3 STEPS TO GETTING YOUR MOTIVATION BACK

– By Angela Smith.

Hands up who has ever lost their motivation to exercise?

No matter what stage of parenting you’re at, life as a Mum can get pretty chaotic. With so many demands on our time, it’s easy enough to skip a day or two and then before you know it it’s been a week, then a month and no matter what you do you just can’t seem to find the motivation or enthusiasm to get moving again. Sound familiar?

Well, you’ll be relieved to know that you are not alone. We’ve all had times where we just can’t seem to find that same level of enthusiasm we once had and despite our best intentions to start up again, it’s just not happening.

The good news is that exercising doesn’t have to be an effort. With a few simple steps I’m going to show you how to create that internal motivation that will inspire you to get back into exercising and actually enjoy it.

Step #1   Reconnect with your WHY

Our “WHY” or our purpose is what creates the internal motivation that drives us to take action.

The more reasons you have and the clearer you are on why exercise is important for you, the more compelled you’ll be to follow through. So aside from the obvious health benefits, here are some questions you can ask yourself to get clear on your reasons why exercising is a must for you:

How do you feel when you’ve exercised?

Is there a goal you want to achieve?

How will you look and feel when you’ve achieved this goal?

How will it benefit those around you when you are looking and feeling this way?

Do you want to have more energy for your family?

What are the consequences of not exercising?

How will those consequences affect the rest of the family and those around you?

How will you feel if you don’t achieve your goal?

Really go all out here – brainstorm as many reasons as you can, get specific and write them all down!

 

Step #2 Set a Goal

Setting goals is a really effective way to increase motivation as it allows us to have an outcome to work towards and leads to a sense of achievement when we are successful in achieving what we set out to do. Whether it’s a goal to lose weight, improve our energy levels or look our best for a special occasion, goal setting is a useful way to keep us on track and measure our progress.

Measuring our progress is important because progress is what creates happiness and excitement. There is nothing very exciting about maintenance, but there is definitely excitement in making progress!

 

There are a few things to keep in mind when setting goals.

1)Start with the end in mind.

Decide on the ultimate goal and then break it down into smaller steps. For example if your ultimate goal is to lose 10kg, break it down into smaller mini – goals of losing 1kg per week so that rather than having a big overwhelming goal of losing 10kg, you make it easy for yourself to experience success more often.

2)Use the S.M.A.R.T method for setting goals (Specific, Measurable, Achievable, Realistic, Timely).

 

3) Write down your goals somewhere where you will see them every day such as on a post-it note on your bathroom mirror, dressing table or refrigerator. Do not simply write them in a journal or a diary! There’s a very good reason for this. If you only write your goals in a diary or a journal, you have to actually consciously think about it to go and take out your journal to look at your goals. By having your goals displayed where you’ll see them throughout the day, even if you are not reading them, you are helping to program them into your unconscious mind

 

Step 3# Reframe the meaning you have given exercise.

If exercise means hard work, pain or effort to you then you are hardly going to feel inspired or excited about doing it. Instead, try reframing the meaning of exercise by focusing on the feeling that exercise and being in shape gives you. For example, if being in shape makes you feel sexy, strong and desirable you could reframe by saying exercising means I feel sexy, strong and desirable. You are going to feel far more excited and enthusiastic about doing something that makes you feel sexy, strong and desirable than something that is hard work, painful or an effort.

 

Last but not least, don’t have the debate in your head – just do it!

What we focus on is what we feel, so if you’re feeling unmotivated and you are looking for reasons or excuses why you don’t feel like training today you can be sure you’ll find them! You’ll always find reasons and excuses if you look for them. So just decide and commit, sometimes it’s as simple as that!

If you still insist on having the debate in your head, ask yourself how you are going to feel if you don’t do it? I don’t think I’ve ever met anyone who felt worse after a workout.

Remember, whilst there are many reasons to exercise and make our health and fitness a priority this is about saying yes to YOU. As Mums we are constantly meeting the demands of others but to be able to support our kids and family as much as we want to, we first need to be supporting ourselves. So get clear on your WHY, set yourself a goal and remember that every day is either a step closer or a step further away from that goal.

 

 

*Angela Smith is a Life & Mindset Coach, Master Practioner of Neuro-Linguistic Programming (NLP), Master Practioner of Time Line Therapy, Motivational Speaker & Qualified Personal Trainer. See more of her work HERE

 

Here’s Why You Shouldn’t Be Afraid To Rock Bright Activewear

Written by our friends at Your Island Supply Activewear.

