habits

  • Fitness

    The Importance of Consistency: Small Habits Lead to Big Results!

    Ever notice how some people seem to nail their fitness goals while others keep struggling? The secret? Consistency. It’s the key to making lasting changes and seeing real progress. The importance of consistency in health and fitness cannot be overstated. Without it, even the best workout plan or diet won’t get you far.

    It’s all about showing up day in and day out. Whether it’s getting up for that early morning run, choosing a healthy snack over a sugary treat, or making time for a bit of activity during the day, consistency is the name of the game.

    Consistency doesn’t mean perfection. It’s not about never missing a workout or always eating perfectly. It’s about making those small, healthy choices most of the time and building habits that stick. When you’re consistent, those little efforts add up over time, leading to big results.

    So, let’s get into ‘The Importance of Consistency: How Small Habits Lead to Big Health Results!’

    the importance of consistency

    What is Consistency in Fitness and Health?

    It’s all about showing up regularly. The importance of consistency isn’t just for workouts, but for eating well, sleeping right, and managing stress. Consistency means making a commitment to your health and fitness goals and sticking with it, even when it’s challenging or inconvenient.

    Everyday Examples

    Doing that morning jog every day: Whether it’s sunny or rainy, making that morning run a non-negotiable part of your routine helps build endurance and keeps you active.

    Meal prepping on Sundays: Taking time each week to prepare healthy meals ensures you have nutritious options ready, making it easier to stick to your dietary goals. I have a step-by-step guide on meal planning and prep if you’re interested in this: Principles of Meal Planning: An Easy Step-by-Step Guide – Check it out!

    Going to bed at the same time every night: A regular sleep schedule is crucial for recovery and overall well-being, helping you feel rested and ready to tackle your workouts.

    Consistency in these daily habits creates a strong foundation for lasting fitness and health. It’s the small, regular actions that add up to big changes over time.

    Benefits of Being Consistent

    Consistency is the secret ingredient that brings about remarkable changes in both your physical and mental well-being.

    Physical Perks

    Stronger heart and lungs: Regular exercise improves cardiovascular health, making your heart and lungs more efficient.

    Muscles that are more toned and flexible: Consistent workouts help build and maintain muscle tone, keeping you strong and limber.

    Keeping your weight in check: Sticking to a balanced diet and regular exercise routine helps manage your weight effectively.

    Mental Wins

    Less stress and anxiety: Regular physical activity releases endorphins, which are natural stress-busters. It also helps regulate your mood and reduce anxiety.

    Feeling happier and more focused: Consistent exercise boosts your mood and sharpens your focus, making you more productive and positive.

    Building mental grit: Sticking to your fitness routine, even on tough days, strengthens your mental resilience and determination. Can’t Hurt Me by David Goggins is a must-read on building mental grit and resilience!

    Long-Term Gains

    Steady weight loss that sticks: Consistency leads to sustainable weight loss, helping you maintain a healthy weight over time.

    Lower risk of diseases: Regular exercise and a healthy diet lower the risk of chronic diseases like diabetes, heart disease, and certain cancers.

    Living a longer, healthier life: Consistent healthy habits contribute to a longer lifespan and improve your quality of life, making those years more vibrant and active.

    Staying consistent might seem challenging at first, but the rewards you reap make it all worth it. Remember, it’s not about being perfect; it’s about making steady progress and enjoying the journey towards a healthier you.

    my fitness journey losing weight

    LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

    The Science Bit

    Consistency might seem like a simple concept, but there’s some fascinating science behind the importance of consistency and why it works so well in fitness and health.

    Habit Formation

    How Habits are Formed: Habits are behaviours that become automatic over time through repetition. The brain loves efficiency and forms habits to save energy.

    The Habit Loop: This concept, popularised by Charles Duhigg, explains that every habit follows a loop consisting of three parts:

    • Cue: A trigger that initiates the behaviour. For example, your alarm clock goes off in the morning.
    • Routine: The behaviour itself. This could be your morning jog or workout session.
    • Reward: The benefit you get from the behaviour, like the endorphin rush from exercise or the satisfaction of ticking a workout off your list.

    Understanding this loop helps in creating and maintaining new habits. By consistently following this pattern, your brain starts to recognise and anticipate the reward, making the routine easier to stick to.

    Behavioural Psychology

    Why Consistency Works: Consistency taps into the brain’s natural tendencies. The more you repeat a behaviour, the stronger the neural pathways associated with that behaviour become. Over time, these actions require less conscious effort and become part of your routine.

    The Power of Small, Incremental Changes: Big changes can be overwhelming and hard to maintain. However, small, incremental changes are more manageable and sustainable. They gradually build up to significant improvements without the feeling of being overwhelmed. For example, starting with a 10-minute walk and gradually increasing the duration can lead to a consistent exercise habit.

    Research Studies

    Numerous studies support the benefits of consistency in health and fitness practices:

    Exercise and Mental Health: A study published by the National Institutes of Health (NIH) found that regular physical activity can significantly reduce symptoms of depression and anxiety. The study monitored participants’ physical activity and found that those who exercised regularly experienced improvements in mood and energy levels, suggesting that physical activity plays a central role in mood regulation​ (National Institutes of Health (NIH))​.

    Weight Management: Research from the National Weight Control Registry highlights that individuals who successfully maintain long-term weight loss consistently report engaging in regular physical activity and adhering to healthy eating habits. This consistency is key to sustaining weight loss over time​ (Mayo Clinic)​.

    Chronic Disease Prevention: According to a study in The Lancet, regular physical activity is associated with a reduced risk of chronic diseases such as cardiovascular disease, diabetes, and certain cancers. The findings emphasise the long-term health benefits of maintaining a consistent exercise routine​ (Mayo Clinic)​.

    By understanding the science behind habit formation and the psychological benefits of consistency, it’s clear why regular, repeated actions lead to lasting changes in health and fitness. It’s all about creating those positive loops and letting your brain do the rest!

    Tips to Build Consistency

    Set Realistic Goals

    Start Small: Think baby steps, not giant leaps. It’s easier to maintain small changes over time.

    Make Your Goals SMART: Ensure your goals are Specific, Measurable, Achievable, Relevant, and Time-bound. For example, instead of saying, “I want to get fit,” say, “I will jog for 20 minutes, three times a week for 3 months.” Check out my post ‘Smart Weight Loss Goals: How To Make A Plan To Lose Weight‘ for a full breakdown of SMART goals!

    Create a Routine

    Plan Your Days and Weeks: Schedule your workouts and meal prep sessions just like you would any other important appointment.

    Mix It Up: Keep things fun and interesting by varying your activities. Try different workouts, new recipes, or changing your workout location.

    Track Your Progress

    Use a Journal or an App: Apps like MyFitnessPal, MacroFactor or Strava can track your workouts and nutrition.

    Celebrate Little Victories: Recognise and reward yourself for hitting small milestones. It keeps you motivated and reinforces positive behaviour.

    Stay Motivated

    Find a Buddy: Having a workout partner can keep you accountable and make the process more fun.

    Reward Yourself: Set milestones and reward yourself when you reach them. This could be a new workout outfit or a fun activity.

    Overcome Obstacles

    Expect Setbacks: They’re a natural part of the journey. Don’t be put off by occasional slip-ups!

    Have a Plan for Busy Times: Prepare for periods when your routine might be disrupted, like vacations or busy work weeks. Have quick workouts or healthy snacks ready to keep you on track.

    woman in black tank top and black pants walking on sidewalk during daytime

    Wrapping Up

    So, we’ve covered the importance of consistency and how to make it work for you. From setting realistic goals and creating routines to tracking progress, staying motivated, and overcoming obstacles, consistency is the glue that holds your fitness and health journey together.

    You’ve got this! Just take it one day at a time. Remember, it’s not about perfection but about making those small, consistent efforts that add up over time. Celebrate your progress, no matter how small, and keep pushing forward.

    Share your own tips or stories in the comments. What has helped you stay consistent? Any favourite apps, routines, or motivational hacks? Let’s keep the chat going and support each other on this journey!

    Extra Goodies

    Useful Tools: Here are some apps and gadgets that can help you stay on track with your fitness and health goals:

    • MacroFactor: My go-to food-tracking app designed to help you manage your nutrition with precision. It adapts to your metabolism and offers personalised recommendations.
    • Routinery: This app helps you track and build daily routines, providing reminders and insights to keep you consistent.
    • Habitica: A habit-building and productivity app that turns your goals into a role-playing game. Complete tasks to level up your character and achieve your real-life goals.
    • Calm: Perfect for managing stress and improving mental health, Calm offers guided meditation, sleep stories, and breathing exercises to help you stay centred.

    Further Reading: If you want to go deeper into the importance of consistency in fitness and health, check out these books:

  • Habits

    Recharge Your Day: Effective Afternoon Routines for More Energy

    Let’s talk about something we all have dealt with at some point: the afternoon slump. You know, the one that hits around 2 or 3 PM when your energy levels take a nosedive, and you start feeling like you could use a nap under your desk? Believe me, I’m no stranger to an afternoon slump. But there’s a way to power through it without reaching for another cup of coffee or something sugary. The secret lies in having solid afternoon routines.

    I’m here to share some tried-and-true habits that can help you recharge and sail through the rest of your day with energy to spare. So, whether you’re at work, taking care of the kids, or juggling a million tasks at once, these tips are for you. Ready to feel more energised and productive? Let’s get into ‘Recharge Your Day: Effective Afternoon Routines for More Energy’.

    afternoon routines for productivity

    The Science Behind the Afternoon Slump

    It’s not just in your head; there’s real science behind it! Our bodies follow a natural rhythm called the circadian cycle. This cycle controls when we feel awake and when we feel sleepy. (Folkard et al., 1985), (Dijk et al., 1992).

    Typically, there’s a dip in our alertness somewhere between 1 PM and 3 PM. Add in the fact that our bodies are also digesting lunch around this time, and you’ve got a recipe for feeling sluggish. (Wyatt et al., 1999).

    As someone with ADHD, I’m no stranger to burnout and pretty frequent energy slumps. ADHD can make it even harder to maintain focus and energy, especially in the afternoon when my brain seems to want to switch off completely. I’ve learned the hard way that if I don’t manage my energy levels, I’m prone to burnout. It’s been a journey, but finding the right habits to recharge my batteries has made a world of difference.

    So, what are the symptoms of this slump? You might find yourself yawning, your concentration starts to wane, and you begin to daydream about your cosy bed. It’s completely normal, but ignoring it can lead to decreased productivity and moodiness. (Akerstedt & Gillberg, 1981) (Monk et al., 1983).

    Understanding this slump is the first step to tackling it head-on. By tweaking our afternoon routines, we can keep that energy dip at bay and stay on top of our game.

    Assess Your Current Afternoon Routines

    Let’s take a moment to reflect on what’s going on during your afternoons right now.

    Start by paying attention to your daily habits. Do you often find yourself reaching for an extra coffee or a sugary snack just to get through the day? Or maybe you push through without any breaks, thinking you’ll power through the fatigue?

    Here’s a fun little exercise: try keeping a journal for a few days. Note down what you do after lunch, how you’re feeling, and what your energy levels are like. Look for patterns. Are there certain activities that make you feel more drained? Or maybe some that give you a surprising boost? Journalling is great any time of the day, if you want to utilise journalling more, see my posts ‘Morning Journal Prompts: Set The Tone For A Successful Day‘ and Night Journal Prompts: End Your Day With Positive Thoughts.

    When I first did this, I noticed that I was often skipping proper breaks, and by 3 PM, I was completely wiped out. Recognising these habits is the first step in making positive changes. Once you see where your routine might be letting you down, you can start to adjust it.

    getting out of afternoon slump

    Hydrate and Nourish Your Body

    Now that we’ve got a handle on your current routine, let’s talk about one of the easiest and most effective ways to boost your afternoon energy: hydration and nutrition.

    First up, is hydration. It’s amazing how much water can influence your energy levels. Dehydration, even mild, can leave you feeling tired and foggy. So, make it a habit to drink water throughout the day. I like to keep a water bottle in sight and aim to refill it at least a couple of times before the day is over. (Kelly et al., 2012) (Nakamura et al., 2020).

    Next, is snacking. Reaching for sugary snacks might give you a quick energy spike, but it’s usually followed by a crash that leaves you feeling worse. Instead, opt for snacks that provide steady energy. Think about things like nuts, fresh fruits, yoghurt, or whole grains. These foods have a good balance of protein, healthy fats, and fibre that keep your energy levels stable. (Carroll et al., 2019).

    Here are a few of my favourite go-to snacks:

    A handful of almonds or mixed nuts: Perfect for a quick and easy snack that’s packed with protein and healthy fats.

    Apple slices with peanut butter: A delicious combination that offers fiber and protein.

    Greek yoghurt with a sprinkle of granola: Creamy, satisfying, and full of nutrients.

    Whole grain crackers with cheese (or marmite, if you’re a fan): Simple, tasty, and keeps you going till dinner.

    By keeping yourself hydrated and choosing the right snacks, you’ll notice a huge difference in your afternoon energy levels. It’s all about giving your body the fuel it needs to keep running smoothly. For more tips on simplifying nutrition, check out my posts ‘Simplify Nutrition With These 5 Easy Tips‘ and ‘Principles Of Meal Planning: An Easy Step-By-Step Guide‘.

    hydration and nutrition in afternoon routines

    Move Your Body

    When you feel that post-lunch lethargy creeping in, try out some easy exercises in your routine. It doesn’t have to be anything intense—a quick stretch or a short walk can make a big difference. Here are a few simple ideas:

    Stretch it out: Stand up and do a few stretches right at your desk. Reach for the sky, touch your toes, and twist your torso. It helps get the blood flowing and loosens up those muscles that have been sitting still.

    Take a walk: If you can, step outside for a quick walk. Even a 5-minute stroll around the block can boost your mood and energy levels. If going outside isn’t an option, walk around your office or home.

    One thing that’s helped me is my FitBit watch reminding me to move every hour. When it goes off, I take a couple of minutes to stand up, stretch, or walk around. I get a nice little reward feeling when completing my 250 steps every hour.

    Remember, the goal is to get your blood pumping and break up the monotony of sitting. You don’t need to sweat it out or dedicate a lot of time—just a few minutes of movement can make all the difference in powering through the rest of your day. If you’re struggling to find exercise you enjoy, check out my posts:

    7 Joyful Movement Ideas That Will Make Exercise Exciting!

    Workout Burnout: How To Find Joy And Balance

    Enjoy Movement: How To Find Fun In Every Workout

    So next time you’re feeling sluggish, don’t just sit there—get up and move! Your body (and your mind) will thank you.

    Mindfulness and Mental Breaks

    Just like our bodies need a break, our minds do too—especially during that mid-afternoon slump. Incorporating mindfulness and mental breaks into your afternoon routines can work wonders for your energy and focus.

    First, let’s get into mindfulness. Taking a few moments to breathe deeply and centre yourself can really help clear the mental fog. Here are a few techniques to try:

    Deep breathing: Sit comfortably, close your eyes, and take slow, deep breaths. Inhale through your nose, hold for a few seconds, and exhale through your mouth. Repeat this for a couple of minutes to feel more relaxed and refreshed.

    Mini-meditation: Find a quiet spot, close your eyes, and focus on your breathing or a calming image. Even just five minutes can help reset your mind. If you’re new to meditation, there are plenty of apps like Headspace or Calm that offer guided sessions.

    Progressive muscle relaxation: Starting from your toes and working your way up, tense each muscle group for a few seconds, then release. This can help reduce physical tension and calm your mind.

    If you can, consider a short nap. Sometimes, a quick power nap of 10-20 minutes can do wonders for your energy levels. Just make sure not to sleep too long, or you might wake up feeling groggy.

    When you’re feeling overwhelmed or stuck, taking a mental break can be just what you need. Step away from your work, give yourself permission to disconnect for a bit, and do something that relaxes you. This could be reading a few pages of a book, listening to a favorite song, or even doodling on a notepad.

