Got Rewards? Stay Motivated…

If you are unhappy with your health or fitness status try adding something challenging that you will find rewarding just for doing it!

All too often I will see clients who complain that they are not getting enough out of their routine or find that they are simply bored by the process.

My suggestion is to revamp your normal routine for a few weeks by adding something fun & different- but more importantly challenging!

Challenging ourselves brings more than just shaking things up; it provides us opportunity for REWARD! Reward is not only necessary but without challenges we tend to ignore our NEED for reward altogether.

We need rewards that are both obtainable and available to us in order to stay motivated, otherwise why should we continue? This is why motivation is a direct function of effort not interest.

Confusing motivation with interest is a common mistake made by those who complain about lack of motivation; they blame “not being into something” as the cause of their diminished motivation rather than accurately access how much direct effort is the culprit.

Further without effort our performance will undoubtedly diminish; inadvertently undermining our belief in our own ability to meet our health goals (through learned hopelessness) and/or the health process we are actively trying to utilize. Either way it’s likely that this diminished confidence will further reduce our effort and make it less likely we will be successful in our health routine or for that matter, in any area of our life.

For more on how these effect overall functioning www.askthecbt.com

The bottom line is that if rewards are not available or obtainable in the environment we have a tendency to stop exerting effort (energy). Therefore, we give in.

Some suggestions are:
Enroll or create your own boot camp, take a dance class, hire a trainer or health coach for 4 to 6 weeks (contact us at info@sculptnyc.com) or sign up for a performance race.
• Create challenges that are different to shock both your physical and mental systems.
• Do something you can feel good about for the effort you put in and not necessarily be dependent on whether or not you are good at the activity.

For more information about working with a personal health consultant in New York or Los Angelos contact us at info@sculptnyc.com

Maintain motivation by changing your routine! I’m taking it up with cuerpaso http://www.dailycandy.com/new-york/video/79119/Cuerpaso-Workout

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If you are having a hard time losing weight, maybe it’s because you have not really committed to the process.

heavyscale

Take this quiz to help determine how committed to the process you are?

(Give yourself a 0 for each No and 1 for each yes)

1. Have you selected a health diet or nutrition plan to follow for at least the 1st 2 weeks to help you

get started and to break bad habits?

2. Have you scheduled an appointment with your doctor or any necessary medical professional to help you with the process?

3. Have you met with a nutritionist, a trainer, or a health therapist?

(For each 1 give yourself a point)

4. Do you have an exercise plan and SCHEDULE in place?

5. Have you cleaned out your cupboards of all junk and trigger foods?

6. Have you told a friend or family member of your intentions?

7. Have you bought new gym clothing or downloaded some tunes from Itune for those morning runs?

8. Have you given up habits such as smoking and excessive alcohol consumption?

9. Have you started drinking 8 glasses of water daily?

10. Have you set a weight loss goal?

If you scored between a 10 and 13 I’d say you are pretty committed. You know that action will result in benefits

If you scored between 7 and 10 I’d say you are committed. You may not believe you need as much structure and support as you think. Think about enlisting the help of others in the beginning or selecting a program that is right for you.

If you scored between a 0 and 6, I’d and you have been a yo-yo dieter or a person who has simply said many times before, “This is the week I am going to start to lose those 10lbs” then I think you need to review this list and make some changes in your approach to dieting.

Each time you back and forth with your diet and weight, its not only harder on your body to adjust it’s also more difficult to get on track. Break the cycle by approaching your weight loss in an entirely different manner-use structure and the resources available to you as tools!

To healthy living

Dr Jayme

Please address all comments to the blog

When it comes to weight loss, motivation is what matters most. “Notably, the dieters who attended more counseling sessions lost a little bit more, which may support the notion that behavior is more important than diet alone.” Read more….

Read more http://www.nytimes.com/2009/07/04/health/04patient.html?_r

motivation

However, if you are having a hard time getting motivated here are some quick tips to get you started:

1. Enlist the help of a partner-ask a friend to work out with you. It may be challenging to arrange your schedules to together but in the beginning it may be just want you need to get started.

2. Spend a little bit of money. Sign up for a personal training make over to help get a plan. Then follow that plan on your own. If you invest a little and are confident about the plan, then you are more likely to follow it. We are running a SculptNYC introduction package, where you meet with a Behavior Expert, Nutritionist and Fitness Trainer for a combined wellness plan. Take advantage of that to you get you going!!

3. Go for tune up sessions.
You don’t always need a personal trainer, coach or nutritionist to keep you on track but a tune up session to keep your confidence and motivation going during times you feel sluggish or bored be just the prescription to keep you from falling off your health and wellness plan completely.

4. Join a boot camp or gym class that last for 1 to 2 weeks.
This will not only shock your system, but your routine!

5. Dress for the part. If you look like someone who exercises then you are more likely to lie on the floor or jump up and down than when you are wearing jeans, a suit or a gown.

