1. Get rid of temptation. Do some junk food house-cleaning. Don’t have temptation around you. Get rid of those sugary, salty, processed foods. If they’re there staring you in the face every time you open your cupboard, sooner or later you’re going to reach for them. Don’t tempt yourself. Clean house and get rid of it.
2. Eat frequent small, clean meals. Eat small, clean meals every 3 or so hours to rev up your metabolism, regulate blood sugar levels and keep yourself from going into starvation mode. If you don’t eat enough nutrient-dense foods in proper proportion throughout the day, your body will hang on to fat and you’ll have a difficult time getting lean.
Most people find that eating properly and exercise go hand in hand. So often if you exercise, you’ll naturally reach for healthier foods in order not to waste the effort you’ve put in to your workout. The reverse is also true.
3. Don’t go it alone. Having support is so important. Surround yourself with people who understand the ups and downs of striving for results and achieving them. There are so many virtual support groups these days that there is really no excuse for not seeking out the support you need to help you achieve your goals.
4. Create a dream board. Don’t underestimate the power of visualization. Surround yourself with reminders and imagery that represent your goals. These can be pictures, inspirational quotes, words or actions. Whether you use a cork, magnetic, poster or bulletin board, place it somewhere where you’ll see it daily. This could be in your home office or even in your kitchen. Just remember that visual reminders of your goals are strong influences when it comes to daily choices.
5. Stop the excuses. Stop making excuses for why you can’t exercise and eat right. Explanations come in two forms; excuses and reasons. Remember, you make excuses and you give reasons.
One of the most common excuses I hear for not exercising is lack of time. Listen, we’re all busy. I stopped making excuses and decided to prioritize ten minutes of my day to exercise. I figured if I couldn’t find ten measly minutes, then I wasn’t time-challenged as much as I was priority-challenged. Once I changed my habits, I progressed to 20, then 30 minutes per day.
If you feel you absolutely cannot carve out the time to exercise or prepare healthy meals, you may need to set your alarm to get up a little earlier or stay up a tad later at night to prepare and plan food for the next day. You may ultimately need to re-evaluate the overall constraints and pressures being put on your time, but that’s for another discussion. The point here is that reasons are valid, excuses are not.
6. Supplements are your friend. In this age of go, go, go and fast food restaurants on every corner, it’s essential to have a strategy for getting through those moments when you are running errands, can’t take a proper lunch break or are taxiing the kids to and from soccer practice.
Use quality supplements to your advantage (like meal replacement shakes or bars) to get you over the hump until your next meal. There are many great quality supplements available which are a great way to give your body the nutrients it needs in a pinch.
7. Schedule exercise. Don’t leave exercise to chance. Schedule it like you would a Doctor’s appointment and keep it. Many people find that working out first thing in the morning is their best option, as they get it done and it revs them up for the day ahead, but that’s not always possible depending on your schedule. That’s okay. Exercise when you can.
The days that I don’t feel like exercising are the days I absolutely ensure I push play. Those are the days when you’ll feel most accomplished and have your resolve and willpower to thank for it.