    These mindfulness practices and mental breaks are like a mini-vacation for your brain. They help you return to your tasks with a fresh perspective and renewed energy.

    journaling for mental health and wellbeing

    Reorganise Your Work Environment

    It might not seem like a big deal, but the environment you’re in can hugely impact your energy levels and productivity. A cluttered desk can lead to a cluttered mind, making it even harder to power through that afternoon slump.

    Here’s what you can do to create a more energising workspace:

    Declutter your desk: Spend a few minutes tidying up. Put away any unnecessary items, organise your papers, and give your desk a quick wipe down. A clean, organised space can make you feel more in control and less overwhelmed.

    Add a touch of nature: Fun fact about me, I love houseplants – and I probably have way too many. Plants not only brighten up your area but can also improve air quality and boost your mood.

    Personalise your space: Add some personal touches that make you happy. This could be photos of family, friends or pets, inspiring quotes, or colourful stationery. Surrounding yourself with things that bring you joy can help lift your spirits.

    Adjust your lighting: Natural light is the best, so if you can, set up your workspace near a window. If that’s not an option, use a desk lamp with warm light to create a cosy, inviting atmosphere. Good lighting can reduce eye strain and help you stay more alert.

    Keep essentials within reach: Make sure you have everything you need close by. This includes water, snacks, your planner, and any tools you use regularly. This way, you won’t waste energy searching for things and can stay focused on your tasks.

    plan and prioritise

    Plan and Prioritise

    Having ADHD means I often struggle with staying on track, but having a clear plan can really help me manage my day better. Here’s what I’ve found works for me:

    Make a To-Do List: It might seem basic, but writing down everything I need to do really helps me stay focused and organised. Here’s how I make my to-do list effective:

    Write It Down: I start my afternoon by listing everything I need to accomplish. It doesn’t matter if it’s big or small—just getting it all out of my head and onto paper (or a digital list) makes a big difference.

    Prioritise: Once I have my list, I figure out what’s most important. What needs to be done today? What can wait? I highlight or number my tasks to ensure I tackle the most critical ones first.

    Break It Down: Big tasks can feel overwhelming, especially in the afternoon when my energy dips. One ADHD tip that helps me the most is writing down the absolute smallest first step—even if it sounds silly. Breaking larger tasks into tiny, manageable steps makes them less daunting and easier to start.

    Time Block: Time blocking creates a sense of urgency and helps me stay on track. Knowing I have only a set amount of time for each task keeps me focused and boosts my productivity. Plus, it prevents me from spending too much time on any one thing when I get hyperfocused.

    To keep things interesting and avoid burnout, try the Pomodoro Technique. Work for 25 minutes, then take a 5-minute break. After four cycles, take a longer break (15-30 minutes). This method keeps your mind fresh and focused.

    Tools to Help with Planning and Prioritising

    Planners and journals: Good old pen and paper can be incredibly effective. This one is great if you want to use time-blocking.

    Digital tools: Apps like Todoist, Trello, or Asana can help you organize tasks and set reminders.

    Calendar blocking: Use your digital calendar to block out time for specific tasks, ensuring you stick to your plan.

    I know I’ve used my ADHD as an example a lot, but these tips can help anyone. Whether or not you have ADHD, writing a to-do list, prioritising tasks, breaking down big projects, and time blocking are effective strategies to stay organised and productive throughout the day. (Burke et al., 2014) (Wennberg et al., 2017) (Proudfoot et al., 2009)

    Light and Sound Adjustments

    The right lighting and sound environment can do wonders for your energy and focus.

    Light It Up

    Natural light is your best friend when it comes to staying alert and energised. If you’re lucky enough to have a window nearby, make sure to open those curtains and let the sunshine in. Natural light helps regulate your body’s internal clock, keeping you more awake and alert.

    But what if you don’t have access to natural light? No worries! You can still optimise your lighting with these tips:

    Use a desk lamp: Opt for a lamp with adjustable brightness. Warmer light can create a cosy atmosphere, while cooler light can make you feel more awake.

    Position your light correctly: Avoid harsh overhead lighting that can cause glare. Instead, place your lamp at an angle to reduce eye strain and shadows.

    Consider a light therapy lamp: Light therapy lamps, like this one, mimic natural daylight and can be especially helpful during darker months or if your workspace lacks windows.

    Sound Matters

    The right sounds can help you stay focused and even boost your mood. Here are some ideas to create an ideal auditory environment:

    Background music: Soft, instrumental music can enhance focus without being too distracting. I’m a big fan of orchestral movie soundtracks (my favourites are Harry Potter, Lord of the Rings, and How to Train Your Dragon).

    White noise: If music isn’t your thing, white noise can drown out distracting sounds and help you concentrate. There are plenty of white noise apps and machines out there to choose from.

    Nature sounds: Ocean waves, rainfall, or birds chirping can create a calming atmosphere. These sounds can help reduce stress and improve focus.

    Noise-cancelling headphones: If you work in a noisy environment, noise-cancelling headphones, like these ones, can make a big difference. They help block out distractions so you can stay in the zone. Or if you’re just trying to limit distractions but still need to hear certain things, I highly recommend these Loop Earplugs.

    Personally, I find that a mix of natural light and some soft background music keeps me feeling energised and focused throughout the afternoon. Experiment with different lighting and sound setups to see what works best for you.

    Adjusting your light and sound environment might seem like a small change, but it can have a big impact on how you feel and work.

    organise

    Social Connections and Breaks

    Now, let’s talk about one of the most enjoyable ways to recharge in the afternoon: connecting with others. This is one of the things I miss most about working in an office. Taking a break to socialise can boost your mood and energy, making the rest of your day more enjoyable and productive.

    Importance of Social Interactions

    Humans are social creatures, and interacting with others can provide a mental boost. A quick chat with a friend or colleague can help break up the monotony and provide a refreshing change of pace. Here’s how you can incorporate social breaks into your afternoon routines:

    Quick Check-Ins: Take a few minutes to catch up with a colleague or friend. It doesn’t have to be a long conversation—just a brief check-in can lift your spirits.

    Virtual Coffee Breaks: If you’re working remotely, set up a virtual coffee break with a coworker. Use video chat or instant messaging to stay connected.

    Join a Group Activity: Participate in a group activity, like a quick team meeting, a brainstorming session, or even a virtual workout class. It’s a great way to engage with others and get a burst of energy.

    Balance Social Time with Productivity

    I’m that person who if you start a conversation with me while I’m working, I will stop everything I’m doing and talk for way too long. I’m very easily distracted. And while social interactions are great, it’s also important to balance them with your work tasks. Here’s how to make the most of your social breaks without losing focus:

    Schedule Your Breaks: Plan specific times for your social breaks. This way, you can enjoy your interactions without feeling guilty or worried about your workload.

    Set Boundaries: Be mindful of your time. Keep social breaks short and sweet to ensure you stay productive.

    Combine Social Time with Movement: Take a walk with a colleague or have a standing meeting. This way, you get the benefits of both physical activity and social interaction.

    So, next time you feel your energy dipping, reach out and connect with someone. A little social interaction might be just what you need to power through the rest of your day.

    support system

    Positive Affirmations and Motivation

    Incorporating positive affirmations and motivational boosts into your afternoon routines can help you stay energized and focused, even when you start to feel that midday drag.

    The Power of Positive Affirmations

    Positive affirmations are simple, powerful statements that can help shift your mindset and boost your confidence (Pauketat et al., 2016) (Epton & Harris, 2008). Repeating them can reinforce a positive attitude and help you stay motivated throughout the day. Here’s how to make affirmations a part of your routine:

    Choose Affirmations That Resonate: Pick affirmations that feel meaningful and inspiring to you. Here are a few examples:

    • “I am focused and energised.”
    • “I am capable of handling any challenge.”
    • “I am making progress every day.”

    Repeat Them Regularly: Say your affirmations out loud or silently to yourself several times a day. You can do this during your breaks, while stretching, or even while working.

    Write Them Down: Keep a list of your favorite affirmations where you can see them. Stick them on your desk, your computer, or in your planner. This constant visual reminder helps reinforce positive thinking.

    Keep Motivational Boosts Handy

    Sometimes, we all need a little extra motivation to keep going. Surrounding yourself with motivational quotes, images, or even music can provide that extra push. Here are a few ideas:

    Quotes and Images: Print out quotes or images that inspire you and place them around your workspace. These visual cues can serve as quick pick-me-ups when you need them most.

    Motivational Playlists: Create a playlist of your favorite uplifting songs. Play it during your afternoon breaks or when you’re feeling particularly sluggish.

    Success Reminders: Keep reminders of your past successes nearby. Whether it’s a photo, a certificate, or a memento, these reminders can help you remember what you’re capable of and give you the confidence to keep going.

    These small, uplifting practices can keep you energised and focused, helping you power through the rest of your day with a smile on your face.

    Effective Afternoon Routines for More Energy: Conclusion

    And there you have it—your guide to creating an afternoon routines that recharges and energises you! By understanding the afternoon slump and making a few simple adjustments, you can turn those low-energy moments into opportunities for refreshment and productivity.

    Remember, it’s all about finding what works best for you. Experiment with these tips, mix and match, and don’t be afraid to tweak your routine until it feels just right. Whether it’s hydrating, moving, practicing mindfulness, or connecting with others, each small habit can make a big difference.

    So, go ahead and start implementing these habits today. Your afternoons are about to get a whole lot better! And as always, I’d love to hear your thoughts—have you enjoyed reading ‘Recharge Your Day: Effective Afternoon Routines for More Energy’? Share your thoughts in the comments below!

    Let’s keep moving forward, one energised afternoon at a time!

  • Weight Loss

    Overcoming a Lack of Consistency in Your Weight Loss Journey

    Before my successful weight loss journey, I was all over the place. I had a very all-or-nothing approach (I have ADHD, so this is true for most areas of my life!) One week I’d be masking out workouts and eating salads like a rabbit, and the next week, let’s just say Netflix and pizza were my best friends. Sound familiar? Yep, I know the struggle all too well. So, why is overcoming a lack of consistency such a big deal when it comes to weight loss?

    Imagine trying to fill a bucket with water, but you keep turning the faucet on and off. It would take forever, right? That’s exactly what happens when we’re not consistent with our healthy habits. Consistency is like the steady stream of water that fills the bucket—it’s the key to making real, lasting progress.

    In this post, we’re going to investigate why we struggle with consistency and, more importantly, how to overcome those hurdles. We’ll talk about setting realistic goals, creating a routine that works for you, keeping a positive mindset, and finding joy in the journey. Plus, I’ll share some tips on staying accountable and celebrating those little victories along the way. By the end of this post, you’ll have a toolbox full of strategies to help you stay on track and reach your goals. Let’s get into ‘Overcoming a Lack of Consistency in Your Weight Loss Journey’!

    overcoming a lack of consistency

    Understanding the Root Cause of Inconsistency

    It’s hard to stay consistent, isn’t it? Trust me, you’re not alone. Figuring out the reasons behind our inconsistency is like finding the missing pieces of a puzzle. Once we understand the “why,” we can start tackling it head-on.

    Identifying the Barriers to Consistency

    So, what exactly is holding us back? Here are some common culprits:

    Lack of Motivation: There are days when hitting the gym feels impossible. Maybe it’s because we’re not seeing results as quickly as we’d like, or we’re just plain tired. I’ve been there, too—sometimes the sofa and another binge of Gilmore Girls is too hard to resist.

    Unrealistic Goals: Setting the bar too high can be a setback. It’s great to aim high, but when our goals are too ambitious, they can feel overwhelming.

    Lack of Time: Between work, family, and everything else life throws at us, finding time to work out or prepare healthy meals can seem impossible. I used to think I needed an hour-long gym session to make any difference, but that’s not true at all. And as a new mum, time is a valuable resource for me!

    Not Enjoying the Process: If we dread our workouts or hate our meal plans, staying consistent is going to be tough. It’s hard to stick with something we don’t enjoy.

    Here’s the thing: understanding these barriers is the first step to overcoming them. Once we know what’s tripping us up, we can start making changes that fit our lives better. And remember, it’s all about progress, not perfection.

    Setting Realistic and Achievable Goals

    Now that we’ve uncovered some of the common barriers to consistency, let’s talk about one of the most important steps: setting goals that we can achieve.

    Overcoming a Lack of Consistency with SMART Goals

    Have you heard of SMART goals? It’s a simple yet powerful way to set goals that are Specific, Measurable, Achievable, Relevant, and Time-bound. Let’s break it down:

    Specific: Your goals should be clear and specific. Instead of saying, “I want to lose weight,” try something like, “I want to lose 10 pounds in the next three months.” See the difference? It’s much easier to work towards a specific target.

    Measurable: How will you track your progress? Whether it’s using a journal, an app, or taking weekly photos, having a way to measure your progress helps keep you motivated. It’s like checking things off a to-do list—so satisfying! And it allows you to set celebration markers and reward yourself – win-win!

    Achievable: Be realistic about what you can achieve. If you set goals that are too high, you’re setting yourself up for disappointment. Start small and build from there. Losing 1-2 pounds a week is a healthy and achievable goal. Losing 10 pounds a week isn’t!

    Relevant: Your goals should matter to you and fit into your life. If running isn’t your thing, don’t set a goal to run a marathon. Find what you enjoy and set goals around that.

    Time-bound: Give yourself a deadline. It creates a sense of urgency and helps you stay focused.

    Here’s an example of a SMART goal: “I will work out for 30 minutes, five days a week, for the next month.” It’s specific (30 minutes of exercise), measurable (five days a week), achievable (fits into your schedule), relevant (aligned with your weight loss goal), and time-bound (next month).

    my fitness journey losing weight

    LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

    Building a Sustainable Routine

    Alright, now that we’ve got some SMART goals set, it’s time to talk about routines. A solid routine can be your best friend on this journey. It’s all about finding what works for you and making it stick.

    Creating a Routine to Overcome a Lack of Consistency

    Building a routine isn’t just about scheduling workouts—it’s about creating a lifestyle that supports your goals. Here’s how to get started:

    Start Small: Don’t overwhelm yourself by trying to change everything at once. Pick one or two habits to focus on first. For example, start with a morning walk or prepping your meals for the week. Once these become second nature, add in more habits.

    Consistency Over Intensity: It’s better to have shorter, more frequent sessions than to go all out once in a while. For instance, a 20-minute workout every day is more sustainable than a two-hour session once a week. Consistency is what keeps the momentum going.

    Find Your Best Time: Figure out when you have the most energy and free time. Are you a morning person, or do you have more energy after work? Schedule your workouts and meal prep sessions for those times. For me, mornings work best because it sets a positive tone for the rest of the day.

    Plan Ahead: Take some time each week to plan your meals and workouts. Having a plan removes the guesswork and makes it easier to stick to your routine.

    Be Flexible: Life happens, and sometimes you’ll miss a workout or indulge in a treat. And that’s okay! Being flexible and forgiving yourself is crucial. Just get back on track as soon as you can. Remember, it’s about progress, not perfection.

    non-scale victories

    The Role of Mindset and Mindfulness

    Now that we’ve got a solid routine going, let’s cover something equally important: your mindset. Believe me, having the right mindset makes all the difference in staying consistent and achieving your goals.

    Let’s explore how having the right mindset, specifically focusing on identity, action, and growth, can help you overcome the lack of consistency.

    Mindset Changes to Overcome a Lack of Consistency

    Embracing Your Identity: Start by seeing yourself as someone who is consistent and committed to your health goals. This is about shifting your identity to align with your aspirations. Instead of saying, “I want to lose weight,” say, “I am a healthy and active person.” This subtle shift in identity can influence your daily decisions and actions. This is part of a “Be, Do, Have” mindset and I cover this in a lot more detail in this post ‘Achieve Breakthrough Results With The “Be, Do, Have” Mindset’.

