Posted in Health and Fitness, Life Advice

Motivation – I’ll have what she’s having Part 2

Following on from Part 1 of my post about motivation I am going to give you a wonderful insight to how my brain works. I really do get asked frequently how do I stay motivated or how do I have the time or energy to do all the things I do every day. While I have been doing a lot of self reflecting lately and really breaking down what actually motivates me – my coach put it pretty simply this week when we were discussing if it was possible to teach motivation and dedication:

You just want it more


Yep that pretty much sums it up. I wanted it bad. So much so that I do tend to obsess over things – In my psychological assessment after the car accident I was diagnosed with mild OCD and obsessive tendencies. It was something I had always thought I may have had but it was nice to have it confirmed. It is something I do need to ensure I continually manage otherwise I send myself into a overthinking obsessive mess. Having OCD certainly does help me in some aspects stick to my plan, but it also can work against me in incredibly bad ways.

So here it is in all it’s glory the full list of motivation aids I used to help keep me motivated ordered by how I go about my day (cause ya know…. OCD):

1. My alarm clock
OK so I am a huge fan of The Rock – Dwyane Johnson. He recently released this year his own alarm clock app and it is the COOLEST THING EVER. You can put in a goal you want to achieve, see motivational messages from The Rock himself and choose from a range of his personalized alarm tones. He has made all the alarm tones himself so I wake up every morning to The Rock singing “good morning sunshine – get your candy ass out of bed”… oh and by the way there is no snooze button, – The Rock doesn’t snooze – so once it goes off I know I need to be up and starting my day.
rock-clock
2. The entire Granite Conditioning Instagram
Like most people I start my day reading the entirety of Facebook and Instagram over breakfast. I regularly scroll through the Granite Conditioning Instagram to be inspired by the amazing people who are worthy enough to be posted. One day I will make it to being posted on this Instagram doing something cool and not just a picture of me laying on the floor dying.

granite-floor

3. My Vision board
This is new  – but I have started one to help me get through comp prep. It’s in the bedroom so I have a constant reminder of what I am working towards. I see it when I first wake up and when I am going to sleep.

4. My scales
I am not talking about body weighing scales. I am talking about food weighing scales. These are kept on the kitchen bench always and are never put away. We have 2 of them in case Chris is using one when I also want to use one (saves a kitchen fight happening.) I also keep a small one in my hand bag every where I go and there is one on my desk at work. This means that I have NO EXCUSE not to track my food. Even if for some reason I was suddenly not prepared I could easily buy something reasonable and track it no matter where I am.
Work scales.png
5. My clothes that get looser
This is a pretty obvious one. Noticing that your clothes are getting looser to the point that I now cant keep my work clothes on unless I clip them together with bulldog clips is pretty satisfying. Annoying. But satisfying.

 loose-clothes

6. My work mates
My team has become very supportive and invested in what I am trying to achieve. We spend a lot of our lives with the people we work with. So it’s nice to have the support of them as well. It just happened over time that they became more and more interested. So much so that they have kindly created a motivational window for me at my desk to constantly remind me what I am working towards.

7. Progress photos
It is perfectly acceptable to take a BILLION photos of yourself. Taking photos I have found has been one of the best motivators to see how far I have come and to keep reminding me why I am doing what I am doing.


8. My own Instagram
In the first Granite 8 week challenge I decided to start an Instagram to document my experience. Kitkats2fitkat was my space to post anything and everything I felt like around my health and fitness journey and I use it like a diary. It helps keep me on track an accountable to myself, I keep it real and authentic – there is no smoke and mirrors here. Just me sharing what I am doing or what I am eating to achieve my goals.

9. New gym clothes
C’mon – I don’t think I need to explain this one. Everyone loves new outfits. Especially new fresh gym clothes. Look good feel good.

