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31 DAYS MOTIVATION: You Can Change in 2014

I CAN CHANGEAs you reflect on your goals this January, don’t allow yourself to get overwhelmed with how much you need to do. Set your goals, and then look at the reality if you commit to TRYING to reach them – you CAN, and will, improve. Honestly, that is the worst case scenario. For example…

Goal: I want to lose 50lbs.
Reality: I will feel better even if I lose 25!

Goal: I want to pay off my debt.
Reality: It will be awesome even if I pay off a big chunk!

Goal: I want to read through the Bible.
Reality: I’ll read more than last year just trying!

Goal: I want to be live healthier
Reality: The more I workout and eat healthy, the better I will feel.

Even if you don’t reach all your goals, as long as you commit to trying, you can at least make improvements – and that’s a great thing! Think of the things that will improve if you workout more, eat healthier, drink (alcohol) less, go to church more, spend more time with family, spend less time wasting time, spend less, budget more, work more efficiently, be a better steward of your money, time, home, friends, etc. Just attempting these things will change you if you commit to trying.

This year, instead of focusing on reaching a goal, commit to making healthy changes so you can make improvements. As you begin to improve, you will find more motivation to reach your goals, as your goals get closer and closer. Sure, you will never be perfect – but you sure as heck can be better in 2014! Goodbye 2013, Hello to a better year and a better you!

To improve is to change; to be perfect is to change often. Winston Churchill 

FIT QUIZ: Is Your Exercise Working?

boring workout

In a Fitness Rut – and Don’t Even Know It
Many people go weeks, months, and even years doing the same exercise program with little to no change. Why is this dangerous? Well, in my opinion, it’s dangerous for many reasons. One, it leads you to believe you are making progress just because you are doing something – but that’s not always the case. Two, as your body adapts to the activity, it no longer challenges your body the way the activity originally did when you first started. Lastly, it gives you the false impression you can afford to eat more.

eating blindfoldedThink about this. We can’t expect weight loss results if we don’t pay attention to what we are eating. Everyone knows we must keep a close watch on the food we eat and avoid high-calorie food. So, we wouldn’t dare eat blindly, so why in the world would we workout blindly. Just like with food, there are things we must look for in an effective exercise routine.

Is any activity good activity? Sure. It’s GREAT when someone stays active, but I’m talking about exercise – and often times people are under the impression they are doing much more than they really are. They confuse activity for exercise – and even the people who truly are exercising, many times, aren’t getting results. Unfortunately, many people don’t even realize they are doing anything wrong at all. The only way to check yourself is to test yourself.

QUIZ: Ask your self these questions.

1. Does your workout have a very specific purpose? You should have a specific goal for each workout. (See 4 ways to exercise with purpose at LoseIt.com)

2. Do your workouts change often? It’s important to constantly change your routine and exercises. Your body will eventually adjust to a workout. If you want your body to be as fit and healthy as possible, you have to change things up.

3. Do you track your progress? You should actively track and test your progress to make sure your workouts are continuing to produce improvement. (Get the Lose It Fit Test and progress tracking sheet, located right below the video at the bottom of the page)

4. Are your workouts boring? Boring workouts are tempting to quit. A stale workout is not a fun workout, so you are a lot more likely to quit it. As you change your workouts up, explore new exercises and meet new fit friends, you’ll increase your chances of sticking to your program and getting the results you’ve wanted.

5. Are your workouts working? Another reason people quit working out is because they aren’t getting the results they want. Workouts that have no purpose rarely produce desired results.You have to PLAN for success – not just hope it accidentally happens by chance because you mean well. Often times people will continue the same exercises, over and over, expecting different results. If you aren’t getting results, you HAVE to make a change.

Don’t stop here! CLICK HERE to learn how to ramp up your workouts and get the results you want.

How to Give Your Self-Esteem a Healthy Boost

Why are we so hard on ourself?

If you asked me all the things I hated about myself, I’d pour you some tea because it would take a while to list everything. Physical flaws, personality flaws, my weaknesses, my fears…I probably could spend all day picking myself apart. By the time it was over, I’d need to check into a mental hospital.

On the contrary, if you asked me to tell you something good about myself, I’d probably draw a blank – at least for a moment. I’d most likely come up with a few things, none of which would probably be a physical trait. Every time I’d begin to say something, I’d immediately think of how that could be better or how “it’s not really that great”. I could come up with a few good personality traits, moral traits and probably some professional strengths but, all in all, it would be one difficult task.

The Remodel Job: You Through YOUR Eyes

Why is it so hard to like ourself? I think it’s because we know our flaws better than anyone else, and can’t see how we look to others. Think of our body like our house. People can come to our house and brag on how pretty it is, compliment the decorating, etc but they aren’t inspecting it with a white glove. Only we know what is broken, how dusty the baseboards are and what parts have been neglected because we are the ones who see it up close every day. Despite what needs work, we make it as presentable as we can to share with others. This happens a lot in fitness. We work so hard to remodel ourselves, and maintain our body (like we do our house), that we are aware of our flaws even more.

The Archie Bunker Effect: You Through ANOTHER’s Voice

Another reason we are hard on ourself is because others can be hard on us. Think of Archie Bunker. We all remember what a jerk he was – a funny jerk, but a jerk still. Yet, we know he loved Edith. He adored her actually. However, he was so darn hard on everyone and rarely gave a compliment.

Unfortunately, our loved ones will sometimes point out our flaws more than our good traits, just like good ole Archie. Ironically, they probably could make a list a mile long of all your great traits. They SEE you better than you probably see yourself, but they often TELL you everything they don’t like a lot more. It’s like having one pimple on your face. If everyone points at it all the time, you can’t think of anything else besides that annoying pimple. You’ll feel ugly and want to hide, no matter how great the rest of you looks. But, the same person with the same pimple is much better if no one points it out. They’ll almost forget it’s there if people let them.

I’m not saying we should ignore our flaws – if they are something we can work on, we should be aware of them enough to want to work on them. I believe we should always want to improve. However, we can’t let them get us down because there are still SO many parts of you that are simply amazing.

Things to Consider:

1. You have great traits whether you see them or not. Others do. You just need to open your eyes.

2. When others point out flaws, they are normally the same few flaws they continue to point out. Tell them “you know, you’re working on it” and to be patient.

3. If you focus on correcting flaws every day, allot extra time to focus on your progress. If you need to pull out fat pictures, do it. If you need to keep a package of Ramen Noodles out to remember when you used to be broke, do it. Support a child in need and post his/her picture on the refrigerator to help keep a healthy perspective in life. Do whatever it takes to remind you where you came from so you aren’t so focused on where you are headed you forget to celebrate where you are.

4. Be thankful. Thank the Lord for everything you DO have and for everything you are. God made you and He thinks you are great. It’s hard to be ungrateful when you are talking to God. That’s like telling an artist you think their painting is ugly. Also, you can’t lie to Him and you can’t get him to feel sorry for you when there are people in the world who don’t know if they will survive another day without food. He knows just how truly blessed you are, and will quickly remind you too. You’ll find your mind and heart will open up in a unique way. He’ll help bring you back to reality. Before you know it, you’ll be overwhelmed with life, your health, your friends, your functioning body and all that you DO have that’s truly great.

Homework:

Write down at least 5 things that you feel are amazing about yourself and write them down. Post it at your desk or vanity to remember every day. Share the love and tell a co-worker, friend or loved one at least 5 things you like about them and right them down so they can post it and remember they are awesome too!

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