    Taking Action: Once you’ve embraced this new identity, it’s time to take consistent actions that align with it. Here’s where a growth mindset comes in. I first heard about the concept of a growth mindset in the book ‘Mindset’ by Carol Dweck.

    A growth mindset means believing that you can develop your abilities through dedication and hard work. As opposed to having a fixed mindset, which is when you believe your abilities and fitness levels are set in stone – covered in a lot more detail in my post ‘Examples Of A Fixed Mindset: Break Free From Fear Of Failure!‘. Focus on the process rather than the outcome. Celebrate the small wins and learn from setbacks. Every workout, every healthy meal, every positive choice is a step in the right direction.

    Embracing Challenges: A growth mindset also means seeing challenges as opportunities to grow rather than obstacles. When you face a setback, ask yourself, “What can I learn from this?” This perspective turns failures into valuable lessons and keeps you moving forward.

    Finding Joy in the Process

    Alright, we’ve got the mindset and routine down, but let’s be real: if you don’t enjoy the journey, staying consistent will feel like a chore. Finding joy in the process is essential to overcoming the lack of consistency. So, how can we make this journey fun and enjoyable?

    Joyful Movement: Overcoming a Lack of Consistency Through Fun

    Explore Different Activities: Not a fan of the treadmill? No problem! There are countless ways to stay active that don’t involve traditional gym workouts. Try dancing, hiking, swimming, or even joining a local sports team. The key is to find something you genuinely enjoy.

    Mix It Up: Variety is the spice of life, right? Keep things interesting by mixing up your workouts. This not only prevents boredom but also challenges your body in new ways, helping you avoid plateaus.

    Incorporate Music and Podcasts: Music has a magical way of boosting our mood and energy levels. Create a playlist of your favourite upbeat songs or listen to an engaging podcast while you work out. This can make the time fly by and make exercise feel less like a task.

    Set Fun Challenges: Setting small, fun challenges for yourself can keep things interesting. Whether it’s aiming to beat your personal best or taking part in a fitness challenge, these little goals can add excitement to your routine.

    Celebrate Non-Scale Victories: It’s easy to get caught up in the numbers on the scale, but there are so many other victories to celebrate. Notice how your clothes fit better, how much stronger you feel, or how your energy levels have increased. See my post ‘Non-Scale Victories: The Hidden Wins That Matter Most‘ for a complete guide on using non-scale victories for motivation!

    Finding joy in the process makes the journey to your goals more enjoyable and sustainable. When you love what you’re doing, staying consistent becomes much easier.

    LEARN THE BEST WAY TO STAY CONSISTENT WITH EXERCISE > Enjoy Movement: How To Find Fun In Every Workout

    Accountability and Support Systems

    We’ve covered a lot so far—mindset, routines, and finding joy in the process. But there’s another crucial piece to the consistency puzzle: accountability. Having a strong support system can make all the difference in staying on track and motivated.

    Leveraging Accountability to Overcome a Lack of Consistency

    Find an Accountability Partner: Having someone to share your journey with can be incredibly motivating. An accountability partner can be a friend, family member, or even an online community. The key is to find someone who understands your goals and is committed to helping you achieve them.

    Join a Community: Whether it’s a local fitness class, an online forum, or a social media group, being part of a community can provide a huge boost. You’ll find people who are on similar journeys, and their support and advice can be invaluable.

    Use Technology to Stay Accountable: There are countless apps and tools designed to help you stay on track. From fitness trackers to meal planning apps, these tools can provide reminders, track your progress, and even connect you with others.

    Set Up Regular Check-Ins: Schedule regular check-ins with your accountability partner or group. This could be a weekly phone call, a monthly meet-up, or a daily WhatsApp message. Regular check-ins help you stay focused and provide opportunities to celebrate progress and address challenges.

    Accountability and support systems create a network of encouragement, motivation, and shared experiences. They remind you that you’re not alone on this journey, making it easier to stay consistent and committed to your goals.

    overcoming a lack of consistency to lose weight

    Tracking Progress and Celebrating Milestones

    Alright, we’ve got our support systems in place, but how do we keep the momentum going? Tracking your progress and celebrating milestones is something I recommend to everyone. Your brain has a way of recognising rewards and associating them with habits, creating a positive association with that habit and making you more likely to continue with it.

    Overcoming a Lack of Consistency by Celebrating Small Wins

    1. Track Your Progress: Keeping a record of your journey helps you see how far you’ve come and stay motivated. There are various ways to track your progress, so find what works best for you.
      • Journaling: Write down your daily workouts, meals, and how you feel. This can help you identify patterns and make adjustments as needed.
      • Apps and Tools: Use fitness and nutrition apps to log your activities and meals. These apps often come with charts and graphs that visually show your progress.
    2. Set and Celebrate Milestones: Breaking down your larger goals into smaller milestones makes them more manageable and gives you more opportunities to celebrate. Each milestone reached is a step closer to your ultimate goal.
      • Short-Term Milestones: These could be weekly or monthly goals, like working out three times a week or trying a new healthy recipe.
      • Long-Term Milestones: These are bigger goals, like losing a certain amount of weight or running a 5K.
      • Example: Celebrate completing 3 months of consistent workouts with a reward that aligns with your goals, like a new pair of running shoes or a day off to relax.
    3. Celebrate Non-Scale Victories: I know I’ve already briefly covered this but Non-Scale Victories are so important for your motivation. Non-scale victories (NSVs) can be just as, if not more, rewarding as losing weight. These include things like fitting into old clothes, having more energy, or feeling more confident.

    By tracking your progress and celebrating your milestones, you’ll stay motivated and inspired to keep moving forward. It’s all about recognising your hard work and enjoying the journey.

    Overcoming Setbacks and Staying Resilient

    Alright, we’ve got our goals, routines, mindset, and celebrations in place. But let’s be real: setbacks are inevitable. The key to success is not avoiding them but learning how to overcome them and stay resilient.

    Anticipate Setbacks: First things first, know that setbacks are a normal part of any journey. By anticipating them, you can prepare yourself mentally and have a plan in place to deal with them.

    Learn from Challenges: Each setback is an opportunity to learn. Instead of seeing it as a failure, ask yourself what you can learn from the situation. What can you do differently next time?

    Stay Flexible: Flexibility is key to staying consistent. Life is unpredictable, and sometimes your plan needs to change. Be willing to adapt your routine as needed.

    Practice Self-Compassion: Be kind to yourself. Everyone makes mistakes and has off days. What’s important is how you respond. Instead of beating yourself up, show yourself some compassion and get back on track.

    Reconnect with Your Why: When things get tough, reconnect with your reasons for starting this journey. Reminding yourself of your “why” can reignite your motivation and help you push through tough times. See my post ‘Examples Of Extrinsic And Intrinsic Motivation: What Drives You?‘ for more on finding your “why” and what motivates you.

    Seek Support: Don’t be afraid to lean on your support system. Whether it’s talking to a friend, joining a support group, or seeking professional advice, getting help can provide new perspectives and renewed motivation.

    Celebrate Resilience: Recognise and celebrate your ability to bounce back. Each time you overcome a setback, you’re building resilience and getting stronger.

    how to start a fitness journey and stick to it

    Overcoming a Lack of Consistency: Conclusion

    From understanding the root causes of inconsistency to setting achievable goals, building a sustainable routine, fostering a positive mindset, finding joy in the process, leveraging accountability, celebrating milestones, and building resilience—each step is crucial in overcoming the lack of consistency in your weight loss journey.

    Recap of Key Points

    • Understanding the Root Cause: Identify what’s holding you back—whether it’s lack of motivation, unrealistic goals, or not enjoying the process.
    • Setting Realistic Goals: Use the SMART criteria to set specific, measurable, achievable, relevant, and time-bound goals that keep you on track.
    • Building a Routine: Start small, stay consistent, and find the best times for your activities. Flexibility and variety keep your routine engaging.
    • Mindset and Mindfulness: Embrace a positive and growth-oriented mindset. Practice mindfulness techniques to stay present and focused.
    • Finding Joy: Explore different activities, mix up your routine, and celebrate non-scale victories. Make the journey enjoyable and fun.
    • Accountability and Support: Find an accountability partner or join a community. Use technology to track progress and stay motivated.
    • Tracking and Celebrating: Regularly track your progress, set milestones, and celebrate every win, big or small.
    • Overcoming Setbacks: Anticipate challenges, learn from them, stay flexible, practice self-compassion, and always reconnect with your “why.”

    I’d love to hear about your experiences with overcoming a lack of consistency. Leave a comment below and let’s start a conversation! And I would love for you to sign up for my newsletter for more tips, inspiration and exclusive access to my FREE resource library, which includes ebooks, trackers and tools to help you.

    Remember, every small step counts, and together, we can achieve our goals. Here’s to a healthier, happier you!

  • Nutrition

    Principles of Meal Planning: An Easy Step-by-Step Guide

    Before starting my weight loss journey, I was all over the place with my meals. I’d skip breakfast, and grab whatever was convenient for lunch, and dinner was often a last-minute scramble (or usually a takeaway). Not surprisingly, my results were just as chaotic. As someone with ADHD, staying organised has never been my forte. But I knew that if I wanted to get healthy, I had to get my act together – so I started looking into the key principles of meal planning.

    It wasn’t just about losing weight but finding a system that worked for me. I discovered that with some planning, I could change my eating habits and finally see the results I wanted.

    And now, with a young baby in the mix, being prepared is even more important. Life with a little one is wonderfully unpredictable, and having a plan helps keep everything on track. Meal planning isn’t just a tool for weight loss anymore—it’s become essential for maintaining balance and sanity in my busy life.

    So, let’s get into the Principles of Meal Planning: An Easy Step-by-Step Guide. This guide will walk you through the essentials of meal planning, from understanding your nutritional needs to creating a flexible but effective meal schedule.

    Ready to get started? Let’s break it down step-by-step!

    key principles of meal planning

    Understanding the Basics of Meal Planning

    Think of meal planning as your guide to navigating the week with ease and confidence. It’s not just about picking recipes and making a grocery list—it’s a whole approach to making your life simpler and healthier.

    What is Meal Planning?

    I know you probably know what meal planning is, but it wouldn’t be a step-by-step guide if I didn’t explain a little bit! At its core, meal planning is simply deciding in advance what you’re going to eat for the week. This includes breakfast, lunch, dinner, and snacks. You map it out, shop for what you need, and prep in advance so you’re not scrambling at the last minute.

    The Benefits of Meal Planning

    Now, let’s talk about why meal planning is such a game changer:

    Time Saver: Imagine not having to think about what’s for dinner every night. With a plan in place, you’ll spend less time stressing and more time enjoying your meals.

    Healthier Choices: When you plan your meals, you’re in control. You can choose balanced, nutritious options instead of grabbing whatever’s convenient (and often unhealthy) when you’re hungry. Unless that’s what you’re craving of course! 😉

    Less Waste: The vegetable drawer in my fridge is where my healthy meal plans go to die. Often because I buy them without any kind of plan. How many times have you bought a bunch of groceries only to throw half of them away at the end of the week? Meal planning helps you buy only what you need, reducing food waste.

    Budget-Friendly: By planning your meals and shopping with a list, you’re less likely to make impulse purchases, which means more money in your pocket.

    Supports Your Goals: Whether it’s weight loss, muscle gain, or maintaining your current weight, having a plan helps you stay on track and make progress towards your goals.

    Meal planning might seem a bit challenging at first, but trust me, once you get the hang of it, it becomes second nature. You can also see my guide on simplifying nutrition if you’re unsure about what you should be eating: Science-Based Nutrition: 5 Tips To Lose Weight The Healthy Way

    principles of meal planning

    Setting Your Goals

    Alright, let’s get into the fun part—setting your goals! This is where we start personalising your meal plan to fit your unique needs and lifestyle. Knowing what you want to achieve will help guide all your meal-planning decisions.

    Identifying Your Personal Health and Nutrition Goals

    First things first, what are you aiming for? Your goals can be as varied as:

    Weight Loss: If you’re looking to shed some pounds, focus on creating a calorie deficit with nutritious, low-calorie foods.

    Muscle Gain: For building muscle, you’ll need to incorporate high-protein foods to support muscle repair and growth.

    Maintaining Current Weight: If you’re happy with your current weight, aim for a balanced diet that provides all the nutrients you need without excess calories.

    Improving Overall Health: Maybe you just want to feel better, have more energy, or support a specific health condition with better nutrition.

    Take a moment to jot down your main goals. It’s okay to have more than one! The clearer you are about what you want to achieve, the easier it will be to create a meal plan that works for you.

    Aligning Your Meal Plan with Your Fitness Goals

    Now that you’ve got your goals in mind, let’s align your meal plan to match them. Here’s how:

    For Weight Loss: Focus on incorporating lots of veggies, lean proteins, and whole grains. Think about portion control and aim for meals that are filling but not calorie-dense. Check out my FREE eBook ‘Nutrition For Weight Loss’ if this is your goal!

    For Muscle Gain: Your meals should be rich in protein—think chicken, fish, tofu, beans, and legumes. Don’t forget to include healthy carbs and fats to fuel your workouts.

    For Maintenance: Balance is key. Make sure your meals include a mix of proteins, carbs, and fats, and watch your portion sizes to avoid overeating.

    For Overall Health: Aim for variety. Incorporate different fruits, vegetables, lean proteins, and whole grains to ensure you’re getting a broad spectrum of nutrients.

    See my post ‘How To Start A Fitness Journey And Stick To It‘ for a full guide on starting a fitness journey on the right foot!

    Dietary Preferences and Restrictions

    We can’t forget about personal preferences and any dietary restrictions you might have. Whether you’re vegan, gluten-free, or just not a fan of certain foods, your meal plan should reflect your tastes and needs. Here are some tips:

    List Your Preferences: Write down foods you love and those you’re not so keen on. This will make planning meals more enjoyable and ensure you look forward to eating them.

    Note Any Restrictions: If you have allergies or dietary restrictions, make sure to factor these into your meal planning. There are plenty of resources and substitutes available for almost every dietary need.

    Setting your goals is all about creating a roadmap to success. Once you have a clear vision of what you want to achieve and how you’re going to get there, the rest of the meal-planning process becomes a lot easier.

    healthy balanced meal

    Assessing Your Schedule

    Great, now that we’ve set our goals, it’s time to look at our schedules. Knowing how much time you can realistically dedicate to meal planning and prep is crucial. Let’s figure out how to make this work smoothly with your busy life.

    Evaluating Your Weekly Schedule

    First, take a look at your typical week. Grab your planner or use a digital calendar and mark down all your commitments—work, workouts, family time, social events, everything. This will help you identify the best times to plan, shop, and prep your meals. Here are a few things to consider:

    Weekday vs. Weekend: Do you have more free time on weekends? Maybe that’s when you can do most of your meal prep.

    Evenings vs. Mornings: Are you a night owl or an early bird? Plan your meal prep sessions during your most productive times.

    Busy Days: Identify days when you’re especially busy. Plan for quick and easy meals on those days.

    Tips for Fitting Meal Planning into a Busy Lifestyle

    We all have those busy days, but that doesn’t mean meal planning has to fall by the wayside. Here are some tips to make it more manageable:

    Batch Cooking: Prepare large quantities of a few dishes and portion them out for the week. This is a huge time-saver and ensures you have ready-to-eat meals.

    Prep Ingredients in Advance: Meal prep isn’t for everyone, so if you don’t want to cook entire meals, prepping ingredients can save you a ton of time. Chop veggies, marinate proteins, and cook grains ahead of time. You can put all ingredients in one container and have them as your own meal kits.

    Slow Cooker or Instant Pot: These kitchen gadgets are lifesavers. I have the Ninja Foodi and LOVE it, it’s a slow cooker but also an air fryer, pressure cooker, steamer, and pretty much anything else you can think of! You can throw in your ingredients, set it, and forget it. By the time you’re done with your day, dinner is ready.