10.Being able to lift heavy shit
I was one weak ass chick. I thought I was pretty strong until I actually started training properly and after the car accident I lost a lot of strength especially in the lower part of my body. I get so much enjoyment and satisfaction now out of being able to move heavy objects and track the noticeable progress. When I started after the car accident I could barely do an unweighted squat. I can now complete squats of 75kg without exploding my back and that to me is an incredibly achievement that I never thought was possible.

11. Music
There is no doubt that getting some good tunes together can put you in a good mood. I have a couple of playlists that I use depending on how I am feeling that day.

12. My gym diary
The book of everything I call it. When I transitioned to training with a coach and I had very specific goals I am working towards I created a book to track my “off-season”. For the past 32 weeks I have tracked every single work out – I have never missed a training session. Not one. Every single weigh in and my coaches feedback is documented and every food variation I made over those weeks is documented. I have found this process incredibly important to keeping me accountable and on track.

13. My coach and his wall of fame
I started out with having an amazing PT named Lacey at Granite. She trained me through my 8 week challenges at Granite and the weeks around those. She was the voice of reason, she kept me accountable, she pushed me and she gave me endless amounts of advice and support when I had many days of self doubt.

I have now moved on to a comp prep coach who has been guiding me through off-season training to better prepare me for when we start comp prep. His methods and his immense amount of knowledge have helped me keep on track through out this whole process. Having weekly check-ins has definitely ensured I stay accountable and every PT session I get to admire his wall of fame of successful competitors he has coached. Even on weeks where he has been away traveling I still go into PT at my normal time and weigh in as usual, then send him the results. This helps me keep on track. Just because he might be away doesn’t mean my goals and dedication go away.

14.People
I have managed to be lucky enough to have an amazing support network. It’s nearly impossible for me to mention every single person so I am going to group them:

  • My husband Chris is my absolute rock. He is always there pushing me and listening to and talking me out of my crazy head space some days
  • My friends – I have a small and close circle of friends who provide immense amounts of support even if they don’t have the same level of intense interest in what I am doing. Cause that is what good friends do
  • My new gym friends – I have met some amazing people and I am so thankful for the new friendships I have created. They help keep me motivated, we talk regularly, we train together and we eat burgers together
  • Granite – This gym is amazing and like no other I have ever been apart of. Granite is a family full of inspiring and motivating people.

15. Doing something for myself
Why spend all day working for someone else and not putting the time in to work on yourself?
I am now the priority. If wanting the best for yourself isn’t motivating enough then I don’t know what else is.

 

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Posted in Health and Fitness, Life Advice

Motivation – I’ll have what she’s having: Part 1

“How do you stay so motivated?” “I wish I could be as motivated as you are! I just can’t get myself motivated”  – the two most common things I hear from people I speak to.

It’s something that is talked about often but also something a number of us struggle with. Motivation or lack there of can really hinder our ability to achieve the goals we have set out or even just trying to be a basic functioning human in society. *queue couch time with my favorite snack of chocolate pods a can of Pepsi and some trashy reality TV*

So why do some people seem to have endless amounts of motivation and some of us are severely lacking in the whole ‘take over the world and accomplish everything’ department?

What can be even more frustrating is that you have days where you absolutely kill it, you feel like you really have your life together and then all of a sudden you walk face first into a door because it said ‘pull’ and you pushed it. (Totally did that a couple of weeks ago.)

It’s those not so gentle reminders that if we aren’t paying attention and keeping on top of things….. if we get too comfortable… things can slip or derail us. It only takes one small thing or a series of mini events to make us feel like everything is spiraling out of control. I’m going to call them joy diminishers (Credit: Coach Deasy) and they are your motivations kyrptonite.

Find your main driver – here is mine

With what ever you are trying to achieve, there is a reason for it. Being aware and acknowledging the reason or reasons why you are setting out to do something will help you create motivational aids to keep you on track.

For me there was a point in time that I had hit such a low point in my life that I decided that I never wanted to feel like that ever again. I would not allow it. I decided I would invest in myself – something I had never done before. To put myself first, to dedicated time to working on ME of all people, to ensure that I had the healthiest and strongest body I could possibly create given I had just broken it in the car accident.