6. Go to the gym. If you go for just a half hour then its a start. A half hr is better than nothing and eventually might turn into an hour. Don’t avoid the gym or work out areas because they are foreign, make them familiar and friendly places.

7. Commit to a schedule. Don’t set a goal of going to the gym 3 times a week. MAP OUT when you will go. If you need to reschedule it, treat it like any other important appointment

8. Ask yourself : ” Why do I want to lose weight”, ” Why do I want to be strong?”, ” Why do I want to be healthier?”. If you restate your goals for yourself and not others then your commitment will be stronger. Avoid statements like : “I should be healthier” or “because my doctor said so”.

9. Use positive self talk– remind yourself daily of the person you want to be, who are you and where you are going. If you don’t like one of these components then try statements like ” I am improving my health by xyz..”.

10. See yourself as successful by accepting compliments graciously. Don’t deprive yourself of positive feedback from other and yourself. Even if you don’t see the changes, accept that is the way others see you for now. In time your vision may change too.

THIS IS ABOUT YOU, YOUR HEALTH, YOUR BODY AND YOUR LIFE!!
Email me for more info on getting motivated and about our special introduction packages to help you get started.

jayme@sculptnyc.com

motivation

Summertime Start

May 18, 2009

Ok, so it is only 58 degrees and cloudy right now in New York City, and I may be wearing a cotton turtleneck sweater; BUT the forecast does call for the weather to be 80 degrees and sunny by Friday, AND it’s Memorial Day weekend!  This may be the first time you have put on a swimsuit in a year, or at least a long time.   The good news is you have five days left until Saturday when you may hit the pool or beach.  Although I would never suggest crash dieting, I do have a few slightly drastic recommendations that you can follow this week to prep your bikini body to look its best:

1.  Skip the white flour and sugar.  You may even want to stop the sugar substitutes as they may continue to intensify your sweet cravings.

2.  Include whole grains (such as oatmeal and brown rice) in appropriate portions.  Yes, carbs are ok and necessary to fuel your muscles through long workouts.  Whole grains also increase satiety and will help give you the willpower to pass the candy bowl on your co-worker’s desk.

3.  Avoid alcohol this week.  Especially if you know you will be celebrating this weekend, remind yourself that each glass of wine, beer, or 1.5 oz of alcohol in your drink has at least 100-150 calories. 

4.  Get your 8 (or more) glasses of water each day.  This will ensure you are not feeling hungry and eating when you are actually thirsty!

5.  Limit your fruit intake to 2 servings per day.  Yes, fruit is good for you but anything in excess can add up in calories and pack on the pounds.  One serving is 1/2 cup or 1 small-medium piece of fruit. 

6.  Load up on (the right) vegetables.  Salads take a long time to eat and they are high in fiber so they will fill you up.  (Remember it takes at least 20 minutes for your stomach to communicate to your brain that you are actually full.)  Peas, carrots, and corn are digested like starches in your body.  You may want to avoid them this week, count them as the carb at your meal, and/or just make sure you are having a small potion.  Celery and cucumbers are high in water-content and low-calories.  They are great snacks to chomp on when you get the munchies.

7.  Sacrifice the salt.  Sodium holds onto water in your body and may make you retain fluid, feel bloated, and even weigh more on the scale (even if it is just “water weight”).  Salty foods can also be more “addicting”, which is why it is so hard to eat just one chip or just one French fry.  So, select foods sans salt.

8.  Keep the good fat.  Get rid of the cholesterol by avoiding butter, cream, egg yolks, chicken skin, fried foods and the like.  But a bit of olive oil, avocado, nuts, and fish high in Omega-3 fatty acids are good for your heart, skin, and hair.  In moderate amounts they also help you feel fuller longer.

9.  If you want to cut back on your carbohydrates, do so at dinnertime.  Carbs do hold 4 times their weight in water.  Studies have actually shown that those who have low-carb dinners are less likely to wake up feeling bloated in the morning.  Those who have high-carb dinners are more likely to wake up with pillow and sheet creases on their face and body.  So NOT cute in a swimsuit!

10.  Choose only no-calorie drinks.  In addition to drinking your water, exchange your lattes and chai teas for plain coffee and tea.  Yes, skim and low-fat milk are healthy, but the 175 calories in grande skim latte are still extra fluid calories. 

If you want us to help customize your last-minute swimsuit slim-down diet, email us at info@sculptnyc.com or view our contact information on our www.SculptNYC.com website!

Learn how to eat and exercise to meet your personal fitness goals. Challenge self-defeating habits and negative or distorted attitudes about your body, diet, and exercise, while successfully replacing them with positive, healthy behaviors. Effectively manage stress and emotions so they no longer interfere with your well being.

Email us for a complimentary half hour phone consult
info@sculptnyc.com

http://www.sculptnyc.com