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Motivation

TIPS TO FOLLOW THROUGH: TO IMPROVE LIFE HABITS

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There is only one reason a diet will fail. Because it is not sustainable meaning there is no follow through.

Follow through

Most diets out there do in fact work for health or fat loss IF you follow through.

You’d like to get lean, fit and healthy? For me this means adventures with the family and simply run around with the kids as they grow up. Do you feel the need, or the Doctor has told you, to learn what food and exercise works for you to have a healthy life? Ideally I reckon it should be food and exercise you enjoy.

Then how about following through? Walk the talk. Improve eating and exercise habits to fit with your unique life.

To follow through I talk about ‘life habits’, which simply put is:

The stuff you do regularly

Note : No matter how motivated you are to start with to change, if a diet is not sustainable given your lifestyle and preferences it is unlikely you’ll follow through. You’ll need personalised advice to test and learn strategies that aren’t just some fad diet.

Tips to follow through to improve life habits:

Lower expectations. Sounds negative but it creates a lot of positive motivation to keep going when goals are met. You’ll feel happy to have met expectations, then super happy to exceed expectations. It’ll build in consistency over time which is fundamental to engraining your new habits.

or

Schedule it in the calendar. Simple and effective. If it’s exercise ideally schedule with a friend to ensure follow through. If its an eating plan, use that to do the shopping so you are prepared in advance.

or

“Don’t think – just do” If you don’t feel like putting in the effort at the time, avoid the decision and do what you said you would for only 5 minutes. That’s it. Nothing scary or forced. I’ll bet that you’ll say “well I’m already cooking or out for a run, I’ll just keep going”. Tip to avoid decision fatigue is to plan your eating and exercise schedule the night before. For example, put out running gear by the bed to get into immediately on waking.

or

Use risk or reward to reinforce what you’ve done. Examples of this could be allowing a piece of chocolate after doing exercise or making a bet with a friend you’ll follow through until you reach a certain specific goal.

or

Find food or exercise you enjoy to keep motivated. When I wanted to bulk up the gym was the furtherest from my mind! I found it was enjoyable to explore callisthenics, which has endless possibilities. Having a bit of fun with it is necessary for follow through. The same goes for cooking and finding foods you like that are healthy and fit with your goals.

or

Create ‘The Streak’. Decide on the daily or weekly thing, like cooking or 5 fruit and veg a day to mark it off on a calendar each time you succeed. When you have a few X’s on your calendar, you’ll want to keep the streak going, that becomes super motivating.

In the end these habits define who you are.

Cheers,

Jay

Filed Under: Motivation, Outdoor Body Tips

DIET ADHERENCE AND SCIENCE

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“Adherence – the degree to which participants continued… was most strongly associated with weight loss”

I had to share a little extract from an article, which is an oldie but a goodie. Inspired today by a dude I follow on Instagram.

The extracts below will blow your mind. Well, not really. Unless you are a nutrition geek like me. It is so simple, no secrets. These type of studies have confirmed what is obvious over and over, people wanting the secret to fat loss just can’t accept that they have to look long term and work on adherence as a priority. ‘People’ simply want the blue pill.

This annoying ‘industry’ that I am a part of give nutrition and diet advice that is, most of the time, stuck in the ‘one size fits all approach’, which is so far from the truth it hurts. It is all about commercialising the one blue pill diet that is often simply a specific macronutrient composition that ignores lifestyle factors.

I’ll work on figuring out what will work for your unique lifestyle and preferences to improve your eating habits for health or fitness or whatever floats your boat.

“the best approach is to choose a plan they find easiest to adhere to over the long term”

I’ve said in the past that adherence and sustainability is the reason diets fail!

 
***

[Read more…] about DIET ADHERENCE AND SCIENCE

Filed Under: Food and Nutrition, Motivation

COOKING MEANS TO ME: PART 1

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PART 1: IT’S FOR THE KIDS

Cooking is super choice because my two little kids loooove it. They are learning and contributing while have fun cooking with me. Cooking together means to me; perfect family time. Kids love to cook.

Baking laughs [Read more…] about COOKING MEANS TO ME: PART 1

Filed Under: #famfeed, Food and Nutrition, Motivation

Don’t Be Soft

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Humans are becoming weak and soft…  I think this is tragic.

Human survival of the fittest is extinct. This makes me sad.

We need to ‘toughen up’! We need to lead by example, do it for the future of our children. I don’t mean ‘man up’! , this tradition to suppress emotion in men which is, of course, totally stupid.

I mean we need to be COMFORTABLE WITH DISCOMFORT.

Dads should not be soft. Neither should Mums.

Indiana Jones wasn’t soft. Neither was Lara Croft the Tomb Raider!

[Read more…] about Don’t Be Soft

Filed Under: Motivation, Outdoor Body Tips, Outdoor Exercise

Does Life After Kids Mean No More Adventures?

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Our response to the question, does life after kids mean no more adventures, was very clear… our adventures would NEVER stop. Why would they? We’d get the gear and bring the kids with us to include them and show them how much fun it is. Like our a summer car-camping trip in the pic above.

No matter what ‘everyone’ said, life shouldn’t stop after kids… should it? But, I had seen other friends stop adventuring, lose sleep, stress out and get over-worked. So looking back, I did have some fear.

I was worried, but I shouldn’t have been. As a Dad, I’m here to tell you adventures do NOT have to stop in life after kids.

[Read more…] about Does Life After Kids Mean No More Adventures?

Filed Under: #goplayoutside, Motivation, Outdoor Life

Tips from Crossfit Obsessives to get Motivated

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Do you know anyone that has been abducted into the world of crossfit obsession?

If you do, you’ll know they are generally a bit ‘full on’ to say the least…. dedicated, passionate and motivated to the extreme.

[Read more…] about Tips from Crossfit Obsessives to get Motivated

Filed Under: #outdoorbody, Motivation, Outdoor Body Tips, Outdoor Exercise

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