    Utilise Shortcuts: There’s no shame in using pre-cut vegetables, or frozen foods. They can significantly cut down on prep time while still providing nutritious options. I’m personally a big fan of the ‘Very Lazy Chopped Garlic‘. So instead of cutting up a little garlic clove, I just use a teaspoon of that instead. It probably doesn’t save that much time, but every little helps!

    Creating a Meal Prep Routine

    Now, let’s put it all together and create a routine. Here’s an example of how you can structure your meal planning and prep:

    1. Plan Your Meals (30 minutes):
      • Choose a time each week to sit down and plan your meals. This could be on Sunday morning over coffee.
      • Look at your schedule and decide what meals you’ll need for the week. Make sure to include breakfasts, lunches, dinners, and snacks.
    2. Make a Grocery List (15 minutes):
      • Based on your meal plan, write down all the ingredients you’ll need. Stick to your list to avoid impulse buys. And don’t forget to shop what you already have!
    3. Grocery Shopping (1 hour):
      • Set aside time to go grocery shopping. And remember your list.
    4. Meal Prep (2-3 hours):
      • Dedicate a block of time, like Sunday afternoon, to prep your meals. Cook what you can in advance and portion out into containers.

    Remember, the key to successful meal planning is consistency. Find a routine that works for you and stick with it. Adjust as needed based on what you learn works best for your lifestyle.

    batch cooking and meal prepping

    Food Shopping Tips

    Now that you’ve got your meal plan ready, it’s time to hit the grocery store. Let’s make shopping as efficient and stress-free as possible so you can get everything you need without feeling overwhelmed.

    Making a Grocery List

    A well-organised grocery list is your best friend. Here’s how to make an effective one:

    1. Break it Down by Category:
      • Produce: Fruits and vegetables.
      • Protein: Meats, fish, tofu, beans.
      • Dairy/Alternatives: Milk, yoghurt, cheese, and plant-based options.
      • Grains: Bread, rice, pasta, quinoa.
      • Pantry Staples: Spices, oils, canned goods, snacks.
      • Frozen: Vegetables, fruits, pre-cooked meals.
    2. Check What You Have:
      • Before you go shopping, check what you already have. This prevents you from buying duplicates and helps you use up what’s already in your kitchen.
    3. Stick to Your List:
      • Once you’re at the store, try to stick to your list. This saves time and helps avoid impulse buys that can throw off your budget and health goals.

    Tips for Shopping Efficiently

    Here are some tips to make your food shopping trip quick and efficient:

    Go with the Flow: Write your shopping list out in the order those items are stocked in the store, it will save you going back and forward.

    Buy in Bulk: For items you use frequently, like grains or nuts, buying in bulk can save money and reduce packaging waste.

    Go Seasonal: Seasonal produce is often fresher and cheaper. Plus, it adds variety to your meals.

    Don’t Shop Hungry: You’re more likely to make impulse purchases if you’re hungry. Have a snack before you go to the store.

    Reading Nutrition Labels

    Understanding nutrition labels can help you make healthier choices. Here’s what to look for:

    Serving Size: Check the serving size first, as all the nutritional information is based on this amount.

    Calories: Keep an eye on the calorie count, especially if you’re trying to lose weight.

    Nutrients: Look for high amounts of beneficial nutrients like fibre, protein, vitamins, and minerals. Limit saturated fat, added sugars, and sodium.

    Ingredients List: The fewer ingredients, the better. Avoid items with a long list of unrecognisable ingredients.

    With these tips, grocery shopping becomes a breeze. You’ll be in and out of the store quickly, with everything you need to stick to your meal plan and support your health goals.

    Ready to get prepping? Let’s do it!

    Meal Prep Techniques

    This is where the magic happens—turning all those ingredients into ready-to-eat meals that make your week a breeze. Let’s get into some practical techniques to streamline your meal prep process.

    Tools and Equipment to Make Meal Prep Easier

    Investing in a few key tools can make meal prep a lot more efficient. Here are some essentials:

    Storage Containers: Get a variety of sizes, preferably glass or BPA-free plastic, to store your prepped meals and ingredients.

    Sharp Knives and Cutting Boards: Good knives and a sturdy cutting board make chopping and slicing quicker and safer.

    Food Processor/Blender: Perfect for chopping, blending, and pureeing ingredients quickly.

    Sheet Pans and Baking Dishes: For roasting veggies, baking proteins, and making one-pan meals.

    Step-by-Step Guide to a Meal Prep Session

    Let’s walk through a typical meal prep session. Here’s how you can get it all done efficiently:

    1. Plan Your Menu:
      • Decide what meals you’ll be prepping. Make a list of recipes and note any ingredients you need to prep.
    2. Gather Ingredients and Tools:
      • Lay out all your ingredients and tools. Having everything in one place before you start saves time.
    3. Start with the Longest Tasks:
      • Begin with items that take the longest to cook, like grains, proteins, and baked dishes. While these are cooking, you can prep other ingredients.
    4. Multitask:
      • While your grains are simmering and proteins are baking, chop your vegetables and prep any other ingredients.
    5. Assemble Meals:
      • Once everything is cooked and prepped, start assembling your meals. Portion out your proteins, carbs, and veggies into containers.
    6. Store Properly:
      • Store your meals in the fridge or freezer, depending on when you plan to eat them. Label containers with the date to keep track of freshness.
    person eating vegetable salad

    Staying Flexible and Adapting

    Life is unpredictable, and things don’t always go according to plan. But that’s okay! Being adaptable is key to making meal planning a sustainable habit. Remember, healthy eating shouldn’t take away from your life, but should add to it! See my posts ‘Food Positivity: How To Encourage Healthy Eating Habits’ or ‘Unhealthy Relationship With Food: 7 Tips To Overcome Food Guilt’ if this is something you struggle with.

    Importance of Flexibility in Meal Planning

    Why is flexibility so important? Well, it helps you:

    Stay Consistent: When you’re not rigid, you’re more likely to stick with meal planning in the long run.

    Reduce Stress: Flexibility reduces the pressure to follow your plan perfectly, making the process more enjoyable.

    Adapt to Changes: Whether it’s a last-minute dinner invitation or a craving for something different, flexibility allows you to adjust without guilt.

    How to Adjust Your Meal Plan

    Here are some practical tips for keeping your meal plan flexible:

    Have Backup Options: Keep a few quick, go-to meals in your repertoire that you can whip up in a pinch. Think of simple dishes like omelettes, salads, or stir-fries.

    Use Versatile Ingredients: Stock up on ingredients that can be used in multiple recipes. For example, cooked chicken can be added to salads, wraps, or stir-fries.

    Repurpose Leftovers: Transform leftovers into new meals. One of my favourite meals is these Leftover Roast Chicken Tacos by Effortless Foodie.

    Freeze Extras: If you find yourself with extra portions, freeze them for another time. This reduces waste and provides ready-made meals for busy days.

    Principles of Meal Planning: Conclusion

    By now, you should have a solid understanding of meal planning and how it can change your approach to healthy eating and weight management.

    Recap of the Key Principles of Meal Planning

    Here’s a quick rundown of what we’ve covered:

    1. Introduction to Meal Planning: The benefits and how it can simplify your life.
    2. Setting Your Goals: Identify personal health and nutrition goals and align your meal plan to meet them.
    3. Assessing Your Schedule: Finding the best times for meal prep and planning around your busy life.
    4. Grocery Shopping Tips: Efficient shopping strategies and understanding nutrition labels.
    5. Meal Prep Techniques: Different methods of meal prep and a step-by-step guide.
    6. Staying Flexible and Adapting: Adjusting your meal plan as needed and handling setbacks.
    7. Tracking Your Progress: Monitoring your adherence, reflecting, and making necessary adjustments.

    Have you enjoyed reading ‘Principles of Meal Planning: An Easy Step-by-Step Guide’? I’d love to hear about your meal-planning journey. Share your experiences, tips, and any questions you have in the comments below.

  • Fitness

    How to Start a Fitness Journey and Stick to It

    Have you ever felt that mix of excitement and nervousness when thinking about how to start a fitness journey? It’s like standing at the edge of a new adventure, right? You can almost feel the potential for transformation, but there’s also that little voice whispering, “Can I stick with it this time?”

    I get it. When I first decided to start my fitness journey, I was right there with you. I remember feeling both thrilled and a bit overwhelmed. I had no idea where to begin or how to keep going without losing steam. But guess what? I did it, and now I’m here to help you do the same!

    In this post ‘How to Start a Fitness Journey and Stick to It’, I’m going to share some practical steps and motivational tips to get you started and keep you on track. Whether you’re a complete beginner or looking to get back into a routine, these tips are designed to help you make lasting changes.

    how to start a fitness journey

    Step 1: Set Clear and Realistic Goals

    This is the most important step when it comes to how to start a fitness journey on the right foot: setting clear and realistic goals. Clear, because you need to know what you want, otherwise it’s like setting out on a road trip without a destination in mind – you’d just be wandering aimlessly. Realistic, because you also wouldn’t set out on that journey expecting to do three hundred miles in two hours. The same goes for your fitness journey, so you need to know where you’re headed and why.

    Define Your Why

    First things first, let’s figure out your “why.” Why do you want to start this journey? Is it to feel more energetic, to fit into those old jeans, or maybe to boost your mental health? Knowing your why will keep you motivated, especially on those tough days when skipping a workout seems tempting. This is your intrinsic motivation, and this is what drives you.

    Check out my post ‘Examples Of Extrinsic And Intrinsic Motivation: What Drives You?‘ to learn more about intrinsic motivation!

    SMART Goals

    Now, let’s talk about how to start a fitness journey with SMART goals. This isn’t just some fancy acronym; it’s a game-changer. SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. So, lets break it down:

    Specific: Instead of saying, “I want to get fit,” try “I want to run a 5k without stopping.”

    Measurable: Add a way to track your progress. For example, “I want to run a 5k in 30 minutes.”

    Achievable: Be realistic. If you’ve never run before, don’t aim to run a marathon next month.

    Relevant: Make sure your goal matters to you. It should align with your why.

    Time-bound: Set a deadline. For instance, “I want to run a 5k in 30 minutes within 3 months.”

    Examples

    Need some inspiration? Here are a few good fitness goals:

    “I want to go to the gym three times a week for the next two months.”

    “I’ll aim to lose 10 pounds in the next three months by eating healthier and exercising.”

    “I want to be able to do 20 push-ups in a row by the end of the month.”

    Setting these goals is like creating a roadmap for your fitness journey. You’ll know exactly where you’re going and how to get there. Plus, checking off these milestones along the way will give you that sweet sense of accomplishment.

    joyful movement

    Step 2: Create a Plan

    Now that you’ve got your goals set, it’s time to create a plan. Think of this as your fitness journey blueprint. A good plan makes the difference between wandering aimlessly and making steady progress.

    Schedule Workouts

    Consistency is key! Just like you schedule meetings or coffee dates, block out time for your workouts. Whether it’s early mornings, during lunch breaks, or evenings, find a time that works best for you and stick to it. Put it in your calendar as a non-negotiable appointment with yourself!

    Balance

    A well-rounded fitness plan includes a mix of cardio, strength training, and flexibility exercises. Here’s a quick breakdown:

    Cardio: Activities like running, cycling, or dancing to get your heart rate up.

    Strength Training: Using weights or bodyweight exercises to build muscle.

    Flexibility: Yoga, stretching, or Pilates to improve flexibility and prevent injuries.

    Aim to mix these up throughout the week. For example, you might do cardio on Mondays and Wednesdays, strength training on Tuesdays and Thursdays, and a flexibility workout on Fridays. Or you can incorporate a bit of each in one workout, i.e. starting with cardio, followed by strength training and then some stretching to finish off.

    Rest Days

    Don’t forget to schedule rest days! Your body needs time to recover and grow stronger. Without rest, you risk burnout and injury. Listen to your body – if you’re feeling sore or exhausted, it’s okay to take it easy.

    Creating this balanced plan will help you avoid overworking any one part of your body and keep your workouts interesting. Remember, the best plan is one you can stick to, so make it enjoyable and flexible. And hey, if life throws a curveball and you miss a workout, it’s not the end of the world. Just get back on track the next day! It’s not all-or-nothing, it’s about building up the habit of exercise. Learn more about all-or-nothing thinking in my post ‘All-Or-Nothing Thinking: How It’s Ruining Your Weight Loss Goals‘.

    setting goals and crushing them

    Step 3: Start Slow and Build Gradually

    Alright, you’ve got your goals and a plan in place. Now, let’s talk about starting slow and building gradually. This is super important to avoid burnout and injuries.

    Avoid Burnout

    It’s tempting to go all out when you’re excited about starting a new fitness routine. I have ADHD, so trust me, I get it! But, a big lesson I have learned, is if you dive in too fast, you’re likely to burn out. Start with manageable workouts that you can handle. For example, if you’re new to running, start with a mix of walking and running rather than trying to run for 30 minutes straight. For more tips on avoiding burnout, see my post ‘Workout Burnout: How To Find Joy And Balance‘.

    Listen to Your Body

    Your body is pretty smart – it’ll tell you when it’s had enough. Pay attention to those signals. Feeling sore is normal, but if you’re in pain or feeling excessively tired, it’s a sign you might be overdoing it. Don’t be afraid to take a rest day or choose a lighter workout if needed. Consistency is more important than intensity at the beginning.

    Gradually Increase Intensity

    As your body adapts to your new routine, you can start to increase the intensity. This might mean adding a few extra minutes to your cardio, lifting slightly heavier weights, or pushing yourself a bit harder in your workouts. The key is to make gradual changes so your body can adjust without getting overwhelmed.

    Starting slow and building gradually sets a solid foundation for your fitness journey. It ensures you stay motivated and reduces the risk of injury, keeping you on track in the long run. So, take it one step at a time, and celebrate those small victories along the way!

    how to start a fitness journey

    Step 4: Find Activities You Enjoy

    Now, let’s get to the fun part – finding activities you actually enjoy! If you’re having fun while working out, it won’t feel like a chore. Instead, it’ll be something you look forward to.

    Joyful Movement

    Think about what types of activities make you happy. Do you love dancing? Try a dance workout or Zumba class. Enjoy being outside? How about hiking or paddleboarding? The key is to find something that makes you smile. When you’re having fun, staying active feels less like an obligation and more like a treat. For more joyful movement ideas, see my post ‘7 Joyful Movement Ideas That Will Make Exercise Exciting!’

    Variety is Key

    Mix things up to keep your workouts exciting. Trying new activities not only keeps boredom at bay but also challenges different muscles and keeps your body guessing. One week you could be swimming, and the next, trying a yoga class. Variety is the spice of life, and it’s true for fitness too!

    Group Activities

    If you’re a social butterfly, group activities can be a great way to stay motivated. Join a local sports team, take group fitness classes, or find a workout buddy. Having others to share your journey with can make a huge difference. They’ll cheer you on, hold you accountable, and make the experience more enjoyable.

    Finding activities you love is like discovering the secret ingredient to a sustainable fitness journey. It transforms exercise from a task on your to-do list into a highlight of your day. So go ahead, explore different options, and let yourself have fun with it! Check out ‘Enjoy Movement: How To Find Fun In Every Workout’ for more tips on how to enjoy exercise.

    beginners running guide

    Step 5: Track Your Progress

    Alright, let’s talk about tracking your progress. Keeping tabs on how far you’ve come is incredibly motivating and helps you stay on track. Plus, it’s a great way to celebrate your wins along the way!

    Journal

    There are tons of ways to track your workouts and progress. You can go old school with a fitness journal where you jot down your daily activities, how you felt, and any milestones. Or, if you’re more tech-savvy, try using a fitness app. There are plenty of apps out there that let you log workouts, track calories, and even monitor your sleep.

    Celebrate Milestones

    Every step forward is a victory, no matter how small. Did you run a little longer than last time? Lift a bit heavier? Celebrate it! These milestones are proof that your hard work is paying off. Treat yourself to something special, like a new workout outfit or a relaxing day off, to acknowledge your achievements.

