Something that gets said to me quite often about being in a bikini prep is “OMG, how do you do that? I could never eat like that….You workout how often? OMG, i just don’t have that motivation..” That’s what i want to talk to you about today… MOTIVATION.
Motivation is the general desire or willingness to do something. What does that come down to ultimately? Dedication.
Trust me, i enjoy working out and i enjoy eating healthy and fueling my body appropriately. But that does NOT mean that i am always motivated. I don’t always want to eat broccoli instead of pizza and i don’t always want to go to the gym…sometimes i just want to lay on the couch with a pint of B&J and watch netflix. I don’t always want to track every little thing i put into my body..BUT i do it anyway.. Why? Because i am motivated.
I could summarize this post about how to stay motivated by saying “just suck it up and do it”. However, i thought i would try to give you a little more insight into motivation and how to motivate yourself towards your goals.
Intrinsic Vs Extrinsic Motivation. Intrinsic motivation involves doing something because YOU find it personally rewarding. Extrinsic motivation is when you engage in a certain behavior or activity to earn a reward or avoid a punishment of some sort. When it comes to working out and watching your food intake, you have to do it for yourself. Let me repeat that: YOU HAVE TO DO IT FOR YOURSELF. You can’t prep for a show because someone else wants you to compete. You can’t go on a “diet” because your doctor tells you you need to because chances are you won’t stick to it. No one can force you to do anything. So ask yourself why you are doing what you are doing. Why are you doing X, Y, and Z?? If you are intrinsically motivated to lose weight, go to the gym, whatever it may be, you are off to a great start.
- Make It a Habit. The more often you do something the easier it becomes. If you eat 3 servings of vegetables a day for 3 weeks, it will ultimately become part of your routine and it becomes something that you just do naturally. The longer you do something the easier it will become. Schedule your workout into your day and stick to it. You wouldn’t skip a meeting with your boss.. So schedule your “meeting” at the gym. I go to the gym the same time everyday- it’s a habit and my scheduled gym-me time.
- Do Something Enjoyable. For me, i enjoy lifting weights. If you find yourself dreading going to the gym, ask yourself why. Are you bored? Uninterested? Do you hate what you’re doing?? If so, switch it up. Try a cycling class. My sister, @mbkellyy, just started cycling on a regular basis and loves it. You never know if you’ll enjoy something until you give it a go.
- Have a Goal and a Plan. This is so important. If you have a reason to do what you are doing it will be so much easier to stick to your goals. I previously wrote a post on GOAL SETTING a few weeks back so check it out here. My goal that drives me day in and day out is my bikini competition. This is not saying you need to compete to stay motivated. For me, it is VERY easy to stay motivated knowing i will be onstage in front of hundreds of people in a very itty bitty bikini lol. Summer is coming up so maybe you want to wear a bikini for the first time or you want to get your health and weight under control. Tailor your goals to yourself specifically and have a plan to help you reach those goals.
- Have Someone to Look Up To. Yes, i did mention the importance of being self motivated. However, that doesn’t mean that you can’t look up to other people who are doing what you want to do. There are so many positive role models in the fitness industry today that i look up to and help motivate me on days that i am slow moving to get to the gym. Now, this is not saying “Oh, i want to look like her. Or, i want legs like hers.” This means using other people’s positive vibes, that you can relate to, to add some fuel to your fire. Some individuals that i love to follow on social media are Ash Mitch (my teammate–love you), Marie Wold, Emily Duncan, Brittany Lesser, and Kara Corey Fit Life… to name a few. They have awesome content and positive energies that they show on their YouTube channels that can really help keep you motivated/entertained while doing cardio lol.
- Motivational Jar. I have my creative sister to thank for this one. She recently sent me a jar filled with SO MANY motivational quotes written on colorful pieces of paper. Some of them are quotes from famous individuals and other’s are her telling me that today is not the time for me to eat cheesecake factory (LOL). It provides an added boost of motivation and positivity in the morning to fuel me through the day. I would definitely recommend doing this for yourself because i find it super beneficial.
- Vision Board. This goes along the lines of the motivational jar. Create a board, or something, that envisions what you want to do/to be. You can hang your competition bikini up for you to see everyday, pictures from your past, role models, positive quotes, etc. Create something pretty that you can look at every day to remind you why you are doing what you are doing and why you should work hard to reach your goals.
- Rewards. Now, obviously this is extrinsic motivation but there is a time and place for that. Im not talking reaching your goal weight of 120 lbs. and then reward yourself with a trip to the buffet . That is not what i mean lol. I’m talking non food related items. For example, if you make it to the gym 3x a week for X amount of weeks you will buy yourself that new workout shirt that you have been eyeing. If you lose 7 lbs, in a healthy way, however you are going to do so, by the time you go on vacation in July…then you will buy yourself a new bikini. Whatever will help motivate you to reach your goal can be helpful. I’m currently telling myself that as soon as i am under 130 lbs i am going to rock the new crop top that i have hanging in my closet. Be creative here and use this extrinsic motivation to pair with the internal motivation you already have.
- Positive Self Talk. This is so important. Don’t look at your body and say “I hate x, y, and z.” That is not going to benefit you… It is not going to help you stay motivated if you are only thinking about the things you don’t like about yourself. Be positive. Say i’m lucky i have the ability to walk and go to the gym or I’m grateful that i have the money to afford to buy fresh fruits and vegetables and fuel my body properly. POSITIVITY will get you so far and i truly believe that. On those days when you want to cry and complain, CHOOSE to eliminate those negative thoughts and replace them with positive words. Look on the bright side of things instead of dwelling on those negative thoughts. You will be better off. Be a Positive Patty and not a Negative Nancy. Seriously.. No one likes a Debbie Downer.
- JUST DO IT. You should’ve seen this one coming. It’s inevitable. Even though you may want to eat that cookie that doesn’t fit your macros or you want to skip the gym… you just don’t. You stop eating when you are finished your macros and you drive to the gym and get your workout in or walk down stairs to your treadmill. You are not going to be 100% motivated 100% of the time and that’s the truth about it. Motivation is ultimately dedication. You have goals to reach and you are not going to reach them by making excuses and not doing what you know in your head you need to do. Not every day is easy but that’s what separates those who reach their goals and those who do not–the difficult days. Nike got this one right… JUST DO IT.
Motivation doesn’t always come easy. Some days are harder than others and thats okay. Keep your goals in mind, stay consistent and never give up. Hopefully some of these tips will help you stay motivated and help add fuel to your fire on days when motivation is low. What are some of your tips for staying motivated?
Please “like” and “share” this post on your social medias, if you found this helpful, so that other people can benefit from these motivational tools and tips. A lot more exciting content coming in the upcoming week so keep checking back.