Tips to Get Motivated & Stay Motivated
Throughout my competition preps (which have been anywhere from 12-20 weeks) a reoccurring question that I have gotten is: “How do you stay motivated?”
The truth: I don’t. Some days I wake up ready to kick butt and excited to tackle the day with my glittery bikini in mind. Others—well, the idea of eating cold fish out of Tupperware on my lap in my car makes me cringe and my bed is so warm I don’t want to get up and even think about fasted cardio.
So how do I make it through prep & stay consistent? (Because consistency is the key to achieving long-term goals.)
Here’s my list of tips:
- Wake Up Early.
Waking up early sets the tone for your entire day. By getting up early, you actually have time to prepare a healthy breakfast- and are less likely to settle for a quick bagel. You’ll feel much more productive. Numerous studies have linked waking up early to success and productivity. Also, sleep experts suggest that when you go to bed early and wake up early, you’re body is more in tune with earth’s circadian rhythms and you get a more restorative sleep. Waking up early also allows for getting in multiple meals a day, working out in the morning, and plenty of time to get down a gallon of water.
How do I start waking up early when I’m in the habit of sleeping until noon?
- Prep for the morning the night before.
- Get to bed early.
- Start gradually, waking up earlier and earlier each morning.
- Put your alarm clock far from your bed, forcing to get up to turn it off.
- Do not snooze. Setting an alarm for 6 am and 6:30 is less effective than just a 6:30 am alarm. Don’t allow yourself to snooze!
- Get moving. Make a deal with yourself that you will get up and walk around your house for 5 minutes before deciding to go back to bed. Chances are- you will be much less likely to go back to bed.
- Set an encouraging picture as the background of your phone. ^^^^
My motivational pic? My lock screen is a picture of myself, unflattering angle, most out of shape picture of myself I own. My home screen is a motivational picture. Either my goal body found on Tumblr or a picture of myself in competition shape.
- Post motivational quotes in view.
Take time to find quotes that really reach you during a motivated moment and write them on sticky notes. Put those sticky notes places where you may need them most e.g. the bathroom mirror or the kitchen door. Washing your face before the gym and choosing your food are two places where seeing “Ask yourself if what you are doing today is getting you closer to where you want to be tomorrow” and “I believe in the person that I want to be” can come in handy.
- Always have your meals prepared.
Fail to plan- plan to fail. If you have your meals prepped and packed, not only are you cheating yourself by eating other food- but I am way less likely to waste fresh cooked flounder and cave on a burger. There are starving people in this world!! You’re going to eat the food you paid for and took the time to cook.
- Tell people what you are doing.
Tell your parents, tell your friends, be that person to check in at the gym every morning on Facebook (WARNING: YOU MAY LOSE FRIENDS.) Accountability. That is what this is about.
- Keep a Calendar.
I hang a calendar on my wall specifically for prep. I have my 20 weeks outlined and I cross off days as I go. Each week I put a sticker on the top of my calendar. Seeing that you have 5 stickers makes you feel more accomplished than thinking your only 5 weeks in.
- Reward yourself.
Not with food! But think Lululemon & Nike. Each week I make through prep means a new pair of lulu leggings or a new pair of sneakers. 20 weeks= 20 gifts.
8. Write down what you eat!