By Britt Larson, IFBB Pro & Functional Health Practitioner
When it comes to achieving our health goals, or, ANY goal, really – productive action is key.
Whether it’s losing weight, building muscle, maintaining a healthy lifestyle, or going for that job promotion, doing the right thing is a critical component in achieving anything truly worth having in life as well as optimal health and wellness.
But how do we make sure we’re doing the right thing? And how do we make sure we’re consistent with our efforts?
Well, to your credit – you DO “know better,” I mean, TRULY, you do! You know that you should probably order the grilled meat over having a giant platter of cheesy nacho fries.. And you know you SHOULD be active, instead of being married to Netflix & the couch.
In this blog post, I’ll be sharing some tips and actionable steps you can take (((RIGHT NOW))) to help you start doing the right thing and achieve your health goals.
- Start Small
One of the biggest mistakes people make when trying to achieve their health goals is trying to do too much too soon.
Good intentions are everywhere – it’s the FOLLOW THROUGH and action that count. We know this, maaan!
If you are someone who can do giant lifestyle hauls, then go for it. But, if you’re like most of us, it takes some time to get acclimated.
This is where we decide that starting somewhere and putting 100% effort into that, is more important than having this perfect plan that you follow 0% of. So! Instead of making big huge, SKEERY, drastic changes? Start with small, manageable steps that you can consistently follow through on.
For example, instead of committing to an intense ass-kicking workout plan five days a week, start with a 15-minute daily walk or jog around your neighborhood. The idea is to create a habit of doing something, rather than focusing solely on the result.
If you feel that this is silly? Just know that you aren’t alone.
We’ve all seen the popular images of the guy running with the caption of “no matter how slow you go, you’re still lapping everyone on the couch.” I agree! that image motivates the hell out of me because I know how much effort he’s putting into it. He’s choosing healthy habits, and we all start somewhere.
So if you feel a certain way about starting, just know that most of us have felt that way and by choosing to commit to doing right by yourself, the things that were once hard become easier because you get stronger AND you should be damn proud of you. Heck, I know I’m proud of you and I probably don’t even know you (yet!).
2. Create a Plan
Setting achievable goals and creating a concrete plan is essential to make sure you’re doing the right thing. Be aware of NOT focusing solely on the OUTCOME (for instance, if you’re trying to lose weight, don’t just set a goal of losing 1-2 pounds per week). Focus on the lifestyle habits that will get you there, like “I will go outside and be active for 20 minutes per day Tuesday through Sunday.” And “At Breakfast and Lunch I will trade half of my big portion of rice for my favorite steamed veggies.”
The reason is, it’s in our daily habits, our actual lifestyle that the outcome lies. If you want to be a “fit endurance runner,” then you do what those individuals do – but even more, you don’t just become one overnight.
It is with daily effort and building onto those habits each day. Going from running 0 miles per week to 50 can wreak more havoc on you than you might expect! If you burn yourself out in the beginning, you likely won’t be around for the long game.
Next, create a meal plan that’s nutritious and sustainable and commit to sticking to it. If you have a gym membership, consider scheduling your workouts in advance, so you have a set schedule that you can adhere to.
3. Find an Accountability Partner
One excellent way to stay committed and motivated is to find a friend, family member, or a coach to hold you accountable for your actions. Having someone who shares your goals and who can provide support and encouragement when you’re feeling stuck or down is incredibly helpful. They can also help you stay on track and remain consistent with your efforts. A lot of us know more than we think when it comes to “doing the right thing” as far as eating protein, getting active, etc – but one thing I get quite often in my practice is that people really enjoy the accountability and having someone who believes in them.
As their coach, in addition to listening and providing feedback, I help remind them of their why and I share with them exactly what I see from an outside perspective.
By having someone with you on this journey, it holds you to another standard. For some reason it’s easier for us to break the promises to ourselves, but we don’t want to let others down. Since we know this, we can use this knowledge to our advantage and set ourselves up for success with a buddy!
