One of the most common questions I get asked is about motivation. How do you stay on track with your workouts and nutrition? Personally, I'm an overachiever in most aspects of my life. Everything is a competition and I have to win, even when it comes to myself. I set goals for everything and once I reach them, I set more. I don't believe in wasting time on things that aren't meaningful to you. What's the point in completing tasks half-heartedly. So that being said, the first step in finding your motivation to live a healthy lifestyle, is to make yourself and your happiness a priority. Sit down and think about what you want to accomplish with your body. That could be the ability to keep up with your monster-child toddler (I know the feeling), to be able to move the inventory items at work on your own, competing in a figure competition or strength/power competition, or even just to be stronger than you were yesterday, last week, last month. The best goals involve becoming a better version of yourself rather than comparing to a person who does't have your genes, lifestyle, income, or the same priorities. Set goals and then create a plan to get yourself there. If you need help, find someone who can work with you to plan how many days a week you need strength training or cardio in order to achieve the results you want.

Outcome Measures

Once you get started, take outcome measures: pictures, measurements, fat estimations, clothing sizes, one rep max. Whatever works for you and is most closely related to your goals. But DO NOT continuously take these measurements every day or even every every week (unless you have a strict plan for a competition). When you change your lifestyle, your body makes adjustments slowly but surly. You probably won't lose 10lb in 2 weeks and keep it off in a healthy way. You won't see a difference when you look in the mirror on day two but you will feel different. Sore muscles, more energy, more motivation. These outcomes are the most important because those are what keep you motivated. Don't get wrapped up in the number on the scale. Women's weight especially can fluctuate a couple pounds even per day. If your goal is to lose weight, just focus on having a constant caloric deficit over the week. You can have a bad day and still lose weight by the next weigh in or measurement if you simply get back on track. Try not to turn a bad meal into a bad day or a bad day into a few bad days. Love yourself, realize you make mistakes and then move on. Continue to treat your body with the fuel and rest that it needs to get you to your fitness goals. If you cut too many calories, how do you expect to have the energy to get up and complete your morning workout or run after work? One bad habit often causes a spiral to worse events. Too tired to workout, didn't have the energy to get up and cook, got fast food for breakfast, that sugar rush caused an afternoon crash, got behind at the office, didn't walk during lunch, craved more carbs for dinner, gave in to take out.