    Adjust as Needed

    Your fitness journey isn’t set in stone. As you progress, your goals and plans might need a little tweaking. Maybe you’ve achieved your initial goal and need to set a new one. Or perhaps you’ve discovered a new activity you love and want to incorporate it more. Regularly reassess your plan and make adjustments to keep things fresh and aligned with your evolving fitness level and interests.

    Tracking your progress keeps you motivated and focused on your journey. It provides tangible evidence of your hard work and reminds you that every effort counts. So grab that journal or download that app, and start celebrating every step forward!

    small goals for getting fit

    Step 6: Build a Support System

    Having a support system can make all the difference in sticking to your fitness journey. It’s much easier to stay motivated when you have people cheering you on and holding you accountable.

    Accountability Partners

    Find someone who can be your workout buddy or accountability partner. This could be a friend, family member, or coworker. Having someone to share your journey with can keep you both motivated. You can plan workouts together, check in on each other’s progress, and offer encouragement on those tough days.

    Share Your Journey

    Don’t be shy about sharing your fitness journey with others. Post your progress on social media, talk about it with friends, or join online fitness communities. Sharing your goals and achievements can boost your motivation and help you stay accountable. Plus, you might inspire others to start their own journeys!

    Seek Professional Guidance

    Sometimes, it helps to get advice from the pros. Consider hiring a personal trainer or a nutritionist, especially if you’re just starting out or learning how to start a fitness journey in the safest way possible. They can provide personalised guidance, help you avoid common pitfalls, and keep you on the right track.

    Join a Community

    Fitness classes, sports teams, or local running clubs are great places to meet like-minded people. Being part of a community provides a sense of belonging and support. So, you’ll find that working out with others can be incredibly motivating and fun.

    Building a support system surrounds you with positive influences that encourage and motivate you. It transforms your fitness journey from a solo mission into a shared adventure. So reach out, connect, and let’s build that support network!

    two smiling women doing yoga pose

    Step 7: Focus on Nutrition

    We can’t talk about a fitness journey without mentioning the importance of nutrition. Eating well fuels your body, helps you recover faster, and keeps you energised.

    Balanced Diet

    A balanced diet is key to supporting your fitness goals. Aim to include a mix of protein, healthy fats, and carbohydrates in your meals. Think of your plate like a rainbow – the more colourful, the better. Fruits, vegetables, lean meats, whole grains, and healthy fats like avocados and nuts should all find a place in your diet.

    Meal Planning

    Planning your meals ahead of time can be a game-changer. It helps you make healthier choices and avoids the last-minute temptation of grabbing fast food. Start by planning your meals for the week, creating a shopping list, and prepping what you can in advance. This way, you’ll have healthy options ready to go, making it easier to stick to your nutrition goals.

    Hydration

    Water is essential for every function in your body, from regulating temperature to aiding digestion. So, aim to drink at least 8 cups of water a day, more if you’re active. Keep a water bottle with you at all times and take sips throughout the day.

    Mindful Eating

    Pay attention to what and how you eat. Avoid eating in front of the TV or while scrolling through your phone. Instead, focus on your food, chew slowly, and savour each bite. This helps you tune into your body’s hunger and fullness cues, making it less likely that you’ll overeat. My post ‘Unconditional Permission To Eat For Sustainable Weight Loss‘ has more on mindful and intuitive eating if you want to know more about this!

    Healthy Snacks

    Keep healthy snacks on hand to fuel your body between meals. Having these on hand makes it easier to choose nutritious options when hunger strikes.

    Focusing on nutrition is like giving your body the premium fuel it needs to perform its best. With a balanced diet, meal planning, proper hydration, and mindful eating, you’ll support your fitness goals from the inside out. For simplified nutritional advice, see my post ‘Simplify Nutrition With These 5 Easy Tips‘ or consider downloading my FREE Nutrition for Weight Loss (if weight loss is your goal of course!).

    Step 8: Stay Motivated

    Staying motivated can be one of the toughest parts of a fitness journey, but it’s also the most rewarding.

    Find Your Motivation

    Identify what truly motivates you. Is it a desire to feel healthier, to be more active with your kids, or maybe to challenge yourself in new ways? Write these motivations down and revisit them whenever you need a boost. This goes back to finding your ‘why’ and intrinsic motivation.

    Mindfulness and Mindset

    Your mindset plays a huge role in your fitness journey. Practising mindfulness can help you stay present and focused. Techniques like meditation, deep breathing, or simply taking a moment to reflect can reduce stress and improve your mental clarity. A positive mindset encourages you to keep going, even when things get tough.

    Visualise Success

    Visualisation can be a great tool. Take a few minutes each day to imagine yourself achieving your goals. Picture yourself crossing the finish line of that 5k, lifting that heavier weight, or simply feeling healthier and happier. Visualisation helps reinforce your goals and keeps you motivated.

    Incorporate Rewards

    Set up a reward system for yourself. Treat yourself to something special when you hit a milestone. It could be new workout gear, a relaxing facial, or even a fun day out. Rewards give you something to look forward to and can make the journey more enjoyable.

    Join Challenges

    I love a good challenge! In my post about my weight loss journey, I mention that challenges are my driving force, they are what make me enjoy exercise the most. Participating in fitness challenges can be incredibly motivating. Whether it’s a 30-day yoga challenge, a steps competition with friends, or a virtual race, challenges add a fun and competitive element to your routine. They also provide a sense of accomplishment when completed.

    my fitness journey losing weight

    LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

    Mix Up Your Routine

    Keeping your routine fresh can prevent boredom and keep you excited about working out. Try new exercises, switch up your workout playlist, or explore different workout locations. A change of scenery or a new routine can reignite your enthusiasm.

    Stay Positive

    Remember, progress is progress, no matter how small. Celebrate the little victories and be kind to yourself if you stumble. Fitness is a journey, not a destination. There will be ups and downs, but maintaining a positive attitude will help you push through the tough times.

    Staying motivated is about finding what inspires you, maintaining a positive mindset, and celebrating your progress along the way. With these strategies, you’ll keep your momentum going strong and enjoy every step of your fitness journey. Let’s stay motivated and make every day count!

    mindful eating calorie deficit

    Step 9: Overcome Obstacles

    Every fitness journey has its bumps in the road. The key is to recognise these obstacles and have strategies to overcome them. Let’s talk about some common challenges and how to tackle them head-on.

    Common Challenges

    Time Constraints: One of the biggest hurdles is finding time to work out. Busy schedules can make it hard to fit in regular exercise.

    Plateaus: Hitting a plateau where progress slows down can be discouraging.

    Lack of Motivation: There will be days when motivation is low, and the sofa seems way more appealing than the gym.

    Injuries and Soreness: These can interrupt your routine and make it hard to stay consistent.

    Solutions and Tips

    Time Constraints

    Prioritise: Treat your workouts like important meetings. Schedule them and stick to your plan as much as possible.

    Short Workouts: Even 15-20 minutes of high-intensity interval training (HIIT) can be effective if you’re short on time.

    Combine Activities: Incorporate more movement into your day by walking or biking to work, taking the stairs, or if you’re a homeworker like me, consider a standing desk with a walking treadmill!

    Plateaus

    Change It Up: When you hit a plateau, mix up your routine. Try new exercises, increase intensity, or change the order of your workouts.

    Rest and Recovery: Sometimes, a plateau is your body’s way of asking for a break. Ensure you’re getting enough rest and recovery time.

    Set New Goals: Reevaluate and set new, challenging goals to reignite your motivation and drive.

    Lack of Motivation

    Find Inspiration: Follow fitness influencers, join online communities, or find a workout buddy to keep you inspired.

    Visualise: Keep visualising your goals and the reasons why you started.

    Reward Yourself: Implement a reward system for reaching mini-goals to keep you excited and engaged.

    Injuries and Soreness

    Listen to Your Body: Rest when needed and don’t push through serious pain. Modify exercises to avoid aggravating injuries.

    Proper Warm-up and Cool-down: Always warm up before and cool down after your workouts to prevent injuries.

    Professional Help: If you’re injured, consider seeing a physical therapist or a doctor to guide you through a safe recovery.

    Overcoming obstacles is all about being adaptable and persistent. Recognise that challenges are part of the journey and can make you stronger. By having strategies in place, you can navigate these bumps and keep moving forward.

    So, when you hit a snag, don’t get discouraged. Use these tips to overcome the hurdles and continue on your path to a healthier, fitter you.

    how to start a fitness journey and stick to it

    How to Start a Fitness Journey: Conclusion

    We’ve covered a lot of ground on how to start a fitness journey and stick to it. Let’s recap and wrap things up with some final words of encouragement.

    Recap

    Set Clear and Realistic Goals: Understand your why and set SMART goals.

    Create a Plan: Schedule your workouts, balance different types of exercise, and don’t forget to rest.

    Start Slow and Build Gradually: Avoid burnout by pacing yourself and listening to your body.

    Find Activities You Enjoy: Make fitness fun by choosing activities that make you happy.

    Track Your Progress: Keep a journal or use an app to monitor your achievements and adjust your plan as needed.

    Build a Support System: Surround yourself with people who encourage and motivate you.

    Focus on Nutrition: Fuel your body with a balanced diet, stay hydrated, and practice mindful eating.

    Stay Motivated: Keep your goals in sight, celebrate milestones, and maintain a positive mindset.

    Overcome Obstacles: Be prepared for challenges and have strategies in place to tackle them.

    Starting and sticking to a fitness journey is a personal and evolving process. Remember, it’s not about perfection but progress. Every step you take, no matter how small, is a step towards a healthier, happier you. Celebrate your victories, learn from your setbacks, and keep pushing forward.

    So, are you ready to take the first step today? Set your goals, create your plan, and get moving! We’re all in this together, supporting and cheering each other on.

    I’d love to hear about your own fitness journey! What challenges have you faced, and what victories have you celebrated? Share your tips, progress, and questions in the comments below. Let’s create a community of encouragement and support where we can all thrive together.

  • Wellbeing

    Night Journal Prompts: End Your Day with Positive Thoughts

    Introduction

    Earlier this year, I was going through a really hard postpartum period, I was diagnosed with postpartum depression and was suffering from insomnia as a result. My nights felt endless, and my days were a fog of exhaustion and overwhelm. I sought professional help for this and eventually started to feel better. However, bedtime still brought anxiety, and I would panic about not being able to fall asleep. To combat this, I began to work on my sleep hygiene—avoiding blue light, drinking herbal teas, using pillow spray, etc. And another small addition to my routine was night journaling and practising gratitude. Quickly, I realised that focusing on positive things in my life before bed helped me calm down and had a significant impact on my mental health. So in this post, I want to share my night journal prompts – in the hopes that they may help you as well.

    night journal prompts

    The Benefits of Night Journaling

    When I first started journalling, I had no idea how much it would help me, but the benefits quickly became clear. Here are some of the amazing perks:

    Mental Health Boost: Journaling at night helps reduce anxiety and stress. It’s like a brain dump where you can unload all your worries onto the page, leaving your mind clearer and calmer.

    Better Sleep: Clearing your mind before bed can lead to a more restful sleep. By reflecting on your day and focusing on the positives, you’re less likely to lie awake worrying about tomorrow.

    Self-Reflection: Taking a few minutes to reflect on your day helps you understand yourself better. It’s a moment to think about what went well and what didn’t, fostering personal growth.

    Positive Mindset: Ending the day on a high note with positive thoughts can shift your overall mindset. It’s a chance to focus on the good things, no matter how small, and carry that positivity into the next day.

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    Note on Mental Health

    Anxiety, depression, and postpartum depression (PPD) are serious conditions that require professional help. If you’re struggling, please reach out to a healthcare provider. I spoke to my doctor and received support through the PANDAS Foundation, which was incredibly helpful.

    Remember, night journaling and small well-being practices can be wonderful additional tools for your mental health, but they are not substitutes for professional treatment. Take care of yourself and seek the help you need.

    How to Get Started with Night Journaling

    Getting started with night journaling is really easy. You don’t need anything fancy, just a few simple steps to make it a part of your nightly routine. Here’s how you can start:

    Set the Scene

    Comfortable Spot: Choose a cosy place, maybe your favourite chair or your bed.

    Soft Lighting: Use soft, warm lighting to create a soothing atmosphere.

    Relaxing Music or Silence: Some people find background music helpful, while others prefer silence. Do what feels right for you.

    Materials Needed

    Journal or Notebook: Pick something that feels good to write in. It could be a simple notebook or a beautiful journal. I’m currently using this dotted journal, which is perfect for me as I like to doodle as well and make pages look pretty 🙂

    bullet journal night journal prompts

    Pen or Pencil: Choose a pen or pencil that you enjoy writing with.

    Optional: Stickers, coloured pens, and other decorative items can make the experience more enjoyable if you like getting creative. I really like these motivational quote stickers to fill pages out with in-between journal entries. I try and use ones that are relevant to my day.

    Establish a Routine

    Choose a Consistent Time: Find a time that works for you, whether it’s right before bed or after your evening routine.

    Make It Non-Negotiable: Treat this time as an essential part of your self-care routine, just like brushing your teeth.

    When I started journaling earlier this year, I found that having a set routine made it easier to stick with it. I’d grab my journal, snuggle up under my weighted blanket, grab my herbal tea and spend just a few minutes reflecting on my day.

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    Night Journal Prompts for Positive Thoughts

    Now that you’re ready to start night journaling, let’s talk about what to write. Sometimes, staring at a blank page can be intimidating, so having a few prompts can help get your thoughts flowing. Here are some of my favourite night journal prompts that focus on ending your day with positive thoughts:

    better mental health journal prompts

    Gratitude Prompts

    Reflecting on what you’re grateful for can shift your focus to the positive aspects of your day.

    • “What are three things you are grateful for today?”
    • “Write about a moment today that made you smile.”

    Reflection Prompts

    These prompts help you think about your day and acknowledge both the good and the challenging moments.

    • “What was the best part of your day?”
    • “What did you accomplish today that you’re proud of?”

    Self-Compassion Prompts

    Practicing self-compassion is essential for mental well-being. These prompts encourage you to be kind to yourself.

    • “Write a kind message to yourself.”
    • “What challenges did you face today, and how did you handle them?”

    Goal-Setting Prompts

    Setting small goals for the next day can help you stay focused and motivated.

    • “What is one thing you hope to achieve tomorrow?”
    • “How can you make tomorrow even better than today?”

    When I first started journaling, I found that these night journal prompts were incredibly helpful. They gave me a structure to follow and made the whole process feel more manageable. Each night, I’d pick a couple of prompts and jot down my thoughts.

    Tips for Effective Night Journaling

    Starting a night journaling practice can be a wonderful addition to your routine, but like any new habit, it might take a little time to get into it. Here are some tips to help you make the most out of your journaling sessions:

    Be Honest

    Your journal is a safe space for your thoughts and feelings. Write openly and honestly without self-judgment.

    No Filters: Don’t worry about spelling, grammar, or whether your thoughts make perfect sense.

    Be True to Yourself: Write what you truly feel and think, not what you think you should write.

    Stay Consistent

    The more regularly you journal, the more benefits you’ll see. Aim to make it a nightly habit.

    Daily Habit: Even if it’s just for a few minutes, try to journal every night.

    Set Reminders: Use alarms or reminders to help you remember to journal, especially when you’re first starting out. But don’t worry if you miss a day here or there.

    Keep It Simple

    Don’t overcomplicate the process. Sometimes, less is more.

    Short and Sweet: A few lines can be just as powerful as a whole page.

    Focus on Positivity: Especially if you’re using this practice to boost your mood before bed, try to focus on positive reflections.

    setting goals

    Personalise Your Prompts

    Feel free to adjust or change the prompts to better suit your needs.

    Make Them Yours: Tailor the prompts to reflect your personal goals, challenges, and interests.

    Mix It Up: Don’t be afraid to switch up your prompts to be more specific to your life situation.

