Tips on Getting Motivated with Your Health & Fitness

How do you find the motivation to exercise when you just don’t feel like it?  We all have those days where the motivation is just not there. It is really important to keep motivated to reach your goals everyday and the way to do that is to know WHY it is important to you. 

I have a couple other ways to stay motivated below. One very important one is to find an accountability partner. Find someone that you can workout with that will hold you to your goals. 

Another thing I do is to log my workouts- I write down in my planner what workout I did. This way I can look back and see how many times I exercised the last week. I also read books for motivation,  and I reward myself when I reach a goal. It is so important to surround yourself with positive people who are supporting your goal. I like to read blogs from others who are trying to eat clean and lose weight.

So here are some ways to stay motivated below:

1. How you feel after a workout. I always feel great after a good workout. It’s a high. And I let that motivate me the next time:  I am always pumped for the rest of the day and proud that I did something great for myself and setting that example for my family.

2. Time for you. While many people make time to take care of others (kids, spouse, other family, co-workers, boss), they don’t often make time to take care of themselves. Instead, make your “YOU” time a priority, and don’t miss that exercise appointment. 

3. Having fun. Exercise should be fun. If it isn’t, try a different kind of activity that you enjoy. As long as you’re moving, it’s good for you. Don’t feel pressured into doing a certain type of exercise, do what’s right for you and most importantly do what you will stick with. You have to LOVE your workout routine, otherwise it feels like a chore. Exercise shouldn’t feel like a chore it should feel like a reward. And change up your routine so you don't get bored.

4. How you’re going to look. Imagine a healthier, fitter you. Now let that visualization drive you. Another suggestion is to create a dream/inspiration board. Cut out pictures that are motivating to you and put on a poster board and keep in a place that you will be reminded of every day!

5. Blogs. I enjoy reading blogs about people who are into running, or losing weight. It can show the ups and downs they go through, and you can learn from their experiences and create your own experiences. You can even create your own blog to show your journey if you wish.

6. Success stories. I find the success stories of others incredibly inspirational.

7. Rewards. If you reach a goal- give yourself a reward.  Do it often in the beginning. Don’t make it food! I bought myself a new outfit and allowed myself to purchase another exercise program!

8. Fitting into new clothes. Or even just having some of your clothes not as tight is a great start!

9. Being attractive. That’s always a good motivator, as I’m sure we all know.

10. Adrenaline rush. I get a rush when I exercise. Ride that rush to complete the workout.

11. Stress relief. Wound up after a long day at the office? Get out and work off that stress. It makes a world of difference. I know its hard to get yourself to that point but that’s where your accountability partner comes into play. Keep each other in check even when you have a long day!

12. A workout partner. The  support groups on facebook have been the best way for me to accountable.

13. A coach or trainer. Worth the money, just for the motivation. How about FREE, I am a Beachbody Coach and I help motivate people to reach their health and fitness goals. I can also help you with meal planning and staying accountable to your workout plan. 

  

14. Your before picture. You often don’t realize how far you’ve come. Take pictures. I have taken pictures and I hide them on my computer so no one can find them. I always take pictures in a sports bra and shorts and then some with form fitting clothes on. That way you can eventually share some pictures!

 

15. A 5K race or triathlon. Just sign up for one, and you’ll be motivated to train.

16. The dread of feeling “yuck” from not exercising. I hate how I feel after not exercising. So I remind myself of that when I feel tired.

17. Living long enough to see your grandkids … and play with them.

18. Your measurment. It’s not motivating to weigh yourself every day, as your weight fluctuates. But if you weigh yourself once a week, you’ll be motivated to have it keep going down, instead of up. Combine the scale with the measuring tape, and measure your waist.

19. Reaching a goal. Set a goal for weight, or your waist measurement, or a number of days to work out, or a number of miles to run this week. Setting and tracking a goal helps motivate you to complete that goal. Make it easily achievable.

20. Posting it on your facebook page, blog, or other social site. Tell people you’re going to lose weight or exercise daily, and report to them. You’ll make it happen. This is a great way to be motivated and accountable.

21. Motivational quotes. I like to print them out or put them on my computer desktop. You can always take what I’ve posted, print it out or re-post it!

 

22. Others commenting on how good you look. When someone notices the changes in your body, it feels good. And it makes you want to work out more.

