Here are 10 tips for motivation and success as you begin or continue your 24 Day Challenge.
1. Write Out Your Goals. There is something very powerful that happens when you take pen to paper and write down your goals. These need to be specific, measurable, attainable, realistic, and timely. Its not sufficient just to write down, “I want to lose weight,” write down how much weight, put a number down, and then write out a realistic time line to achieve that. Where do you want to be with your health and fitness 3 months from now, 6 months, 12 months, 2 years? Think about how you are going to measure your goals?
2. Plan Ahead. Plan ahead with food preparation and grocery shopping. Always know where your next meal or snack is coming from so you’re not tempted to sabotage yourself by either going without or eating the wrong thing. Try not to leave the house without a snack or meal on hand. Pack a lunch box with healthy snacks for yourself and your kids so the drive-thru is NOT an option when you are hungry. Always have an AdvoCare Meal Replacement shake, AdvoBars, fruit, raw nuts, deli meat, etc. on hand.
3. Go Public. Let your friends and family know you are on a new nutrition plan and working to achieve some goals. NEVER use the 4-letter word “diet” because you’re NOT on one! Its sometimes helpful to let others know you’re on a cleanse and therefore cannot indulge right now. This also lets you off the hook when you are at Aunt Faye’s house and she insists you try her chocolate pie. Take one bite (savor it) and tell her she’s a phenomenal and tempting cook, but you have some short-term goals and will come back for the whole piece once you reach your goal and its time for a treat.
4. Drink Plenty of Water. Your body needs hydration, you know this. Why? Weight loss, headache cure, healthy skin, more energy, better digestion, and better athletic performance and workouts! Start creating this habit immediately. The general rule of thumb is to drink AT LEAST half your body weight in ounces each day….more is preferable, but start there.
5. Log It. Keep a journal of your food and workouts to track your progress. Keep a journal of your food intake with food measurements, time of day you ate, water intake, hours of sleep, whether you were mentally focused and energized after a meal or you were lethargic and groggy. Remember, 80% of what you want to accomplish happens at the table not in the gym!
6. Join the Online Community. Log on to Facebook, Twitter, and our website to become part of our online community. I post recipes, pictures, extra tips and workouts. Interact with each other and gain additional support for your efforts. You can also send out an S.O.S. on Twitter or Facebook when you are tempted by the vending machine at work. For example, “Candy bar craving need help!” You’ll be bombarded by support and healthy alternative ideas…give it a try.
7. Take Baby Steps. Trying to do too much too soon can sabotage your best laid weight-loss plans. Start with small, incremental changes that will be sustainable long term and not burn out in a week or two. Make one small change to your routine each day: drink a Meal Replacement Shake for your breakfast, go to the gym today, only have 1 soda today instead of 3 (or replace it with a Spark is even better), cut out your pre-dinner cocktail, pack your lunch instead of eating out, drink more water. Once you adjust to each new habit it will give you the success and confidence to keep making more and more small changes that will lead you closer to your goals.
8. Words Matter. You’re NOT on a “diet” you’re on a “nutrition” plan. You’re giving your body something healthy not simply denying yourself treats. It is also vitally important to believe in yourself and to keep giving yourself positive, affirming self-talk. Those who strongly believe in their ability to succeed, usually do! Whether you think you can or you think you can’t, you’re right. Leave the whining and negative attitude in the dust and work towards your goals every day.
9. Stick With It and Plan for Real Life. List all the changes you are making in your life and evaluate them based on outcome and sustainability. Is working out 7 days a week sustainable and healthy mentally and physically long term? If not, drop it down to 4 times. Are you willing to skip that margarita from now on? If not, plan on treat meals once in a while. Let’s face it, you are going to pig out on chips and salsa or skip your workout once in a while. Slip-ups are inevitable; it’s how you respond that matters. Don’t beat yourself up and just get right back to it the next day. Remember the 80/20 rule, keep it clean 80% of the time and you will see results.
10. Be Consistent – But Be Patient. There is a sense of delayed gratification when you begin a new nutrition or workout routine. Every seemingly small thing you do may appear insignificant alone, but it’s like compounding interest and will add up big over time. Every workout you do, every time you say no to that brownie may seem small and irrelevant by itself, but when you add those up over time it’s a mountain of effort that will absolutely yield results down the road.
Get Serious. Get Organized. Get Results!
- Coach Heather Hodges