    As a bit of a perfectionist, I did initially spend too much time thinking about what to write and how I sounded, sometimes even feeling a bit awkward about it. However, I found that keeping it simple and staying consistent was key to making it a habit. Some nights, I’d write just a few lines, while other nights, I’d fill pages. It’s all about what feels right for you at the moment.

    Overcoming Common Challenges

    Even with the best intentions, there might be a few bumps along the road when you start journaling. Here are some common challenges and how to overcome them:

    Time Management

    Finding time to journal, especially on busy nights, can be tough. But remember, even a few minutes can make a difference.

    Keep It Brief: Aim for just 5-10 minutes of journaling. And if you’re really short on time, pick one prompt and spend just 2 minutes on it. It doesn’t have to be a lengthy process.

    Integrate It Into Your Routine: Pair journaling with another nightly habit, like brushing your teeth or before reading a book.

    Writer’s Block

    Staring at a blank page can be daunting. If you’re not sure what to write, prompts can help, but there are other strategies too.

    Start Small: Begin with a single sentence about your day or something you’re grateful for.

    Use Lists: Write lists instead of paragraphs, like a list of things that went well today or a list of goals for tomorrow.

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    Consistency

    It can be challenging to stick with a new habit, especially when life gets busy.

    Create a Reminder: Set a daily reminder on your phone to journal.

    Be Flexible: If you miss a night, don’t stress. Just pick it back up the next night.

    When I first started journaling earlier this year, I faced all these challenges. There were nights when I was too tired or just didn’t feel like writing. But I found that being flexible and kind to myself made a big difference. If I missed a night, I didn’t let it derail my progress. I simply started again the next day.

    joyful movement

    Night Journal Prompts: Conclusion

    To wrap things up, night journaling can be an amazing tool for ending your day on a positive note. It’s a simple practice that offers numerous benefits, from reducing stress and anxiety to improving sleep and fostering personal growth.

    Night journaling has become my little sanctuary. It was a small, manageable habit that helped me navigate a challenging time, and I believe it can do the same for you – I truly hope these night journal prompts help you!

    If you’re new to journaling, remember to start small and keep it simple. Use the prompts provided, find a cosy spot, and make it a part of your nightly routine. Don’t worry about perfection – just write honestly and consistently, and let the practice evolve naturally.

    Give night journaling a try tonight! Grab a notebook, pick a prompt, and spend a few minutes reflecting on your day. I’d love to hear about your experiences and any prompts that resonate with you. Share your thoughts in the comments below, and let’s support each other on this journey to ending our days with positivity and peace.

  • Fitness, Mum/Baby

    My Fitness Journey Postpartum: Finding Joy in Fitness Again

    Introduction

    Before I got pregnant, I was in the best shape of my life. Having lost over 80 pounds since March 2020, I was running 10k at least once a week, attending boot camp classes 4-5 times a week, and weight lifting regularly. Because of this fitness journey, My cardio endurance was great and I was the strongest I had ever been.

    But, as a lot of you can probably relate, pregnancy and the postpartum period brought a whole new set of challenges! I had an unplanned emergency c-section, postpartum depression (PPD), and a few other bumps in the road that have made getting back into fitness quite hard. There have been times it felt like setback after setback, making it hard to stay motivated.

    This post is all about how I am moving on from postpartum challenges, leaning on my support system, and making small, sustainable changes to get back on track.

    my fitness journey postpartum

    Starting Point

    Pre-Pregnancy Fitness

    I started a weight loss journey in March 2020, losing over 80 pounds, and by April 2023, found myself in the best shape of my life. Running 10k at least once a week was a huge achievement given my previous issues with asthma.

    Attending outdoor boot camp classes 4 to 5 times a week and incorporating heavy weight lifting into my routine further strengthened my fitness level.

    My cardio endurance was the best it had ever been, and I was stronger than ever, with noticeable muscle definition that I was so SO proud of!

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    Fitness During Pregnancy

    Maintaining my active lifestyle during pregnancy was really important to me, and I did my best to keep up with a modified version of my pre-pregnancy routine. I continued my runs, though I scaled back the intensity and length to accommodate my changing body and energy levels.

    Outdoor boot camp sessions stayed a favourite, and I still attended these classes 1-2 times a week. making sure to adjust the intensity and make them pregnancy-safe.

    I also started workouts from the book Bumps and Burpees: Your Guide to Staying Strong, Fit and Happy Throughout Pregnancy, which had amazing guidance on staying active safely.

    Staying active helped me feel strong and connected to my body, even as it was changing and growing to accommodate my little one.

    However, around the 20-week mark, I started to get severe round ligament pain. This pain was intense and persistent, making most forms of exercise difficult and, eventually, unmanageable.

    By that point, I had to stop most of my regular exercise routines. This was really hard for me, as I had become so accustomed to an active lifestyle. But I knew I had to listen to my body and prioritise the health of my baby.

    These pre-pregnancy and pregnancy experiences set the stage for the significant adjustments I had to make postpartum.

    my fitness journey losing weight

    LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

    Postpartum Challenges

    Physical and Mental Challenges

    Despite planning a natural water birth, taking a hypnobirthing course, and packing my hospital bag like I was going to a spa! Things didn’t go as planned.

    Because of meconium aspiration—when a baby has their first bowel movement before they’re born, causing them to breathe in a mixture of meconium and amniotic fluid—both of our heart rates had to be closely monitored.

    I had relied heavily on the idea of a water birth helping with pain relief. Because of this, I opted for an epidural – which failed! After 20 hours of labour, 90 minutes of pushing, a failed attempt at forceps delivery, and suction delivery, I eventually had a c-section.

    Postpartum brought a whole new set of challenges, both physical and mental. After the unplanned c-section, I wasn’t allowed to exercise until I got the all-clear from my doctor.

    Due to some issues with the healing process, it wasn’t until 12 weeks postpartum that I received clearance to resume even gentle exercises.

    This was a stark contrast to my pre-pregnancy fitness levels. It was really hard to come to terms with how much my fitness had decreased.

    Just as I was beginning to get back into a gentle exercise routine, I suffered a slipped disc in my back. This further complicated my recovery and made it even harder to regain my previous fitness levels. It felt like every time I took a step forward, something pulled me back.

    how to run when overweight

    Effect on Motivation and Energy Levels

    These setbacks massively affected my motivation and confidence in myself. It really felt like one obstacle after another, making it difficult to stay positive and motivated.

    There were days when it seemed like there were more reasons not to exercise than to get moving. However, I tried to stay as positive as possible by embracing a growth mindset. This mindset helped me a lot during my weight loss journey already.

    Staying motivated during this time was really hard, but I reminded myself that I had been in worse shape before, and I overcame that. I knew I could overcome these challenges, even if it would take time and patience.

    Re-establishing Fitness

    First Steps

    Once I was finally cleared for exercise at 12 weeks postpartum, I knew I had to start slow and be gentle with myself. My first step in getting back into fitness was to add more brisk walks into my routine.

    Up until then, I had been taking daily gentle strolls with my baby, which were great for bonding and getting some fresh air. But these didn’t quite challenge my body in the way I wanted.

    postpartum fitness

    To ease back into a more active lifestyle, I started with walking workouts on YouTube. These were a great way to get my heart rate up without putting too much strain on my body. And I was genuinely really enjoying them and plan to continue these!

    Adapting Workouts

    Adapting my workouts to accommodate my postpartum body and energy levels was really important. I had to learn to listen to my body more than ever before.

    High-impact exercises, like star jumps and burpees, were off the table due to the strain they put on my body. Instead, I focused on modified versions that took out the jumping part but still gave me a good workout.

    Joyful Movement

    Enjoyable Exercises

    After so many setbacks, I needed to reconnect with exercise in a way that felt sustainable and enjoyable. One of the most manageable activities I found is the casual morning strolls with my baby.

    These walks have not only been good for my physical health but also provide a nice start to our day. The fresh air and gentle movement are perfect for both of us, creating a bonding experience that I cherish.

    I have made these walks a non-negotiable part of my day.

    gentle exercise on my fitness journey

    I have also continued the walking workouts on YouTube. These workouts are simple enough to do at home while my son naps. I often do these in my pyjamas!

    There are so many walking workouts available on YouTube, by a lot of different creators. So it’s really easy to find something you can vibe with.

    These reminded me that exercise doesn’t always have to be intense or strenuous to be beneficial and enjoyable.

    Mindset and Motivation

    Staying Motivated

    Staying motivated during the postpartum period was one of the toughest challenges I have ever faced.

    There were days when I felt overwhelmed by the physical and emotional demands of motherhood, and finding the energy to exercise seemed impossible. However, I relied heavily on the principles of a growth mindset to keep myself going.

    There were many moments when I felt discouraged by my slower pace and reduced strength. On those days, I reminded myself of the incredible feat my body had accomplished—bringing a new life into the world.

    Not to mention the serious abdominal surgery I had! This helped me develop more self-compassion and patience with my progress.

    It was a daily practice to acknowledge and celebrate small victories, no matter how minor they seemed.

    Balancing Fitness and Motherhood

    Involving Your Baby

    Balancing fitness with the demands of motherhood hasn’t been easy, but I found a few ways to integrate the two. One of the best ways I found to do this was baby-wearing, using the Infantino Baby Carrier.

    Baby-wearing was a fun and practical way to add resistance to my walks and light workouts. Especially as my little one is a chunky monkey!

    As I got stronger and more confident, I returned to my bootcamp classes, albeit modified and less frequent. I attended once a week and brought my baby along.

    He would nap in the pram while I exercised, giving me peace of mind and allowing me to focus on my workout. This arrangement worked wonderfully, as it ensured that I could keep up with my fitness goals without worrying about childcare.

    In the evenings, after putting the baby to bed, I started going for light jogs and seeing where my running endurance was.

    My partner’s support was really important here; since our baby was bottle-fed, he could handle evening feedings while I took some time for myself.

    These evening jogs not only contributed towards my fitness but also provided a bit of me-time, usually listening to one of my favourite Romantasy audiobooks.

    beginners running guide

    Advice for Other Moms Looking to Start a New Fitness Journey

    Finding Joy in Fitness Again

    Getting back into fitness postpartum can feel like an uphill battle, especially when you’re juggling the demands of motherhood.

    My journey taught me that it’s okay to take things slow and focus on small, sustainable changes. Here’s some advice for other new moms who are struggling to find joy in fitness again:

    Go Slow: There’s no need to rush back into your pre-pregnancy fitness routine. Your body has gone through significant changes, and it’s important to allow yourself time to heal. Start with gentle exercises like walking and gradually increase the intensity as you feel ready.

    Listen to Your Body: Pay attention to how your body feels during and after exercise. If something doesn’t feel right, don’t push through the pain. Modify exercises to suit your current fitness level and avoid high-impact activities until you’re fully ready.

    Celebrate Small Victories: Every little progress counts. Whether it’s completing a short walk, doing a modified workout, or simply getting out of bed and moving, celebrate these small victories. They are steps towards regaining your fitness and will keep you motivated.

    support system

    Prioritise Self-Compassion: Be kind to yourself. It’s easy to get frustrated when you can’t do what you used to, but remember that you’ve just accomplished something incredible by bringing a new life into the world. Practice self-compassion and give yourself the grace to recover at your own pace.

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    7 Joyful Movement Ideas That Will Make Exercise Exciting!

    Workout Burnout: How To Find Joy And Balance

    Enjoy Movement: How To Find Fun In Every Workout

    What I Wish I Had Known

    Looking back, there are a few things I wish I had known at the start of my postpartum fitness journey:

    Understanding Body Changes: I wish I had understood more about how pregnancy and birth would change my body, not just in appearance but in function. It takes time to feel like yourself again, and that’s perfectly normal. I’m still getting there, and that’s okay.

    The Importance of Mental Health: I underestimated how much my mental health would impact my fitness journey. Struggling with postpartum depression made it difficult to stay motivated, but seeking help and focusing on my mental well-being first was crucial. Fitness is not just about the physical; your mental health is equally important.

    The Value of a Support System: The support from my family, friends, and partner was invaluable. Don’t hesitate to lean on your support system; they can make a significant difference in your recovery and fitness journey.

    body positivity affirmations

    Flexibility is Key: I wish I had known how important it is to be flexible with your fitness plans. Some days you might not get a workout in, and that’s okay. Adaptability is key to maintaining a positive attitude and staying on track over the long term.

    Integrating a Fitness Journey with Mental Health

    Balancing mental health with fitness goals required a lot of flexibility and self-compassion. At the height of my PPD, fitness was not my primary concern. My main focus was on stabilising my mental health.

    As I began to feel better, I slowly started to reintroduce physical activity, making sure not to push myself too hard.

    But I knew that joyful activities would contribute positively to my mental health, I just had to make sure I stayed in place, mentally, where I was motivated to do so.

    I plan on writing a post in the near future about my struggles with post-partum depression, if this is something you would like to read, please subscribe below for updates!

    Going Forward

    Gradual Increase in Activity: I will slowly increase the intensity and duration of my workouts, making sure to listen to my body and avoid any high-impact exercises that might strain my healing body. This includes incorporating more strength training, jogging, and eventually getting back to more intense boot camp sessions as my strength and endurance improve.

    Consistent Routine: Establishing a consistent fitness routine is key. I plan to set aside specific times each day for exercise, whether it’s a morning walk with my baby, an evening jog, or a quick workout during nap time. Consistency will help me build momentum and make fitness a regular part of my daily life.

    Focus on Nutrition: I’ll keep planning and prepping easy, nutritious meals that support my fitness goals and overall well-being. Staying hydrated and eating balanced meals will provide the energy I need to keep up with both motherhood and my fitness routine.

    Mental Health Check-ins: I’ll regularly check in with my mental health, using journaling and mindfulness practices to stay grounded and focused. Ensuring that my mental well-being is in check is a non-negotiable for me.

    Community Support: I believe in the power of community and mutual support. That’s why I’ll be posting monthly updates about my fitness journey, sharing the challenges I face and the achievements I have reached. These posts will be a space for us to connect, support each other, and celebrate our progress together. I invite you all to subscribe and follow along as we navigate this journey side by side!

    two smiling women doing yoga pose

    My Fitness Journey: Conclusion

    My fitness journey postpartum has been one of the most challenging yet rewarding experiences of my life. From the physical and mental challenges to the slow but steady journey back to fitness, each step has taught me valuable lessons about resilience, self-compassion, and the importance of support.

    Rediscovering joy in fitness after having a baby is not about rushing back to pre-pregnancy routines or achieving immediate results.

    It’s about embracing the journey, celebrating small victories, and finding sustainable ways to stay active that bring happiness and well-being.

    For all the new moms out there, remember that your postpartum journey is unique. Be kind to yourself, prioritise your mental health, and find activities that make you feel good.

    Whether it’s a gentle walk with your baby, a modified workout, or simply taking time to rest and recover, every effort counts.

    You are not alone in this journey. Lean on your support system, seek professional help if needed, and take things one day at a time.

    Finding joy in fitness again is possible, and it starts with small, manageable steps that honour your body’s incredible journey through pregnancy and beyond.

    Thank you for joining me in this part of my story. I hope my experiences can inspire and encourage you to find your own path to joyful movement and well-being postpartum.

    Keep moving forward, and celebrate each step along the way. You’ve got this!

    Reach Out for Help

    If you think you might be struggling with postpartum depression (PPD), it’s important to reach out for help. My experience with PPD was extremely challenging, but seeking professional support made a significant difference in my recovery.

    I began cognitive behavioural therapy (CBT) and was prescribed anti-depressants by my doctor, which helped stabilise my mood.

    Additionally, the PANDAS Foundation provided invaluable support and practical advice. Their WhatsApp function was particularly helpful on days when I didn’t feel up to speaking in person, allowing me to connect with someone without the added pressure of a face-to-face conversation. The combination of professional help, support from the PANDAS Foundation, and leaning on my family made a world of difference.

