Top 10 ways to stay motivated

One of the most common things I hear from people who see my blog or one of my updates is, "I don't know how you do it, I just can't stay motivated". It's true that sometimes I have motivational issues, but here's what I do to keep myself on track and on target:

1. Establish goals - When I started with my new diet and exercise lifestyle, I had to decide what my goals would be. While the big-picture goal will always be "to be healthy", for me that was not enough. I realized that I need clear, achievable goals pretty early on.
2. Set new goals often - As you approach completion of one of your goals, make sure that you've set your next one. Don't let yourself stall out after you've finished a goal. My goals are always working towards just the next thing. Currently, I'm doing the C25K with the goal of running finishing a 5K race. My next goal will be to do a sprint triathlon.
   
3. Start out small - Just do a little bit. My very first goals (as you can see on this blog) were to work out for 30 days using the Wii Fit, and to drink more water. Not huge goals, but they were ones that I could actually accomplish, with just a little bit of dedication.
4. Keep yourself accountable - do this one however you can and whatever works for you. For me, I update Facebook daily and I keep this blog. The Facebook thing started with my first day and made a huge difference. The blog has been another fun way for me to keep everyone updated.
5. Surround yourself with supporters - this is an important one. Make sure you share your goals and your progress. It's ok to brag a little bit here. You want people who are going to encourage you to keep it up - whether at home, at work, family and friends, or online. If you're not getting the support you need from family or friends, find it in a community of like-minded people. That's why I started reading the Shredheads blog.
   
6. It's ok to miss a day - on both the diet and exercise side of the equation, never beat yourself up if you miss a day, or you don't make your goal, or you eat too much. Remember, you're really trying to change your lifestyle. Being militaristic in how you approach it will eventually turn you off.
7. Listen to your body - this one is important. When your body hurts, pay attention. You may need to take a break to recover. When your body feels good, pay attention as well. This is how I realized that swimming was a great exercise for me. The whole time I felt great, and afterwards I was sore. Bing! This is one exercise that works for me.
   
8. When you have an off day, remember your goals - some days are really hard to get going. Sometimes I want to sleep in and other days I'm just not feeling it. On those days especially, I make myself remember that I'm getting in shape for my coming vacation.
9. Imagine yourself at your ideal weight - I mean really imagine what you'll look like, how you'll feel, how others will see you. Put yourself in that place as you're struggling with that last set of crunches.
   
10. Reward yourself! Always associate your short term goals with a non-food reward. Things I've rewarded myself with and for what:

Finishing 2 weeks straight on the Wii Fit - my new "old school" Atlanta Braves cap that's in my profile picture.

Finishing 4 weeks on the Wii Fit - new running shoes, shorts, hand weights, and a yoga mat (in anticipation of my next goal - finishing the 30 day shred)

Finishing 20 days of the 30 day shred - a couple of new workout DVDs

Finishing the shred - a new tattoo

Finishing C25K and finishing the 5k race - you'll just have to wait and see!

So how about you? Do you have other tips for how you stay motivated? Share them in the comments!

Day 67 - Get into the groove, boy!

This morning, I worked out to the 30 day shred for the first time in almost 3 weeks. It was a great workout, but OW! I did level 1, and had no problems doing the whole thing, but my thighs are way sore! Oh shred and Jillian, how I missed you! I definitely need to keep doing the shred - I feel so much better for it. I haven't yet figured out how I'm going to work in swimming, I may do that in evenings when I shred so I can have a whole day to recover from C25K. Or I may switch them around. Decisions, decisions...

I promised some info about my reward for finishing the shred. Still can't share yet, but I can say that I've planned my vacation! We're going to Puerto Rico and I'm so excited. It's even more motivation to keep up with my exercise.

On the vacation note I'm doing something else I've never done before. I made my first appointment to get waxed for this coming Friday. Guys, if you've done this, or have considered it, let me know in the comments. Anyhow, it's all my back, shoulders and belly so we'll see if I can handle the pain (I'm sure I can what with the tattoos) and if I like it. If I do, I'll go again a day or two before we leave on vacation. This is a present to my wife, and a bit for myself.

Day 60 - and the shred is over!

Wow, what a month! The results speak for themselves, so I'll get right to it:

30 days of the 30 day shred and 10 days at each level:

• I'm down about 10 lbs.
• I'm down 2 pants sizes from a 40 to a 36 (actually a little more, I think I'm between 36 and 34)
• I'm down an average of 2 inches across midsection (chest, belly, waist)
• I'm down an average of 1 inch across my thighs and butt
• I'm down an inch from my neck

Tomorrow starts the C25K and I'm way excited about it. I'll of course keep up with my weigh ins and measurements (and photos which I'm just not yet ready to share with you all).

As for my reward, you'll just have to wait and see what it is. I already have it planned out, but I think it'll be another couple of weeks before I get it.

Wish me luck!

Day 50! 10 more days of the shred

Had a great workout this morning. My knees are feeling better. I even did the oblique twists and skater today (with no ill effects). Today was the last day of level 2 - tomorrow starts level 3. Also, I was shocked when I went back to the Lucky store to use my credit from last time and discovered that I lost another size! I'm in 36 sized pants now!

I couldn't believe it. I had to have BOTH salespeople come take a look, but I fit in a size 36. This is a H U G E day for me. I haven't been size 36 since high school! That means I haven't been this size in 20 years!

We went out for Father's day last night with both sets of parents. We went to the Cheesecake Factory. I had grilled mahi-mahi, broccoli, and asparagus so that I'd be able to share some dessert with my dad. We shared the key lime cheesecake and it was delish! The whole table tried it and everyone said it was light, refreshing, and just the perfect thing. I keep rediscovering that it's all about choices. I chose last night to eat really well for dinner (and all day, for that matter) so I'd be able to join my dad for a special treat.

