You have decided to make your health a priority. You have great intentions, but just cannot seem to get started. I hear this all the time from my challengers as we discuss their goals. Unfortunately, good intensions do not lead to actual changes! The reasons you can’t start or stick to a major lifestyle change most likely stems from one of the following: Change is uncomfortable, You are afraid to fail, You do not have time, You are overwhelmed, You do not know how to get started… Am I right?
5 Steps to Minimizing Excuses
1. Recognizing your Desire to change
The fact you have decided that a change is needed is more powerful than you think. Give yourself kudos for making this decision. Now expand on this desire and define your WHY. What is something important you are willing to fight for when it comes to your health, and why?
Losing weight or getting healthy is not specific enough. However, losing fifteen pounds to get off blood pressure medications, fit into a dress for an upcoming event, or being able to keep up with your kids, is. Find the real reason you want to make a change and you’ll get motivated quickly.
2. Setting the Stage
Now it’s time to set aside a small block of time to start your transformation. Scheduling is KEY as if its not on your scheduled it is easy to not get done. Also, this time needs to be NON-NEOGIABLE. Even if you start with 5 minutes, it’s a START. Your health should be a PRIORITY. You cannot be there for others if you are not there for yourself. I am talking to you, my fellow moms! I am a mom of newborn currently and it has been HARD to find time to get my workouts in, but I have been able to carve out 30 minutes while she sleeps even if it means I drag my weight upstairs so I can keep an eye on her. One of the reasons I love at home workout!
3. Find a Support System
Whether it’s your friends, family, coworkers, recruit a few people to cheer you on after successes and hold you accountable for setbacks. This is psychologically proven to help you reach success. I love this as I am a science nerd. One of the reasons I was successful when I started P90X was that I had a free Coach and an online support group. When I have trained for running events, having a running buddy has really helped get me out the door especially on cold Denver mornings!
4. Track your Progress and Reward Yourself
Keep a journal (paper or note on your phone). Log into an app like Challenge Tracker (which I use for my challengers) or my fitness pal and keep an honest journal of your accomplishments and setbacks. Setbacks are learning opportunities! You will learn and grow. Just do NOT give up. Remind yourself of your WHY and restart. We all have off days, weeks etc. True change comes from being CONSISTENT!
Rewarding yourself for achievements makes all your hard work and effort feel worthwhile. However, make it something useful lie a new workout outfit, a new book or a massage vs indulging in some junk food.
6. Take Action
This is the hardest part but of course the most important! Make a plan – find a local gym, a running group, or come join my accountability group 🙂 Tell your support system of your intentions and have them hold you accountable. Get the junk food OUT of the house and stock up with healthy options. One easy step is to start drinking more water each day. Get a fun water bottle and make it a game to see how many times you can fill it up!
Remember you are WORTH this change. No matter the struggles, you CAN get through this. Your health is the best gift you can give yourself and others. I BELIEVE in you!