    Remember, you don’t have to go through this alone. Reach out to mental health professionals, support organisations like the PANDAS Foundation, and your loved ones. Seeking help is a sign of strength, and it can provide the support you need to navigate this challenging time.

    Donate to PANDAS Foundation

  • Wellbeing

    How I Changed My Life: A Story About Self-Confidence

    Introduction

    Do you ever feel like self-confidence is something only a few lucky people are born with? It’s easy to look at confident people and think, “I could never be like that.” If so, I want to tell you a story about self-confidence!

    Hi there! I’m Brooke, and a few years ago, I was in a place where self-confidence seemed like a distant dream. I struggled with my weight, and my self-esteem took a hit every time I looked in the mirror or tried on clothes that didn’t fit. At my heaviest, I weighed over 80 pounds more than I do today. During my journey, I realised that I was never going to wake up one day at the “perfect” weight and be happy, I had to start working on my self-confidence along the way.

    In this post, I’m going to share how I learned to rewrite my narrative and discover a level of self-confidence I never thought possible. From the struggles and small victories to the habits and mindset shifts that made the difference, I hope my story will inspire you to start your journey towards self-confidence and a happier, healthier you.

    A Story About Self-Confidence

    The Beginning: Struggles with Self-Confidence

    Before my weight loss journey began, my life was a constant battle with self-doubt and insecurity. I often felt like I was living in a body that didn’t truly belong to me. Every day was a reminder of the limitations my weight imposed, not just physically, but emotionally and mentally as well.

    Simple tasks like climbing stairs left me winded, and social situations filled me with anxiety. I avoided mirrors and photographs because I couldn’t bear to see the person staring back at me.

    My struggles with self-confidence permeated every aspect of my life, from my job to my relationships. I often second-guessed myself, convinced that I wasn’t good enough or deserving of success and happiness. It was a painful, self-perpetuating cycle that seemed impossible to break.

    But deep down, I knew I couldn’t continue living this way. Something had to change, and that realisation became the first step in my journey towards rewriting my narrative and reclaiming my self-confidence.

    weight loss before and after

    LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

    The Turning Point: Deciding to Make a Change

    It’s funny how a single moment can change everything. For me, the turning point in my weight loss journey came when my asthma reached an all-time low. I was only 29, yet my asthma was so severe that I was placed in a high-risk category during the pandemic lockdown.

    As the world shut down, I found myself grappling with the harsh reality of my situation. Being young and still having so much I wanted to achieve, it was terrifying to know that my weight and health issues were putting me at an even greater risk.

    The constant wheezing, the struggle to breathe, and the dependency on medication highlighted how much my lifestyle was impacting my quality of life.

    Something had to change, and it had to change now.

    This realisation became my catalyst for change. Unlike previous attempts motivated only by appearance, this time it was about health and quality of life. Up until that point, I had always felt stuck, overwhelmed by the amount of weight I needed to lose and the lifestyle changes required.

    But, something had clicked.

    Instead of viewing my weight loss journey as an insurmountable mountain, I had to start seeing it as a series of small, manageable steps. I didn’t have to change everything overnight, but I had to start somewhere.

    Small Steps

    I began to focus on what I could do each day to make a positive difference. I set small, achievable goals that I could achieve each day and feel happy with.

    Each small success built my confidence and reinforced my belief that I could do this. It wasn’t just about losing weight; it was about creating a sustainable, healthy lifestyle that I could maintain long-term.

    This new mindset made all the difference. I stopped being my own worst critic and started being my biggest cheerleader. I celebrated every small victory and learned to be kind to myself on the days when things didn’t go as planned.

    Deciding to make a change wasn’t easy, but it was the best decision I ever made. It set me on a path to not only transform my body but also rebuild my self-confidence and reshape my entire life narrative.

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    The Journey: Building Self-Confidence Step by Step

    Building self-confidence should be a key part of any weight loss journey. It’s important to work on your self-confidence throughout the process, rather than waiting for the end result.

    Confidence isn’t something that magically appears after you hit your goal weight; it’s something you develop along the way, with every small step and victory.

    Starting Out

    a story about self-confidence

    When I first started my weight loss journey, I knew I had to make significant changes and I initially tried to go my usual route – all-or-nothing.

    I started out with the Keto diet, and while I saw initial success, I realised it wouldn’t work long-term. I quickly realised that the keto approach, though effective in the short term, wasn’t a sustainable solution for me.

    It just didn’t fit the lifestyle change I was looking for. The strict rules and constant macro monitoring felt like a burden. I craved a more balanced and flexible way to approach my health. You can read more about this here!

    I knew if I wanted to maintain my weight loss and continue losing weight, it couldn’t be about crash diets or anything extreme anymore. It had to be about making changes that stuck around and became a natural part of my everyday life.

    Small Wins

    body positivity affirmations

    Celebrating victories, no matter how big or small along the way played a huge role in building my self-confidence. The first time I completed a 15-minute run was a massive milestone.

    I remember the pride I felt when I was able to do my first push-up. These achievements were like fuel, igniting my motivation and boosting my confidence.

    Tracking my progress was another powerful tool. I kept a journal where I recorded my goals, achievements, and how I felt. Seeing my progress on paper, no matter how small, helped me realise that I was capable of change.

    Each new milestone and each new healthy habit adopted was a testament to my determination and growing confidence.

    Challenges

    Of course, the journey wasn’t without its challenges. There were days when my asthma flared up, making it hard to stay active. There were times when I felt discouraged by slow progress or when I slipped back into old habits like emotional eating.

    But instead of letting these setbacks derail me, I learned to view them as part of the process.

    silhouette of man jumping on rocky mountain during sunset

    Resilience and persistence became my mantras. Whenever I faced a challenge, I reminded myself of why I started. I leaned on my support system—friends, family, and my partner—who encouraged me and kept me accountable.

    I celebrated my progress, no matter how small, and practiced self-compassion, understanding that setbacks were not failures but opportunities to learn and grow.

    Building Confidence Along the Way

    Working on self-confidence during the weight loss journey was crucial. I realised that confidence wasn’t something I had to wait for; it was something I could actively build every day.

    By setting realistic goals, celebrating small wins, and showing myself kindness and patience, I gradually built a stronger sense of self-worth. This newfound confidence fuelled my journey, helping me to stay motivated and positive even when things got tough.

    In the end, the journey was about more than just losing weight. It was about transforming my mindset, embracing a healthier lifestyle, and building the confidence to live my life to the fullest.

    Each step, each challenge, and each victory brought me closer to the confident, empowered person I am today.

    a story about self-confidence

    Developing a Growth Mindset

    One thing I’ve learned on my journey is how closely self-confidence and a growth mindset are linked. A growth mindset is something I talk a lot about on this blog.

    It’s all about believing that you can improve and grow through effort and learning. It’s the idea that your abilities and intelligence can be developed over time.

    When you adopt a growth mindset, you start to see challenges as opportunities rather than obstacles. This shift in thinking boosts your self-confidence because you’re no longer afraid of failure; instead, you see it as a part of the learning process.

    Every time you try something new and push through difficulties, you prove to yourself that you’re capable of growth and change.

    This boost in self-confidence then feeds back into your growth mindset. As you become more confident in your abilities, you’re more likely to take on new challenges and keep pushing your limits.

    It’s a positive cycle where each small success builds your confidence, which in turn reinforces your belief in your potential to grow.

    For example, when I started my weight loss journey, I had to really believe that I could change my habits and improve my health. No matter how many failed weight loss attempts I had in the past.

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    The Results: A New Narrative

    Transformation

    weight loss transofrmation

    Losing 80 pounds changed me both physically and emotionally. Physically, I felt like a new person. My asthma got much better, so I could breathe easier and do things I used to avoid.

    I became stronger and fitter, and my cardio endurance improved, which made activities like hiking enjoyable. Climbing stairs or playing with my siblings’ kids no longer left me breathless.

    I had more energy, slept better, and felt less pain. The changes in my fitness were truly amazing.

    But the emotional transformation was even bigger. Through my achievements in fitness and healthy eating, I began to remove layers of self-doubt and insecurity that had weighed me down for years.

    I started to see myself in a new light, recognising my strength, resilience, and ability to change. The joy I felt from achieving my goals radiated through every aspect of my life.

    I noticed a shift in my relationships, too. With my newfound confidence, I was more open and engaged with others. I no longer hid in the background during events or felt embarrassed about my appearance.

    I felt more present and connected, able to fully participate in and enjoy life’s moments.

    a story of self-confidence

    A New Chapter: Becoming a Mum

    Trigger Warning: This section discusses postnatal depression (PPD).

    Embracing Motherhood

    Recently, I entered a new and wonderful chapter of my life: becoming a mum. My son is now five months old, and the experience of motherhood has brought immense joy and fulfilment.

    However, this journey has also come with its own set of challenges, including dealing with severe postnatal depression, which significantly impacted my self-confidence.

    Confidence and Postnatal Depression

    Being a first-time mum, I faced the unexpected challenge of postnatal depression. The overwhelming feelings of sadness, anxiety, and exhaustion made it extremely hard to enjoy the early months of motherhood.

    It took a toll on my self-confidence and made the daily responsibilities of being a mum even more difficult.

    My self-confidence took a big hit, but after getting help from midwives, and my doctor, and starting medication, I began to build on the foundations I had already laid during my journey.

    I reminded myself of my strength and resilience, even on the days when I felt at my lowest.

    This journey taught me the importance of self-compassion and seeking help when needed, whether through talking to loved ones or professional support.

    Body Changes

    The self-confidence I had built during my journey became crucial. I gained some weight during pregnancy, and the medication for postnatal depression, which increased my appetite, caused me to gain weight postnatally as well.

    Because I had learned to be happier in my body before losing weight, this additional weight didn’t hit me as hard as it could have.

    I have continued to practice small, healthy habits, and the weight has started to come off again. However, my routine looks a bit different now with the new addition of a baby.

    Finding time for exercise and healthy eating requires more planning and flexibility, but the foundations I laid during my weight loss journey have helped me stay on track.

    beginners running guide

    Maintaining a Positive Mindset

    The journey of becoming a mother has reinforced the importance of maintaining a positive mindset and practising self-compassion.

    I’ve had to be patient with myself, acknowledging that it’s okay to struggle and that asking for help is a sign of strength, not weakness.

    The self-care habits I developed before have been essential in managing my mental health and staying grounded.

    Mindfulness practices, such as meditation and mindful breathing, have helped me stay present and reduce anxiety. I also found that getting back into joyful movement, even in small, manageable ways, greatly improved my mood and energy levels.

    These practices have been vital in helping me cope with postnatal depression and regain my self-confidence.

    Body Positivity Affirmations

    Strength for a New Role

    The physical strength I gained from weight training and regular exercise has been invaluable as a new mum. From carrying my son to enduring sleepless nights, my body is now more capable and resilient.

    The stamina and energy levels I developed have made it easier to keep up with the demands of motherhood, allowing me to be more present and engaged with my little one.

    Moving Forward

    As I continue to grow in my role as a mother, I remain committed to the principles that have guided me thus far: embracing joyful movement, practising mindfulness, and maintaining a positive mindset.

    The journey doesn’t end with reaching a goal weight; it evolves with each new challenge and opportunity life presents.

    Help and Support

    If you or someone you know is struggling with postnatal depression, I strongly encourage you to reach out to the PANDAS Foundation. They understand what you’re going through and are there to help.

    Their support made a huge difference for me, helping me reach out to my doctor, and giving me someone to talk to, I found their WhatsApp function particularly helpful, as I am not a phone call person!

    Or, if you simply feel moved and want to help other parents going through similar struggles, consider donating to the PANDAS Foundation. Your support can make a real difference in the lives of many families.

    You can find more information and support on their website: PANDAS Foundation

    three women walking on brown wooden dock near high rise building during daytime

    Self-Confidence Today

    Today, I’m really proud of the journey I’ve been on and the person I’ve become. I don’t see challenges as huge obstacles anymore but as chances to grow and learn.

    This change in perspective has helped me set and achieve new goals, in all aspects of my life.

    Looking back, the difference in how I feel about myself is like night and day. I used to be stuck in a cycle of self-criticism and doubt. Now, I wake up each day feeling optimistic and confident.

    I trust my abilities and know my worth, no matter what the scale says.

    This journey taught me that self-confidence isn’t just about how you look; it’s about how you feel and how you see yourself.

    It’s built through small victories, consistent effort, and a positive mindset. By rewriting my narrative, I’ve learned to embrace my strengths, accept my imperfections, and celebrate my achievements.

    studies on growth mindset and active mindset

    Losing 80 pounds changed my life, but gaining self-confidence really transformed my world. Even dealing with postnatal depression and the weight gain that came with pregnancy and medication, I’ve been able to stay positive and keep moving forward.

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    Building Self-Confidence: Key Points of Advice

    Work on Self-Confidence Early: Start building your self-confidence and improving your self-image right from the start. Don’t wait until you hit your goal weight to feel good about yourself. You’re not going to wake up one day at the “perfect” weight and suddenly be happy. Confidence and happiness come from within, not just from the number on the scale.

    Set Small, Achievable Goals: Break down your big goals into smaller, manageable steps. Celebrate each small win to stay motivated and positive.

    Joyful Movement: Find physical activities you enjoy. Exercise shouldn’t feel like a chore. It feels amazing to see yourself getting stronger, fitter, and improving over time!

    Be Kind to Yourself: Practice self-compassion. Treat yourself with the same kindness and understanding you would offer a friend. Setbacks are part of the journey and don’t define your progress.

    Build a Support System: Surround yourself with supportive friends, family, or online communities. Sharing your journey with others can provide encouragement, accountability, and motivation.

    Celebrate Non-Scale Victories: Focus on positive changes that aren’t related to the scale, like increased energy, better sleep, improved mood, and better physical abilities.

    Embrace the Journey: Remember, the journey to self-confidence and well-being is ongoing. It’s about creating a healthy, sustainable lifestyle that supports your goals and happiness, not just reaching a specific weight.

    motivation quote

    A Story About Self-Confidence: Conclusion

    My journey to self-confidence has been filled with ups and downs, from struggling with weight and self-doubt to finding strength and joy in movement and navigating the challenges of postnatal depression as a new mum.

    Each step of the way, I learned that building self-confidence is not about reaching a certain weight or achieving perfection. It’s about embracing who you are, celebrating your progress, and being kind to yourself, even on the toughest days.

    If you’re struggling with your own self-confidence, I want you to know that change is possible. Start with small steps, celebrate your victories, and remember that setbacks are part of the process.

    Surround yourself with supportive people, and don’t be afraid to seek help when you need it. Most importantly, believe in yourself and your ability to create a life filled with strength, joy, and purpose.

    Thank you for allowing me to share my story with you. I hope it inspires you to embark on your own journey towards self-confidence and well-being. You’ve got this!

  • Fitness

    7 Joyful Movement Ideas That Will Make Exercise Exciting!

    Have you ever found yourself groaning at the thought of another workout? I get it. Sometimes, the idea of forcing yourself through yet another dull routine can feel like a total chore.

    And let’s face it, we’ve all been there – life gets busy, routines get stale, and suddenly those fitness goals seem more like distant dreams.

    But what if exercise didn’t have to feel like a drag? What if you could get results and actually enjoy it? Enter joyful movement.

    When I started my weight loss journey, I quickly realised that forcing myself into workouts with fast results but I hated wasn’t going to cut it. It wasn’t sustainable.

    But when I found activities I truly enjoyed – from dance workouts to hiking and aerial hoop – it changed everything. Suddenly, I was looking forward to my workouts, not dreading them.

    And the best part? I still got results. In fact, it helped me lose over 80 pounds and improve my overall well-being.

    So in this post, I’m sharing how to bring that joy into your workouts and still get the kind of results that leave you feeling unstoppable.

    LEARN THE BEST WAY TO STAY CONSISTENT WITH EXERCISE > Enjoy Movement: How To Find Fun In Every Workout

    Table of Contents

    The Concept of Joyful Movement

    Let’s break it down. What exactly is joyful movement? It’s about finding ways to move your body that make you feel alive – rather than dreading every minute.

