Ups and Downs

by Kris Pitcher

As we welcome February in, our rate of success with change may either be going well, or taking a turn. January may have brought some ups and downs. The way we view those can determine our future success.

Which way will you turn?

Whether we see a blip in the road as a failure or a challenge frames our mindset for how we move forward. Or if we move forward at all. This is the turning point. It's the point that defines the people who move on and continue with a healthy lifestyle, and those who fall off the wagon only to try again next year.

Seeing challenges or setbacks as motivations moves us forward. Being able to do that means seeing your imperfections and allowing yourself to make mistakes and be human. There's a thought. If you had a week where you didn't make progress, reflect on where you might have been able to do better. And then do better. Part of it is letting your defenses down, and not making excuses. It's taking responsibilities for your outcomes.

And we will have challenges along the way. That's normal. We won't always be charging forward making great progress. There will be times when we plateau, when we have a stressful week, or have to travel, or when life just gets a little hectic. We balance a lot of things in our lives, managing our wellness is a huge part of that. There's an eb and flow with it, it's not a perfect process.

Finding the good along the way in each situation keeps us learning. Accept the challenges in the ups and downs. Being able to find motivation in them will keep you moving forward creating your new lifestyle! 

Happy New You!

by Kris Pitcher

What do you see in 2011?

Happy New Year to everyone! Having readers around the world, some of you hit the mark before others. A new year is a great time to think about a new you. It's our opportunity to focus on what we'd like to do better, and on what we'd like to accomplish this year.

Seeing really is believing. And believing you can do something is the beginning of any progression or change. Visualization is a strong tool used by competitive athletes and business tycoons alike to see their success. This year as you think about your goals there are some simple things you can do to begin to see those realities in your path.

One way to actualize what you want is to literally put it in view. A likely place is the fridge. Clear all that stuff off of the refrigerator; the expired coupons, the artwork, the photos of summer vacation, etc. Take your top goals and write them out. Shoot crafties - make it pretty if you want. What's on my fridge? My eating plan, a contest photo, my NPC competitor card, and an expired Sally's Beauty Supply coupon...but I was going to use that. Dang, too late.

Another great place is in your bathroom. Make yourself a small reminder and post it on your mirror. I have a quote that says, "The pain of discipline is far less than the pain of regret." These are reminders I see every day. Remember, people who are good at reaching their goals practice each day. This quote reminds me it's easier to do what I'm supposed to do in order to meet my goals than to feel conflicted about my values and actions.

Put your goals in view in your calendar, appointment book, or fancy phone. There must be an app for that. Seeing what's important to you keeps it in view all the time. Your choices and actions take shape around them. It works.

Words work as reminders and pictures as well. If you have a goal to take a trip to France this year. Guess what goes up on your refrigerator, a picture of France. Visualizing yourself taking the next step in your business, doing well in an interview and landing a job, or taking the actions needed to meet your activity goals is a very strong tool.

It isn't just the big things either, seeing yourself pack your lunch, gym bag and water bottle for a successful day is important too. Visualizing yourself making your appointment with your trainer even though you're nervous, having a successful session, and feeling great is smart. Seeing yourself work through those barriers we talked about will give you the self-confidence to know you can do it.

This year, don't just say you're going to do it, see you're going to do it. Visualization works! Happy New You!

    

The Ultimate Stay Motivated Secret!

by Kris Pitcher

I've been holding this one back. I don't know why, maybe I didn't think you were ready. But I have the ultimate stay motivated secret to keep you on track for the whole year. Shoot, for the whole rest of your LIFE! It isn't snake oil, or poppycock, it's not a scam or a shim sham!

When I recently gave myself this gift, on Christmas day no doubt, I thought I had to share it with you. It wouldn't be fair for me to keep this to myself when all of you are ready to make changes, now would it? Why, with the New Year around the corner I know even though I have advised against it, you have your resolutions ready...so here we go. Are you ready?

The Ultimate Stay Motivated Secret IS - PROGRESS TOWARD YOUR GOALS! Are you seeing fireworks? Can you hear the trumpets? Did you see those white doves fly? I am grinning ear to ear because this WORKS! And I cannot wait for you to experience it. Oh, I'm sorry - did you think it was going to be a pill?

On Christmas day Jacques measured my body composition and low and behold...I was down 1%! My week of hard work, changes to my diet,  staying focused on my goals despite the cookies, fudge and fruit cake calling worked. IT WORKED! My early mornings on the treadmill even though I was on 'staycation' and wanted to cozy under the covers made the difference. Now that's motivation. Am I right?

This is simple positive reinforcement. The progress you will make toward your goals by working your plan will motivate you to continue to do the work. And it's hard work, I'm not going to lie. This is the secret! And if you do the work, I mean really do it...you will experience it too.

Sometimes I wonder, what does set me apart? How do I stay connected and focused? Well, here's the secret to staying motivated. It's the positive feelings I get from making progress toward my goals. Now you have the secret too. What will you do with it?

On the 1st Day of Christmas

by Kris Pitcher

I can't wait until the 12th day, so on the 1st day of Christmas my true love gave to me, twelve ways to motivate your way to the New Year! Let's get things started off on the right foot with 12 new ways to motivate ourselves to renew our enthusiasm!

1. Make Your Mark - Mark a big green X on your calendar every time you make it to the gym or park. Seeing your motivation in green and white helps keep you going. This keeps your goal right in front of you!
2. Join up - Joining a club or team provides a support system and someone to share the experience with. Often just knowing someone will be asking you how it's going can be the difference between exercise success and failure.
3. Peer Pressure - You can't leave your neighbor out on the corner checking her watch. When you make a date with someone you've got the accountability you need to lace up and get moving.
4. Challenge Yourself - Sign up for a 5-K fun run in the spring. Having a goal to train for gives you the motivation to work toward it with every session.
5. Dance Dance Dance - Music is a great motivator. Load up your i pod and get moving. Music can motivate you to work harder and longer than you otherwise would.
6. No Counting - If you're watching the calorie burn with each passing minute, your cardio becomes a chore. Burning off calories isn't your only goal or benefit. Focus on the stress reduction, the increase in cardiovascular capacity and the new found self esteem.
7. Find Fun - Find activities that you love and have fun. The more enjoyable your exercise is the more likely you are to stick with it.
8. Do It Together - Enlist your family to exercise with you. Your spouse, your kids, your friend, or take the dog...it's more fun when you do it together.
9. Dress To Impress - You need the right shoes and clothes to fit your workout. Breathable, wicking fabrics in stylish cuts will have you feeling great in the body you have now.
10. Show Me The Money - Put a dollar in a jar every time you go to the gym. At the end of two months treat yourself to a massage. You'll get there more often.
11. Mood Swing - A bad mood can ruin your motivation. A great workout can also swing your mood into line. Put things into perspective, take a deep breath and put your workout first. Your mood will thank you.
12. Only You - Motivation success comes down to you. You can make successful habits become your lifestyle. It's all about your values, and your choices. You can do it!