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How I Stay Dedicated to My Fitness Goals

mindset motivation Jan 11, 2020
 

If you're new here, hello and welcome! My name is Emily and I am an online health coach, a national level bikini competitor, and an indoor cycling instructor. 

I've been on my fitness journey for a while now! Growing up, I was always involved in sports but it wasn't until my college years that I would discover the gym and weight lifting. I've been addicted ever since! 

I often get asked how I stay dedicated to my fitness goals. We always have so much drive when we first get started in the gym. Something lights a fire under your butt and you get excited for the change and the opportunity to grow and improve yourself. 

But over time, it gets harder and harder to maintain that! What do you do when the spark fizzles out? How do you relight the flame? How do you bring back that drive to achieve your fitness goals weeks into your routine, months later, or even years into your fitness journey?! 

It's a tough challenge, but it's important if you...

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How to Stop Quitting Your Fitness Goals

mindset Dec 12, 2019
 

flatlay with dumbbells sneakers headphones and other exercise equipment
fit woman performing lunge with kettlebell

How many times have you started working towards your fitness goals only to get burnt out and feel like you're totally over it within weeks?

How many times have you talked yourself out of it, made excuses for why now is not the right time, and held yourself back?

How many times have you quit?

Guess what? You're not alone in any of this. We all hold ourselves back sometimes whether it be in health and fitness or something else. But GIRL, I am here to give you the strategies you need in your life to keep getting your booty to the gym whether you're feelin' it or not.

Because a happier, healthier you is right on the other side of that hardcore commitment to yourself.

First off, let's talk about why you quit

This part might be tough to hear but it's important. And again, it's not just you! We've all been there. 

1. You keep telling yourself how hard it is to workout, and that makes it feel harder than it actually is.

The more you tell yourself "working out is hard,"...

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How to *Really* Commit to Your Workout Routine

mindset Oct 30, 2019
 

 

Commitment is the single most important element when it comes to successfully reaching your fitness goals. It is also often the most difficult to achieve. Even when we really want to change something about our lives or our health, we have this tendency to get in our own way.

We make excuses for why we won’t go to the gym today. We talk ourselves out of sticking to our diet. The reality is, we often spend more time talking ourselves out of having to stick to our goal than the time it would take to just do the dang thing. 

That being said, this post is all about the tips you need to *really* commit to your workout routine.

1. Set SMART goals and then break them down into smaller pieces. 

Your goals need to be specific, measurable, achievable, relevant, and time based. It’s not enough to say “I want to lose fat.” How many inches do you want to take off your waist? How many pant sizes do you want to lose? When are you trying to...

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How to Start a New Fitness Routine and Stick to It

mindset Oct 28, 2019
 

 

1. Make it a Non Negotiable

Think of it like brushing your teeth or a meeting for work. Something that you absolutely can’t just blow off for no reason. I’m talking about not giving yourself the chance to say, “I’m too tired” or “I just don’t feel like it” or “today was a bad day so I’ll skip it.”

Do not allow yourself the time to give ANY excuses. Just get it done.

The reason I say this is because, even when the excuse may feel valid, that day off quickly turns into 2, which turns into 3, which turns into you giving up on your commitment.

They say it takes about a month to make something a habit.

Keep going until it’s just a non negotiable part of your routine and you will ensure long term progress and results.

2. Consider Morning Workouts

I know that not everyone is a morning person. For some, the idea of getting up before work to go to the gym is straight up torture… or so you might...

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5 Features of a Healthy, Fitness Conscious Mindset

mindset Sep 23, 2019
 

When it comes to improving your health and fitness, your mindset is half the battle. Your inner dialogue affects the actions that you take and your attitude along your health and fitness journey. 

Below, I cover 5 statements that are important key features of a healthy fitness conscious mindset. It's okay if you're not yet at a place where all 5 statements resonate with you. Each point provides an action step for you to take so, if you're not there yet, you have an actionable plan to incorporate these themes into your mindset. 

Please note that these are general tips for improving your mindset around food and your body from the perspective of a fitness professional. But if you're deeply struggling with disordered eating and body image, you should see a qualified professional in that area of expertise. 

1. “I workout because I love my body not because I hate it.”

The healthiest way to start or maintain a workout routine is to come...

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Ditching the “All or Nothing” Mindset to Reach Your Fitness Goals Faster

mindset Sep 21, 2019
 

“I’ll do whatever it takes to get rid of this fat.”

“What’s the fastest way for me to lose the weight?”

“Once I reach my goal weight, I’ll stop.”

“It’s not going to be fun but if it works, I’ll suffer through it.” 

Does this sound like you?

We’ve all fallen trap to the all or nothing mindset once or twice.

You think that the fastest way to hit your fitness goals is to initiate a ton of diet restrictions, hours of cardio, and suffer a lot for a shorter amount of time. You think the more you’re suffering through it, the more effective it must be. You think that you just need to go all in until you reach that goal weight and then you can go back to your normal eating and workout habits.

Well, what if I told you this was the wrong approach?

This all or nothing mindset can actually HURT your results. 

This is coming from a place of personal experience and experience coaching...

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Finding a Training Style and Diet Plan You Can Stick To

diet mindset workouts Aug 18, 2018
 

If you open any fitness magazine, there’s a section at the front exploring the teeny tiny nuances of training and nutrition strategies and all the latest research in regards to what is optimal for your success. Don’t get me wrong, some of it is super interesting - but a lot of it is also severely misinterpreted and SO trivial to the everyday gym goer.

If anything, I think this information can just overwhelm a gym newbie into getting bogged down in miniscule details. I often meet people with questions like “Should my cardio be fasted? What’s the best time for me to workout? What rep ranges are best for this? Do I need to workout 6 days a week or 4? What if I eat right before bed? What do I eat pre and post workout? What supplements should I take?”

It’s not that these things don’t matter or that there aren’t things that you can do to improve your success. It’s just that adherence is a heck of a lot more important. I...

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