the main reasons why the majority of people fail.
This is a great analogy... Think of it as a thermostat that you can turn up and down depending on what's going on in your life. And really that's kind of what's helped me get through the last 12 years of keeping my 20 kilos off gained through surgeries, funerals, holidays, work, business, family, the whole lot.
Because I just approach it with “I'll just do what I can in this tough time”. And honestly when you approach it that way, you'll never really need to be motivated. You just get it done.
Hopefully it resonates for some people who are feeling like they are at the bottom of their fitness motivation trough. As the old wisdom goes, "This too shall pass”. It will pass and you will have more time for you and your health. You will get more motivated.
I promise you – this concept is absolutely game changing in the way you think of things.
That's it from me. If you do need some help, there are some links down below. If you don't need any help, don't click on the links. It is what it is. If you want to speak to us about your health and fitness and you may need a coach to help you get through these tough times, we’re there to help you with that too.
If you learned something useful from the article could please do us a favour share it with somebody else. Also feel free to comment below if you'd like to add something or ask a question.
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