Post car accident saw my weight spiral out of control. My then fiance was doing an amazing job of telling me how beautiful I looked every day, how amazing I looked in a bikini and really had me feeling pretty confident most days. When I was able-bodied again, I started going back to the gym and I was really killing myself. I was pulling 2 sessions a day, 1 fasted cardio in the morning before work and then a weights session after work. I thought I was getting pretty fit even knowing my weight was going up – I had actually convinced myself it must be muscle that I was building. It wasn’t until we held our engagement party and I received the photos back and I was shocked at what I saw. The person in the picture was not what I thought I looked like. I was much larger than majority of my girlfriends – I realised I hated myself.

Don’t get me wrong, I absolutely loved our engagement party but in my head, I suddenly had seen myself differently. That is when I realised I needed to take action and that I didn’t want to look like the girl in that picture on my wedding day.

It’s no secret that if you want something bad enough you will find a way….if you don’t you will find an excuse.

Adding motivational aids

These are the key to your motivational success, they keep you on track, they bring you up when you are down, they remind you why you are doing what you are doing. I am not a robot, I too go through days or moments of self-doubt, excuses, thinking things are too hard, thinking it is not worth it because I have to sacrifice something else (I have had many Fear Of Missing Out experiences). My motivational aids are the constant reminder that what I am doing is worth every second of energy I have dedicated to my goals.

Coming in part 2 – my entire list of motivational aids that I use to stay on track…. stay tuned.

 

 

 

Posted in Health and Fitness, Life Advice

It’s not a matter of if I will, but when I will.

Let me tell you something straight up that you probably haven’t heard too often – goal setting is actually incredibly effing hard. More often than not people have set what they think is a goal when really they are actually aspirations or ideas rather than a solid goal with a plan in place to achieve it. We have all been there, you set yourself a target or goal and suddenly find yourself months or years down the track and you are still in the same position you were when you started or your progress is so small you think, why am I even bothering? – sound familiar? it’s not the best feeling.

notes-plans-ideas
Starting with a fresh book always helps when setting out your plan

People tend to set goals without actually putting a proper plan in place to achieve it and sometimes they set a goal so big that it seems so far away you lose motivation or run out of steam working towards it. Don’t get me wrong having long-term goals are great – but I find what works best for me is breaking my goals down into smaller more manageable goals. They are almost like checkpoints, and they work because they keep me interested and I get that feeling of satisfaction and achievement when I tick them off one by one.

Last year one of the many goals I set for myself was to compete in my first body building competition. I had never competed before and I knew it was going to be a long road ahead to get to the condition I needed to be in. I started out by doing two 8 week challenges to kick-start me in the right direction of training and eating properly. I then began training with a coach to guide me through the process and provide invaluable and much-needed advice. It has now been 1 year since I set that goal and I am a mere 24 weeks away from achieving what I set out to do. It certainly hasn’t been the easiest road. There have been tantrums, mini meltdowns and days that I have wanted to throw it all in.

offseason
My training book. Every workout tracked, every food variation noted, every weigh in documented. Tracking and reflecting on your progress is key to achieving your goal.

I have found that it is very important to back yourself. You need to believe that you can achieve what you have set out to do. If you have a negative mindset you are going to hinder your ability to successfully achieve your goal. So here are some of my tips for setting out and achieving a goal:

  • Make sure it is realistic
  • Define what success actually looks like – your goal needs to be measurable
  • Put a time frame around your goal
  • Have check points! It’s important to reflect on how you are progressing, this give you the opportunity to make adjustments instead of just mindlessly doing things that do not work
  • Celebrate your successes or milestones
  • Make yourself accountable, have someone you can check in with. This could be a spouse, a mentor or a friend
  • Understand WHY you have set that goal – they need to be relative to you
  • Write that shit down – I put reminders, little notes and lists everywhere reminding me what I am working towards

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