After dinner, we went to Barnes and Noble bookstore. I walked around and around until I realized that holy crap! I only have a little more than a week on the shred! I have to pick my next thing. So they had a buy 2, get 1 free DVD deal. I picked up Step by Step Tai Chi with Tiffany Chen because Tai Chi is something I've always wanted to try, another Jillian Michaels DVD, Banish Fat, Boost Metabolism because Jillian's shred is working so well for me, and my wife picked out Yoga to the Rescue - Feel Good from Head to Toe with Desiree Rumbaugh for the two of us.

So I may do the second Jillian DVD next, or I may do the Couch to 5k next, or I may mix it up and do many of them. Not really sure, but hey - now I've got options!

Day 31: The first of the 30-day-shred

Oh. My. God. I am in such pain. The shred literally kicked my butt. And I had to take a break half-way through. What a wimp I am.

I can tell you that this workout really works. I even had trouble getting down the stairs to get in my car this morning. I was breathing hard almost the entire time, my body was drenched in sweat, and I was a quivering mass of goo only 10 minutes in. I used 2 lb weights and had to do the modified versions of almost everything (hint: modified = less impact, but less work), but I finished it! That's right, I did the whole thing!

Ok, so there was a bit of complication in that yesterday my dog Stoli knocked me into our coffee table, and I really banged up my knee. That was bruised and sore today and made it so I couldn't really do the "butt-kicks" exercises, but other than that, this workout was awesome.

I have a couple of other things to add here:

• First, the shoes that I rewarded myself with for completing the first 30 days are just AWESOME! Even though my entire body was in pain, my feet felt great (and still do).
• Second, I did some "before" measurements just so I can check my progress and see what changes there are after 30 days. Those measurements are below.
• Third, I'm not going to publish my weight every day now - I'm still tracking it daily, but instead I'll be publishing it weekly. It provides more room on the blog, and is frankly just easier.

Measurements at day 1 of the 30-day-shred:
Chest: 46"
Bellybutton: 45"
Waist: 42"
Right bicep: 16"
Left bicep: 15"
Hips: 38"
Butt: 41"
Neck: 16.5"

Day 30 - Hooray!

Yay! Today is the 30th day and with this morning's workout, I've finished my first promise to myself. I feel great and have seen some great results, even though I gained 4.4 lbs this morning. Again, it's the sodium thing - I really have to start watching that much more closely! So, here's how I'm rewarding myself:

First, a new pair of running shoes. I strongly recommend going to a running specialty store, especially if you've never done so. I went to Big Peach Running Co. in Kennesaw. The salesman who helped me, Nathan, was great. He told me that he's on the running team for KSU, so I felt pretty confident in what he had to say. Anyways, first they had me stand on a machine that analyzes how you stand. It turns out I have mid to high arches (a good thing) and my balance is a bit to the right - which I know from using the Wii.

Next, they put me on a treadmill and video taped my walking and running. They do this to determine your pronation. That's how you land on your foot when you run. Do you land flat, on the inside of your foot, or the outside of your foot. It turns out that I am a neutral pronator, but I splay my feet out as I walk. Of course, I know this too (the splaying part) because my mom always used to tease me about it as a kid. I asked Nathan about this and he said it's normal and as long as you move forward in a straight line not to worry about it.

Next, he had me try on about 6 different shoes in an effort to narrow down my best fit. I narrowed mine down to two different brands. Then he put one on each foot (so you're wearing 2 different pairs of shoes) and had me walk, jog, run around for a bit. I'm really glad I took this step as the pair that was more comfortable initially turned out to be less comfortable once I was "working" in them. I ended up purchasing the Mizuno Wave Rider 12's for about $100. I think it's a great investment as I intend to keep the exercise routine going!

I also picked up a few other things that I'll need for phase 2 of my routine, in the 30 day shred. I went to Dick's Sporting Goods and got some 2 pound weights (my wife already has the 5 pound ones), a yoga mat, and a new pair of Umbro shorts that were on sale. Umbro is my favorite workout and exercise shorts.

Finally, today we're heading to the Georgia Renaissance Festival so that should add some additional exercise since we'll be doing TONS of walking. I just really need to make sure to keep the whole sodium thing in mind - particularly there!

Day 29 - back down a bit

Went out to Sushi with the wife last night. Dinner was delicious, but I forgot (again) how much sodium there is in sushi. Well - actually it's in the soy sauce, but still. I still managed to lose 2.0 lbs this morning, so that's a definite positive. I'm feeling great today. There's something to this exercise thing!

Yesterday, my wife told me that I look "skinny." That really made my day because it means even people that see me all the time are starting to notice. I still have a long way to go, but it's really working.

I'm also very excited about starting the new program on Monday, the 30 day shred. AND - I should be doing the "reward myself" thing tomorrow. All great stuff!

Day 17 - and I'm up again

Had to take one of the dogs to the vet this morning, so I worked out extra early. Not sure if that's what did it, if it was the fact that I drank water up until bed time (usually I stop when I finish dinner), or if it's just my weird body cycles, but I'm up 2.6 lbs today. I'm not really concerned as I know it'll come back off but it's a little disheartening. Now I know why everyone says not to weigh every day. But with the Wii, it does it for me.

Oh well, I still plan to do at least 30 days straight and see what it does for me. I still feel better, my clothes are fitting better, and I'm seeing muscle definition already (that I thought would take lots more time). Trying to figure out what my 4 week gift to myself will be - I'm considering new shoes with one of those fitness "gait" measurements to get the right kind.