4. Celebrate Your Wins!
Celebrating your wins, no matter how “small” you might think they are, is a crucial part of staying motivated. I honestly wish I would have done this more during my professional bodybuilding career, so I always make sure to remind others to CELEBRATE all of the efforts – along with celebrating the ones around you who have supported you along the way.
A lifestyle change is not ever really just about you, it inevitably changes the things you do day to day which impact your circle. Show yourself love and show your peeps love by celebrating it all.
Recognize and appreciate your efforts, and take time to reflect on the milestones you’ve achieved so far. For example, if you’ve been consistently eating healthy and working out for a few weeks now, treat yourself to a massage, a new workout outfit, or a spa treatment.
I’d encourage the “treat” to not be so food focused, because if you aren’t careful, it could lead down a dangerous road (maybe cravings, food obsessions, binging, etc) of self- sabotage.
5. Don’t Give Up
Finally, one of the critical things you must remember when it comes to doing the right thing is to never give up. Let’s be honest – there will be days that are going to absolutely suck. There will also be days where you feel on top of the world.
It’s all normal.
Go into this knowing that there will be setbacks, obstacles, and moments where you might feel like quitting. But remember, these are all part of the journey.
Motivation is fleeting, which is why we need to become clear about the underlying reasons of WHY we started to begin with. When someone simply tells me, “I just want abs.” I immediately refer back to the question, “WHY do you want this?” because the whole “abs” thing is fleeting, we never really only want “abs,” we want the FEELING that we think those abs are going to give us. Does achieving abs, to you, signal success? Health? What is it that you want from the thing you are trying to achieve? As someone who has had those glorious shreds for a good period of time – abs alone didn’t make me happy. I looked cool as heck, yeah! But if I’m being transparent here, it felt empty, and surface level to me. They were extremely hard to attain, let alone keep. I also felt pretty bad, health-wise. HOWEVER, the person I became through the triumphs of a difficult challenge? I AM proud of that.
So again, think about the FEELING you are after behind the thing you think you want and go from there. Do you want abs because the babes dig em? I promise, as a “babe” myself (LOL) who knows many other “babes” that feel the same, I could care less about my person having abs and more about if he is happy with what he is doing and who he is becoming in the process. If I work with someone or even have a deeper friendship with them, they better have more depth to them (like being a better person) than just wanting abs to get babes, haha.
I digress.
The point is, you need some meat behind that goal, or it will be too easy to give up on it. The meat is what will keep bringing you the follow through you need on those challenging days.
For me, my goal at this stage in my life is to be so loving and kind with my body. It carried me through some extremely difficult times and I am so lucky to still be here now. So on this journey, I urge you to PLEASE be kind to yourself as you stay focused on your goals, and keep moving forward. Perseverance, mindfulness and consistency are key ingredients in achieving health and wellness success.
In conclusion, taking action and doing the right thing isn’t always easy, but it’s essential to achieve optimal health and wellness. By starting small, creating a plan, finding an accountability partner or coach, finding the “meat” of your reasons, celebrating your wins, and not giving up, you can stay consistent and remain motivated to reach your health goals.
Remember, progress comes from consistent, positive action, so keep taking those small steps, and you’ll soon see the results you desire. When in doubt, pause, and DO THE RIGHT THING. You can’t go wrong.
If you are someone who would like to take the guesswork out of creating a plan, or maybe you know how to do the thing – but you need an accountability partner/coach, please reach out via the website below (and let me know where you found me!). I’d love to help you.
5..4..3..2..1.. GO.
Stay tuned for my Protein Monkey Bread Recipe! Banana, Peanut Butter, Sugar-free Chocolate chips – just in time for the holidays. I should have it out later this week.
Until next time, friends, live limitless & embrace the adventure!
COACH B
http://www.limitlessphysiques.com
Disclaimer: The contents contained in this blog are not medical advice, and are not intended to diagnose, treat, or cure any health problem and you should always consult a qualified practitioner regarding matters of your health.