Walk into most gyms and studios in 2018 and you’ll witness a sea of women in grey and black workout gear. And, of course, there’s nothing wrong with that! Those dark, muted shades can be super flattering and are perfect for hiding those toddler tantrum-induced food stains! But here at Your Island Supply, we believe you were born to stand out, not blend in. And if you ask us, there’s no better way to do that than with vibrant activewear that makes you feel good! Read on for 5 more reasons you should consider adding more colour to your activewear wardrobe.

1. It’s scientifically proven to boost your mood

Science has spoken, ladies! Research shows that colour can directly affect your mood. Looking at bright colours have been proven to release the feel-good hormone, dopamine, making you happier and more focused. Meanwhile, cool shades like blue have been found to increase the calming hormone, oxytocin. So, when you’re feeling down or stressed, your colourful activewear can help put you in a better mind space.

2. It motivates you

While we’re on the topic of science, research shows that bright colours can actually kickstart your motivation. Red, in particular, has been shown to create a fight or flight response in your body and get your adrenaline flowing. So, if you’re feeling unmotivated, putting on some vibrant activewear may be the push you need to get you out the door.

3. It freshens up your look

Chances are, when you work out, it’s without makeup and with your hair pulled back in a no-nonsense ponytail. After all, you’re there to sweat, not to compete in a beauty pageant! Plus, wearing makeup when you work out can lead to one of two outcomes: 1) Your mascara ends up halfway down your face, giving you that clown look or 2) it clogs your pores, leading to breakouts. That said, going barefaced can leave you looking a little washed out when combined with an all-black outfit. By adding a pop of colour, you’ll instantly look fresher and more youthful.

4. It’s more fun!

While it may not always feel like it, working out is meant to be fun! Just as it’s important to do a type of exercise you actually enjoy, you should opt for activewear that makes you feel cute and brightens up your day! And let’s be honest, rocking bright, bold patterns is always going to be a lot more fun than wearing head-to-toe black.

5. It improves your body confidence

“But I hate my thighs/bum/calves!” you may protest. “Why on earth would I want to draw attention to them by wearing bright tights?” That’s exactly the point! While it may feel a little awkward at first, you’ll become more and more comfortable about highlighting those parts of your body you don’t love. Soon enough, you’ll start to embrace those parts and maybe even love them! Plus, our tights are so flattering, we guarantee you’ll find yourself checking out your bum in every reflective surface you pass!

7 Facts About Your Morning Coffee

Coffee: Those little beans of energy just about every person loves to consume. Whether it be black, with milk or cream and sugar, frappuccino, macchiato, iced, or even straight up espresso, it gives us life. But have you ever thought that maybe, just maybe, coffee is actually good for you? Here’s a secret: It is.

1. Coffee can improve energy levels and make you smarter.

So smartness and energy? I’ll take it. Caffeine in coffee absorbs itself into the bloodstream where it travels to the brain. Once it’s in your brain it stimulates neurotransmitters which enhances the brain’s ability to function. Coffee actually improves memory, mood, energy levels, reaction times, and cognitive function in the brain.

2. Coffee can help you burn fat and improve physical performance.

The caffeine in coffee is a proven natural substance that burns fat. Studies have shown that caffeine increases metabolism anywhere from three to 11 percent. Caffeine can also increase fat burning by 10 percent in obese individuals and 29 percent in lean people. Too bad these effects can wear off in long-term drinking.

So how exactly does caffeine increase burning off those few extra pounds? Caffeine improves adrenaline levels in the body causing fat cells to break down body fat. Physical performance is improved by 11–12 percent. It’s the natural “fight or flight” structure in our brains being turned on. Who doesn’t need that help in order to get motivated for their daily workout routine?

3. There are essential nutrients in coffee.

A single cup of coffee contains:

Vitamin B2: 11 percent

Vitamin B5: 6 percent

Manganese and Potassium: 3 percent

Magnesium and Niacin (B3): 2 percent

So by drinking a few cups a day, those amounts really add up in the daily dose that you need.

4. Coffee may lower your risk of different diseases.

Type II Diabetes is a well known disease. It’s known that coffee reduces the risk by 23–50 percent, even as high as 67 percent in some cases. Each cup is actually a seven percent reduced risk of developing Type II. It’s actually unknown why coffee reduces the risk, but who’s complaining?

