Tyres & tears in Guernsey

The art of motivation

So you want to lose your body fat, you want to tone up, you want to feel better in your clothes, you want the wow factor – you want to be a BABE! And you want it more than anything, you really do, you would give anything to be a size 10, to wear the latest fashions, to walk on the beach this summer with your head held high rather than awkwardly trying to slide out of from under your maxi dress whilst lying down so that no one sees the spare tyre that used to be your abs.

You know what to do, you have read enough magazines and articles to know that in its simplest form it’s all about, eat less move more. If your still not sure there are a host of books, DVD,s, websites and gyms out there loaded with info to get you results – with today’s abundance of information not knowing the how part of loosing weight is really not an excuse.

But despite all the info and desire another month has past and your still no closer to the babe you so want to be. So what’s missing?

In a recent opinion poll the main reason for failure to be that person was lack of motivation, despite the often intense desire to succeed some thing gets in the way, and no matter how you say it or what form it comes in the word for it is excuse, whatever the reason is that you didn’t do your workout this morning, or you finished the children’s dinner this evening (whilst preparing yours) it is an excuse, and its stopping you get results.

If you want results the ability to motivate yourself is vital. One of the main reasons people come to me is that they need motivation! But motivation has close friend willpower, and if you put the two together boom – you can do anything!

Motivation often begins extrinsically, ie you want to lose weight for a wedding, to look good on holiday or to seek revenge on an ex partner, this is when motivation can be hard, despite the desire being great. The key is making that motivation intrinsic, ie you start to do it because it makes you feel good and you enjoy it – you have unwittingly created a habit and habit is the key to a healthy lifestyle.

So below are some tips to help motivate you in to motivation!

Start with the end in mind goal setting can help here, and visualisation. Knowing and seeing what you want. If it is the workouts you are struggling with think not of the reasons and excuses that will stop you going but how you feel at the end of the workout, the body you will have and the skinny jeans you will be able to wear to that party. If it’s the evening chocolate bars then ask yourself, is the 2 minute taste of that chocolate bar going to be as good as being a babe on the beach feels?

Play mind games if you’re really short of time or motivation tell yourself you’ll just do a quick 10 minutes, I guarantee you once those endorphins kick in you’ll be going at it with full gusto and won’t want to stop. Grab your Ipod loaded with your favourite tunes and go for it.

Ditch your friends having an exercise or weight loss buddy CAN be great, but it can also be detrimental to your efforts, is your “goal buddy” a good influence on your goals, do they enthusiastically keep every exercise appointment, share the healthy eating plans that are working for them, or do they have an idea of something better you can do than workout, like coffee and donuts?

Beware, these people do not want to see you reach your goals, it will only remind them of their failure, your in this together so you must fail together – I say kick them to the curb girls!

Stick with people you admire spend time with the people you want to be, did you know that you end up becoming the personality of the 5 people you spend most time with, so again choose your friends and company carefully. Ditch the life suckers! Go to motivational seminars and join groups of people working towards the same goals as you. This is why bootcamps are so successful – a group of people on the same journey motivated towards the same goal.

Have a can do attitude you cannot do what you can’t do, so forget it. Dwelling on it will not get you anywhere; instead look at what you CAN do.

Maybe you cannot get out of going for coffee with the group of cake shovelling skinny minis, but you CAN decide to enjoy the coffee and company but forgo the cake.

Maybe you can’t get to the gym everyday for an hour or afford a Personal trainer 3 times a week, but you CAN decide to join a running club or make appointments of half an hour 3 or 4 times a week to workout at home. There are some great at home workout plans about.

Find what it is the motivates you if your not enjoying it then its highly unlikely your going to feel motivated to do it. Exercise comes in many forms, if you find the treadmill tedious (like the rest of us) then forget it, there are loads of options, get outdoors, join a bootcamp, try boxing, swimming, climbing, the list is endless.

Try try and try again one bad day or one stray biscuit does not ruin the whole previous two weeks of focused effort. It happens, life happens – don’t worry, back to your CAN DO attitude. Dust yourself off and try again.

Have your goals to hand and everyday do something to
get you closer towards them, whatever it is.

Whatever you do, do something! Don’t let life pass you by stop wishing and start living!!!!!!

Starting the day the right way

Why are western breakfasts so carb dependent? Cereals, toast, pancakes, croissants, pop-tarts, crepes, waffles, muffins, hash browns, porridge, oatmeal, breakfast bars, breakfast squares, and now even breakfast “cookies, a bowl of biscuits repackaged as a nutritional start to the day!

Many of my clients find the first meal of the day the biggest challenge and get stuck on non carb breakfast ideas, the idea of cooking or chopping first thing in the morning is just out of the question for most of us, who end up rushing out of the door still trying to dress ourselves, wiping the kids faces and going through the day ahead’s list of jobs, so here are some easy ideas

The number 1 breakfast option has to be eggs, boiled, poached, scrambled, fried, in omelets, or pastry free quiches, however you like your eggs, there is no denying they are a great source of protein and really versatile, hard boil the night before for a quick brekkie you can eat on the go.

Or you can bake eggs with vegetables such as, mushrooms, onions and peppers and either meat or fish in a crust less quiche that you can keep in the fridge ready to grab in the mornings.

A smoothie is another quick idea, fill a blender with berries, ½ banana, natural yoghurt, ice and a little soya milk – then just hit the button and drink. Add a tablespoon or two of flax seed for some healthy omega-3s.

Good quality protein shake, add a couple of scoops to water or non dairy milk, add ice and blend.

Leftovers, ok this option may take a bit of getting used to, mixing up the whole dinner, breakfast thing but meat, fish and veggies are actually the ideal start to the day.

I’m sure our ancestors would have started the day with the leftover kill from the night before. To slowly get used to these ideas try adding some uncooked veggies, such as spinach, tomatoes and avocado as a side to your eggs in the morning.

Breakfast salad, add hard boiled egg and shredded bacon to fresh spinach leaves. Throw in some apple slices or nuts. This can be made the night before, then add olive oil and balsamic vinegar in the morning.

My favorite breakfast is mixed fresh fruit – whatever is in season, (mangos are beautiful right now, as are kiwis) with a handful of nuts and seeds, topped with live yoghurt - if it’s the weekend I treat myself by adding a few organic porridge oats to the top ( I know crazy hey?)

Berries are great at the moment as well and a low GI option full of anti oxidants.

Then about an hour later I would have a boiled egg to add more protein, or a protein shake if I’m going to be working out

When I have a little more time I chuck a few eggs and some smoked salmon in a pan, then serve with tomatoes and mushrooms – yum. To be honest the whole thing cooks in the same time it takes to make a slice of toast.

Preparing food the night before will help; either cook an extra piece of fish at dinner (goes great with spinach in the mornings), chop some fruit and leave in the fridge (bananas aren’t great for chopping in advance).

This is probably a new way of eating to most of you, and is all about retraining the pallet back to the ways and taste of our ancestors. I know that this can take some getting used to and is the area that tends to prove the biggest challenge for those looking to make the change to a healthier lifestyle.

It may not happen over night but taking steps to eliminate the highly refined, cheap, processed carbohydrates (sugars) that make up such a high part of the western diet from our breakfast tables will take you closer to optimal health, and a slim waist line.