Practice these mini motivation-boosters once a week When it comes to exercise, have fun and don’t make it feel like it’s a chore.” One of our favorite things to do is walk around the city, we don’t take cabs, we walk the whole city, window shop and have something to eat. We spend time as a couple together being active and doing active things with the family. "So what we do is rather than date night we try to have one or two days a week where we train together in the gym. People always say 'date night,' but it’s hard to get out once a week and leave the kids and do that," says Delaney. “It’s really hard to find time to be together. Suddenly, squeezing in a workout is as easy as plopping down on the couch to watch TV. We never really use our living room and didn’t have room for a home gym, so we decided to push the furniture aside and put out some weights and exercise mats,” she says. What that has done is create an adult that is doing things intrinsically, because they are meaningful to them and not because someone is forcing them to.” What I’ve learned is, as my children have grown up they on their own have made these choices because they see me working out and eating healthy. Now that my girls are college-aged, they make good choices on their own. “Kids never like being told what to do, so I was never strong handed. “It’s important as you’re raising children to lead by example and hopefully as they grow up you start to influence their mindset so they become the type of people who want to do these things,” says Delaney. Delaney offers up three strategies she uses in her own household: They sit in front of the TV instead of taking a walk.” But getting your family on board with your health goals is another one of those things that’s easier in theory than practice. "People may have a sincere interest to work out and eat healthy, but their family is not on the same page. “Family and friend support is so critical to staying accountable," says Delaney. The best way to lose weight boils down to these three things Get your family on board It sounds simple, but there’s truth to the adage: “Those who fail to plan, plan to fail.” Plan ahead - and find your intrinsic motivation to do it Time-bound: When is it going to be completed? What steps happen next?.Relevant: Is this something that I actually want to do? What will keep you intrinsically motivated is setting a goal that’s meaningful to you.Measurable: Is there a way that I can track the results?.Specific: How much weight do I want to lose? A specific number.Walk yourself though this checklist to ensure that the goal you are setting for yourself is a SMART one: A SMART goal would be ‘I want to lose 10 pounds by June 1 so when I go to Aruba on vacation I can wear a bikini.’īesides being specific, it comes down to personalization: the goal needs to be realistic and meaningful for you. “What we need to do when we set a goal is think about how we are going to put the action behind it. “A not-smart goal would be ‘I want to lose weight’ or ‘I want to get fit,’ they are very vague and general,” says Delaney. Here are her five tried-and-true strategies that she uses to stay committed to her goals - even when she encounters the inevitable dip in motivation. And when it does, Delaney falls back on her expertise as a psychologist to have the right structure in place to stick with it. It’s not a matter of if your motivation will wane, but when. The difference between those who throw in the towel and those who actually reach their goal is simple: staying motivated. Sometimes it would be easier to head for the couch with a bag of chips than plan a healthy meal and fit in a workout. “As a full-time psychologist, wellness influencer and mom of two teenage girls I have an awful lot going on. What they may not know is that like everyone else, I too struggle with finding ways to keep my motivation up when it comes to diet and exercise,” says Janine Delaney, psychologist and fitness expert whose social media platform has amassed almost 2 million followers. What may come as some consolation is that even the fittest among us know the struggle is real: “Many know me from social media as the jump rope queen and fitness trainer who is always smiling while coming up with difficult and creative workouts.
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