Two types of cancer are also affected by coffee. A person’s risk of getting liver or colorectal cancer are decreased by 40 percent in liver cancer and 15 percent in colorectal cancer.

Not only is cancer decreased, but so is heart disease in women. Some studies also show a 20 percent lower risk of a stroke in coffee drinkers.

5. Coffee appears to have protective effects on the liver.

So we all need our liver in order to protect our bodies. Well coffee helps that, too. Coffee actually protects the liver against cirrhosis. On average, a study shows that people who drink four or more cups a day can have an 80 percent lower risk of getting any type of liver disease.

6. Coffee can fight depression and make you happier.

Coffee alters the mood and provides a calming sense for many people. I actually know this as a personal experience. There’s nothing like walking into a coffee shop and taking in the aromas. It’s soothing, isn’t it? Well, studies have shown that by drinking four or more cups a day, there’s a 53 percent chance of less common suicidal feelings. There’s also a 20 percent chance of lowering depression in women. Sounds like the world needs more coffee in their lives.

7. Coffee may help you live longer.

Yes, you read that right. Coffee helps you live longer. Studies show that men have a 20 percent lower risk and women have a 26 percent lower risk of death. So, uh, coffee? I’ll take two right now!

 

You are not alone.

Being a mum can feel really lonely sometimes. It’s ironic; that you can spend so much time attached to a little person and still feel so alone! The monotony of day to day tasks can get really tiresome, really quickly.

It’s very important to acknowledge whatever feelings you are having as part of your experience of becoming, or being a mum. Especially the negative ones. Don’t feel ashamed for having these, it’s all part of the experience, and I dare say that most mums go through a negative patch at some point.

You need to know that you are not alone when it comes to these feelings, even though it might feel like you are. So many mums have felt exactly the same way that you do now, and many more will do in the future. It’s important to know that a listening ear is always out there, whether it’s a friend, partner or a professional from an organisation like https://www.panda.org.au

You might feel like you’re alone, but please know that you’re not!

If it seems like everyone else’s baby is sleeping better, feeding better, and reaching milestones faster, you are not alone. Just know that your baby is wonderful and amazing and you MADE them!! You are the best mum for your baby, and nobody knows them, nor what they need like you do.

You are not alone. If you feel like every other mum seems to have her life together but you feel like you’re falling apart. Other mums might seem to have bodies that have bounced back after pregnancy, their hair and nails are always immaculately done, and they always seem to be bright and chirpy. Just know that appearances are often not reality, and some people are better at hiding their realities than others. You are not alone in thinking they’ve got things sorted, but remember that is simply your perception and they may be thinking the same about you!

If you are tired, stressed out, emotional and frustrated, you are not alone. You may feel like you want to burst into tears every ten seconds or perhaps tear your hair out or punch a hole in the wall. If you think you have no idea about how to do this parenting thing, you are most certainly not alone.

If you feel guilty for taking time for yourself, guilty for going back to work, or for not working, or guilty for not being 100% present for your child all the time, you are not alone.

Support is out there

If you find it hard to ask for help because you think that you should be able to do it all yourself, you are not alone. You’ve no doubt heard the saying ‘it takes a village to raise a child’. In modern society, there aren’t many mums who have a village ready to go to rely on for support. You often have to bring together your own village, of mum friends, neighbours or mums from your mother’s group. This might just be instrumental to your own health and well-being. It’s not only ok to ask for help, it’s imperative for your well-being, and the well-being of your family. A happy mum makes a happy family!

If you’re having more than just a bad day, or if you want to talk to a professional, there are organisations in Australia that are set up to help you.

Pregnancy, birth and baby offer non-judgemental emotional support during pregnancy and parenting for when you’re feeling anxious or overwhelmed.

Beyond blue also offers phone line, online chat, email and forum services for whenever you feel like you need to share the load. Their website also has a whole host of information about the different developmental stages that children go through.

PANDA (Perinatal Anxiety and Depression Australia) has been specifically set up to help mums with depression and anxiety. They offer a National helpline, online forums and support groups in your area.

You’re an amazing mum and you don’t have to be alone on this journey. Your feelings are valid and you are not alone in experiencing them. Reach out to someone today, and be kind to yourself, you made a human after all. xx