23. An upcoming day at the beach, wedding, or a reunion

Other motivational group that I Coach:

 Health and Fitness Community on facebook

Having a plan is very important, and your plan will change at times. Know your goals. Know WHY your health and fitness is important to you. And let that drive you to where you want to feel good and happy.

What are your motivations? Let me know in the comments

Thanks for checking in,

Melissa

Who is Ready for a Transformation?

 This Contest gets people results! I love to do these contests because who doesn't want to win money while losing weight?

Our next Biggest Slim Down/Transformation contest starts August 10th.

If you have been thinking about this for awhile, or just ready to make a healthy change in your life,
then this is the contest for you. 

If you want more information. Personally message me tonight. I have 1 more spot left!

Thanks for checking in,

Melissa

21 Day Fix Approved Chicken Kebabs

I love easy, quick meals that the whole family will eat. 

Especially my picky eater of a daughter.

Isn't it nice to grill out? Less mess in the kitchen. You can eat outside where it is so beautiful.

And another perk is my husband does the grilling. 

The 21 day fix meal program helps you to keep track of your portions sizes

with their containers! It's simple to follow and so many say how they don't feel deprived.

I love this program! My healthy meal plans are tailored to this program. 

And it is still on sale for 2 more days!

Alright now for the recipe!

For the kebabs:

2 large boneless chicken breasts, diced

1/2 cup of green, yellow bell peppers (my favorite!)

1/2 cup onion- chopped in large pieces

3/4 cup pineapple, chopped in large chunks

For the Marinade:

1/4 cup pineapple chunks (or if using canned pineapple you can use juice)

2 T. Coconut oil

2 tsp. honey

1 tsp. sesame oil

juice of 1 big lemon

1 clove of garlic

2 tsp. apple cider vinegar

1/4 cup water, more as needed

1. Blend all the marinade ingredients in a blender.

2. Thread the kebab ingredients, alternating between chicken, pineapple, veggies- leaving some room for chicken to cook on the ends.

3. Brush marinate over the kebabs and sit for 10-15 minutes, or longer.

4. Grill over medium heat until chicken is cooked through.

Serve with rice, quinoa or veggies.

21 day fix CONTAINERS- 1 RED, 1/2 GREEN, 1/2 PURPLE, 1 ORANGE

ENJOY!

Thanks for checking in,

Melissa

{Success Story} Busy SAHM of 2 little ones Lost all her baby weight

I want to share with you an amazing success story from a really great friend of mine. Kaili and I went to high school together and have reconnected through Coaching. Her story is so inspirational and she is a wonderful person. Here is her story in her own words:

I am a busy mom of two kids ages 1 & 3, I stay home and take care of our family household.  My husband likes to call me the CEO of the Hill house :)

I was very active growing up. I was a Cheerleader throughout high school, ran track, and I paddled (canoe race) when I lived in Hawaii, I never had trouble with my weight.

Then I went to college and gained my Freshman 15 plus some! I really started to notice that my bad eating habits were catching up to me.  I got married at 25 and I had my first baby at 27.  I gained 45 lbs.  I went from 130’s to 196 the day my son was born.

For 2 years after my son was born I struggled with my weight.   I was in a very dark and depressed place in my life.  The one person in the world who I counted on for so much in my life passed away one month after I had my son, my Dad.  I had no idea how I was going to survive it, he was EVERYTHING to me, I was a complete daddy’s girl.  

My depression was so bad, it was combined with post partum and the passing of my dad.  My hormones, weight and life was spinning out of control.  I went to the doctor to see if there was something I could do to feel better.  They took a blood sample and found out I had Hypothyroidism.  It was very off and causing a lot of my depression, crazy moods and inability to lose weight.

After I was able to get my hormones balanced I started to notice some weight loss, but it was still very difficult.  I was up late one night and saw an infomercial on a home workout called Brazil Butt Lift and I had to have it! I wanted my body back and a Brazil Butt of course! Lol, so I ordered it.

I didn't know how to lose weight since I never had to before. I wanted to find a way to get in shape that wasn't a quick fix. I wanted a lifestyle change. I was able to get back down to 140lbs which was awesome!