    Forget slogging through a gym session you hate, or forcing yourself to follow some workout for a “perfect” body.

    Joyful movement is about celebrating your body and the things it can do – all while having fun.

    It’s not about hitting a calorie target or getting a certain body shape. It’s about feeling good and enjoying your fitness journey. But it can also be about working out for fat loss, just without the guilt or pressure.

    So let’s make fitness work for you!

    What if you could hack your metabolism?
    What if you could hack your metabolism?

    That’s exactly what Lumen helps you do. It’s like a fitness coach, nutritionist, and scientist rolled into one pocket-sized gadget. Here’s why it’s a game-changer:

    • Measures your breath to reveal if you’re burning carbs or fat.
    • Gives you personalised nutrition advice.
    • Helps you hit your goals faster—fat loss, energy boosts, or just feeling like a boss.
    • Backed by science and super easy to use.

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    Benefits of Joyful Movement

    The benefits of joyful movement go way beyond just breaking a sweat:

    • Reduced Stress: Love what you do, and stress will take a backseat. When you move in a way that excites you, those feel-good endorphins will make you feel like you’ve just won the lottery (minus the money part). (Laxmeshwar & Amarnatha, 2016) (Corazon et al., 2010) (Jin, 1992)
    • Improved Mood: A good mood boost? Check. When you’re loving your workout, it’s hard not to feel on top of the world. Joyful movement equals instant happiness. (Campion & Levita, 2014)
    • Better Adherence: When you’re enjoying yourself, consistency is a breeze. No more skipping workouts or dreading the gym. If you love what you’re doing, you’ll be back for more – no question.

    For me, the shift was life-changing. Instead of forcing myself through dreaded workouts, I started doing things I actually enjoyed. And let’s be real, when you enjoy it, you look forward to it.

    woman walking near plants and tall trees during daytime

    7 Joyful Movement Ideas

    1. Paddleboarding

    If you love being around water (who doesn’t?), paddleboarding is a fantastic way to enjoy the great outdoors while getting a killer full-body workout.

    Whether you’re on a lake, river, or the ocean, paddling around feels like both a workout and a mini-vacation. It’s a great workout for building core strength, improving balance, and boosting overall muscle tone.

    Start in calm waters, and as you gain confidence, challenge yourself to explore more. And if you’re looking for fast results, paddleboarding gives you that cardio workout for fat loss that’ll have you feeling the burn while soaking up the sun.

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    02/27/2025 10:36 am GMT

    2. Nature Walks or Hikes

      If you’ve got a love for nature, hiking and nature walks will make your workout routine feel more like a mini adventure.

      I’ll tell you, nothing beats the feeling of hiking up a trail you’ve never tried before – the fresh air, the beautiful views, and the pride of getting to the top. It’s not just good for your soul; it’s great for your body too.

      Whether you’re aiming for fat loss or just a general fitness boost, hiking is a solid addition to your winter workout routine.

      3. Puppy or Kitten Yoga

        If you love animals (Guilty), puppy or kitten yoga is a total game-changer. Imagine doing yoga with playful puppies or kittens climbing all over you while you try to hold your poses. Cuteness overload.

        These sessions are so good for reducing stress and improving mood. If you want a glow-up workout while playing with adorable animals, this is it.

        Just make sure you find a reputable studio where the animals are treated ethically.

        4. Aerial Hoop or Aerial Yoga

          Aerial hoop or aerial yoga is where you really take your workouts to the next level. It’s fun, it’s challenging, and it works your muscles in ways you didn’t know were possible.

          Plus, nothing makes you feel cooler than hanging in the air like some kind of aerial goddess.

          Whether you’re looking to target your core, improve your coordination, or just try something new, aerial yoga and hoop workouts are a full-body workout for women that’ll get you results – and a serious confidence boost.

          If you’re a beginner, start with the basics, and don’t worry if you can’t quite manage the hoop just yet. You’ll get there.

          📌 Pin this for later! ⬇

          5. Trampoline Workouts

            I’m talking about trampoline workouts – not just bouncing for fun (though that’s great too). Rebounding, or trampoline fitness, is a quick and easy workout at home that burns fat while feeling like you’re back in childhood.

            It’s low-impact, so it’s easy on your joints, but it still gets your heart pumping.

            Check out your local trampoline park for classes or bounce at home with a mini trampoline. Bonus: It’ll make you feel like a kid again.

            6. Rock Climbing or Bouldering

              If you want to feel like a badass, rock climbing and bouldering are where it’s at. It’ll test your strength and agility, and trust me, you’ll feel like an absolute legend when you reach the top.

              It’s the perfect workout for full body fat loss and building muscle.

              Climbing strengthens your arms, core, and legs, and the mental focus it requires will keep your mind sharp.

              Plus, the confidence you gain from conquering a tough climb is worth its weight in gold.

              7. Geocaching or Scavenger Hunts

                Let’s talk about adventure. Geocaching and scavenger hunts combine exercise and treasure hunting. It’s perfect for getting outside, exploring new areas, and getting your heart rate up without even realising it.

                And if you’re someone who loves a challenge, this is a great way to burn calories without ever stepping foot in the gym.

                Grab a friend, use your GPS, and explore the great outdoors while working your way through a fun scavenger hunt.

                You’ll be surprised how much fun it is and how much fat loss exercise you’ll get in the process.

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                Tips for Incorporating Joyful Movement into Your Routine

                Start Small

                No need to dive straight into hour-long workouts. Start with a short session – 15 to 30 minutes – and work your way up.

                Quick and easy workouts at home are a great way to start, especially when you’re short on time.

                Be Consistent

                Consistency is key. Set a regular schedule, whether it’s a daily stretch or a weekly hike. Once it becomes a habit, it’ll feel weird not to move.

                Whatever it is, make it a non-negotiable part of your routine. Regularity helps turn these activities into habits, and soon enough, you’ll find yourself looking forward to them.

                Listen to Your Body

                Your body will tell you what it needs. If something feels too much, scale back. If something feels right, go for it. Remember, it’s not about pushing yourself to the limit every time. It’s about finding what works and sticking to it.

                Make it Social

                The more, the merrier! Invite a friend or family member to join in on your workouts. It’s way more fun when you’ve got a workout buddy to hold you accountable and share the joy of movement with.

                Joyful Movement Ideas: Conclusion

                Joyful movement turned my fitness routine around. It helped me lose over 80 pounds and completely changed the way I think about exercise.

                Now, I’m all about finding ways to move that make me feel good, whether it’s paddleboarding, yoga with kittens, or hitting the trails.

                So, pick one activity from the list and commit to it for a week. I promise you’ll be hooked.

                Come back in a week, and let’s talk about how it went. Did it make you feel more relaxed? Did you feel more energised?

                Share your experience, and let’s keep this journey going together. Are you ready to commit to your own glow-up? Let’s do it!

                📌 Pin this for later! ⬇

              1. Fitness, Goals

                Active Mindset, Active Life: The Key to Fitness Motivation

                Introduction

                Hey there, friends! I want to start with a story from my journey. When I began my weight loss journey, I had over 80 pounds to lose. The real game-changer wasn’t just workouts or meal plans. It was my mindset. One morning, I struggled to get out of bed for my run. I felt exhausted. The thought of running was daunting. But I reminded myself why I started. That shift in thinking got me out the door. Moments like these show the power of an active mindset.

                So, what is an active mindset, and why is it important for fitness motivation? An active mindset means taking a proactive approach to health and fitness.

                It’s about embracing challenges, staying positive, and always pushing to improve. It’s similar to a growth mindset, which is about believing in your ability to grow through effort and perseverance.

                In this post, I’ll go more into the concept of an active mindset. We’ll look at how it can change your approach to fitness, keeping you motivated even on tough days.

                An active mindset leads to an active life. If I can do it, you can too! Let’s get going!

                active mindset

                What is an Active Mindset

                An active mindset is all about being proactive in your approach to health and fitness. It means setting goals, staying motivated, and continuously pushing yourself to improve.

                It’s about seeing every challenge as an opportunity to grow and get better.

                Having an active mindset is crucial for fitness. It keeps you motivated, even when things get tough. It helps you stay focused on your goals and reminds you why you started.

                When you think positively and proactively, you’re more likely to stick with your fitness routine and see real progress.

                active mindset for weight loss

                LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

                Active Mindset vs. Passive Mindset

                Let’s look at the difference between an active mindset and a passive mindset:

                • Active Mindset: You take control of your fitness journey. You set goals, make plans, and take action. You see challenges as opportunities to learn and grow.
                • Passive Mindset: You let things happen to you. You might set goals, but you don’t take the necessary steps to achieve them. You see challenges as obstacles and might give up when things get tough.

                Having an active mindset means you’re in the driver’s seat of your fitness journey. You’re not just reacting to what happens; you’re making things happen.

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                Parallels to Growth Mindset

                An active mindset aligns closely with a growth mindset. Both mindsets focus on the belief that you can improve through effort and perseverance.

                They encourage you to embrace challenges and learn from them. Just like a growth mindset helps you grow in different areas of your life, an active mindset helps you grow in your fitness journey.

                When I started my weight loss journey, adopting an active mindset was a game-changer. It completely changed how I approached challenges and setbacks.

                Instead of seeing them as reasons to quit, I saw them as opportunities to push harder and get stronger. This shift in thinking made all the difference. But it takes some time to really get there.

                The Science Behind Mindset and Motivation

                Your mindset plays a huge role in how you approach fitness. When you have a positive mindset, you’re more likely to stay motivated and stick to your goals. It’s all about how you perceive challenges.

                With the right mindset, you see obstacles as opportunities to grow rather than roadblocks. This change in thinking fuels your motivation and drives your behaviour towards achieving your fitness goals.

                An active mindset doesn’t just benefit your workouts; it’s good for your overall well-being. When you think positively and stay proactive, you reduce stress and anxiety, which improves your mental health.

                This mental boost translates to physical benefits as well. You feel more energized, focused, and ready to tackle your fitness goals. It’s a win-win for both your mind and body.

                active mindset growth mindset

                Studies

                A study comparing active and passive learning showed that individuals who approached learning with an active mindset were more intrinsically motivated and engaged. They also performed better in conceptual learning tasks compared to those with a passive mindset (Benware & Deci, 1984).

                Studies have shown that mindsets about physical activity and healthy eating significantly influence engagement in these behaviours. Interventions focusing on the appeal of these activities can increase participation and adherence, suggesting that a positive mindset can enhance motivation towards fitness and health goals (Boles et al., 2021).

                Studies have found that individuals with a growth mindset about fitness believe in their ability to improve through effort, leading to higher exercise self-efficacy and more frequent exercise. This mindset helps in sustaining motivation and achieving fitness goals (Orvidas et al., 2018).

                Having a growth mindset is linked to better mental health outcomes, such as reduced stress and anxiety. This mental boost can translate into physical benefits, including increased energy and focus, further supporting fitness goals (Wolcott et al., 2020).

                studies on growth mindset and active mindset

                Developing an Active Mindset

                The first step to developing an active mindset is becoming aware of your current mindset. Ask yourself: Do I view challenges as opportunities or obstacles? Do I stay positive and motivated, or do I let setbacks derail me?

                Self-awareness helps you identify areas where you can improve your thinking. When I started my journey, I realised I often focused on my failures rather than my progress. Shifting this focus made a huge difference.

                Positive Affirmations

                Using positive affirmations can help shift your mindset. Simple phrases like “I am strong,” “I can do this,” and “Every step counts” can boost your motivation. Repeat these affirmations daily, especially before workouts.

                When I felt discouraged, these affirmations reminded me of my strength and kept me going.

                Goal Setting

                Setting realistic and achievable goals is key. Break down your big goals into smaller, manageable steps. This makes them less overwhelming and more attainable.

                For example, instead of saying, “I want to lose 20 pounds,” set a goal to lose 2 pounds a month. Celebrating these small victories keeps you motivated and builds momentum.

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                review goals

                Visualisation Techniques

                Visualization is a powerful tool. Imagine yourself reaching your goals, and feeling strong and confident. Picture the steps you need to take to get there. This mental rehearsal prepares you for success and reinforces a positive mindset.

                I often visualised myself crossing the finish line of a race or hitting a new personal best in the gym. This made my goals feel more real and achievable.

                Growth Mindset Techniques

                Adapting growth mindset strategies can also help. Embrace challenges, learn from feedback, and see effort as the path to mastery.

                When I faced tough workouts or setbacks, I reminded myself that these were opportunities to grow stronger and wiser. This growth-oriented approach kept me resilient and persistent.

                types of goals

                Practical Tips to Stay Motivated

                Joyful Movement

                Find activities you love. Exercise doesn’t have to be a chore. Whether it’s dancing, hiking, cycling, or yoga, choose something that makes you happy. When you enjoy what you’re doing, it doesn’t feel like work.

                For me, discovering my love for running was a game-changer. It became my therapy, my joy, and a key part of my routine.

                Accountability

                Having someone to share your journey with can make a huge difference. Find a workout buddy or join a fitness community. Share your goals, progress, and challenges. This support system keeps you accountable and motivated.

                I joined a boot camp and found the camaraderie and shared goals incredibly motivating. We cheered each other on and celebrated every milestone together.

                two smiling women doing yoga pose

                Routine Building

                Create a fitness routine that fits your lifestyle. Consistency is key. Plan your workouts in advance and stick to them. Treat them like important appointments.

                When I started, I scheduled my workouts just like I did my work meetings. This helped me stay consistent and make exercise a non-negotiable part of my day.

                Tracking Progress

                Keep track of your progress. Use a fitness journal or an app to log your workouts, track your goals, and celebrate your achievements.

                Seeing your progress in black and white can be incredibly motivating. When I looked back at my journal and saw how far I’d come, it fuelled my motivation to keep going.

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                Growth Mindset Approach

                Use a growth mindset approach to stay motivated. View challenges as opportunities to improve, not obstacles to avoid. Celebrate effort, not just results.

                When I hit a plateau or faced a tough workout, I reminded myself that every effort was bringing me closer to my goals. This kept me motivated and focused on the journey, not just the destination.

                beginners running guide

                Overcoming Common Obstacles

                Dealing with Setbacks

                Setbacks are a part of any journey. What matters is how you respond to them. When you hit a rough patch, don’t beat yourself up. Instead, reflect on what happened, learn from it, and move forward.

                During my weight loss journey, I faced so many setbacks. Instead of giving up, I had to learn to see each one as a learning opportunity. This helped me stay resilient and keep pushing towards my goals.

                Time Management

                Finding time for exercise can be hard, especially with everything else we’re expected to do. Plan your workouts in advance and make them a priority.

                Even short, intense workouts can be effective. If you’re short on time, you can squeeze a 15-20 minute HIIT workout in.

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                Mental Barriers

                Negative self-talk and limiting beliefs can hold you back. Replace thoughts like “I can’t do this” with “I am capable and strong.” Believe in yourself and your ability to grow.

                During my journey, I struggled with self-doubt. But by focusing on positive affirmations and celebrating small victories, I gradually built my confidence.

                morning routine

                Active Mindset, Active Life: Conclusion

                We’ve covered a lot in this post, so let’s recap the key points. Embrace a proactive approach to fitness with an active mindset. Stay positive, set goals, and push yourself to improve.

                Remember, your thoughts power your workouts. A positive mindset boosts motivation and keeps you focused.

                An active mindset leads to an active life. If I could lose over 80 pounds and transform my life, you can achieve your goals too.

                It’s all about believing in yourself and staying committed. Enjoy the journey, celebrate your progress, and keep pushing forward.

                Every step you take brings you closer to your goals.

                Now it’s your turn! Share your experiences and tips on maintaining fitness motivation. What strategies work for you? How do you stay motivated?

                Let’s support each other on this journey. Together, we can achieve amazing things.