Then, I had my second baby and I gained it all back plus some.  I was 206 lbs when I had my daughter.  I struggled with post partum depression again and it developed into more depression for 2 years after.  I felt like I had lost who I was, I stayed home day in and day out and never wanted to go anywhere.  I cried everyday feeling overwhelmed with the kids, housework and poopy diapers.  I never really wanted to go out or do anything. I really felt worthless and I was desperate to find a deeper purpose for my life.

I knew that if I could work on my diet and exercise more I would feel better.  I started small with taking walks around the block.  I was completely out of breathe just doing that.  Then, I decided to do crunches while I watched tv, squats while I was doing laundry and other housework.  I eventually started finding workout videos online to do and I got stronger and started losing weight again.  I made a decision to just keep going and not focus on my weight, just focus on being healthy.

Then I found another home workout that was even better than Brazil Butt Lift and worked for my mom schedule (only 30 minute workouts), a simple nutrition plan and a support system to really help me stay accountable.

I felt awesome, and wanted to help others. So I started coaching women (and a few men), and other moms just like me to lose weight, get fit, gain confidence and create a lifestyle change. I started coaching in Feb. 2015, and I've been doing that ever since!  I have never had a job more fulfilling than this! It has been life changing!

{Health & Fitness} Inspiration Board

I put together this Inspiration Board to give others out there an idea of someplace they can go to

to feel inspired and to be reminded of their dreams and their reasons WHY they chose to begin their Health & Fitness journey.

I am a very visual person, so sometimes I need to be reminded by something visual. 

I picked up this cardboard at Walmart for $2,

For the title you can put anything, you can put one inspirational word, a phrase, Your name.

 and started cutting through some old fitness magazine and other magazines I had laying around the house. I cut out anything that inspired me.  I also wrote down on a scratch piece of paper my vision of where I wanted to be in the future according to my goals and dreams.

You could have the focus of your Inspiration Board be on

• Weigh loss journey- posting "before" picture and having a spot for your "after"
•  Make sure to take a side and back shot- flex your arm muscle too!
  

  

  Type up a quote, My Goals/Dreams, My Journey

  
• make a spot where you can put in your Goal weight and each week/month your progress
  
  
•  Add your cut out inspiration pictures that will inspire you! Lastly, make sure you write your Goals and steps on how you will reach them. Be specific.

 

Your board can even be for a Fitness competition- if you are going to compete. It can also be for Family dreams & where you want to see you & your family health wise & being active.

So to get started, start with a long-term goal and where you see yourself 1-5 or more years down the road. What does your life look like. What do you want to have accomplished.

Then break it down and ask yourself, what do I need to do to get there.

Look through magazines, print off pictures/words, start compiling lots of papers, quotes that inspire you, put pictures of the things the motivate you- like your family, hobbies you like to do, places you want to go, a past picture of you at a healthy weight, and then start creating your inspiration board.

Here is my finished product:

I would love to see yours!

Thanks for checking in,

Melissa

Eating Healthy on a Budget

I am Guest posting today over at Shambray's BLOG about how

Eating Healthy doesn't have to be expensive.

I feed a family of 5 for $100/week, sometimes less- and yes this includes everything- even non-food items- EVEN diapers!

Click on the picture to learn some tips on how I do this:

You will be surprised at what you can save money on. I am excited for you to try some of these tips!

Thanks for checking in,

Melissa

{Recipe} Chicken & Rice

This is a common meal we have at our house.

My husband makes it the majority of the time.

It's simple, only 4 steps, and best of all you can use it a couple of different ways.

And best BEST of all, our kids LOVE it!

And we never get sick of it.

Ingredients:

1 lb. boneless, skinless chicken breasts, cut up in cubes

Olive oil

Favorite seasonings- we use Cajun and Montreal chicken (store bought)

but you can totally make your own

Coconut oil

2-3 cups cooked Brown rice

Favorite veggies

Step 1

Season the diced up chicken with a little bit of olive oil and your seasoning and stir together in a bowl.

Step 2

Cook the chicken in a pan with a little bit of coconut oil on medium-high heat, stirring occasionally until cooked through.

Step 3

Serve chicken with a side of brown rice and favorite cooked veggie.

Or you can add the chicken and rice to a Romaine lettuce leaf with a bunch of other favorite cooked veggies on top.

One more idea is in a Whole wheat tortilla wrap. Wrapped with shredded cheese and lettuce.

Step 4

ENJOY!

Thanks for checking in,

Melissa