Motivation
Hello and happy February! Did January just fly by or what?!
So, how is everyone doing with their New Year’s resolutions and/or Lose the Dough challenge (if you joined)? Are you still gung-ho and motivated? February 1 always seems like the make-it or break-it point with New Years Resolutions.
Last week, I received a couple of emails from readers, who were looking for ways to re-motivate themselves. Both had mentioned that their enthusiasm was starting to wane due to yucky winter weather and lack of immediate results, which is totally understandable. I thought these emails would make a good blog post about weight loss, diet, and exercise motivation.
Over the years, a number of “strategies” have motivated me when I started to feel burnout:
- Set mini goals: Last week, for instance, my mini goal was to attend two Body Pump classes. A short-term, easily-attainable goal like this is likely to keep me on track– as opposed to looking at the entire 5-month Lose the Dough challenge, which is totally overwhelming.
- Be flexible with your expectations: Last week, I only made it to one Body Pump class, but instead of seeing this as a failure with regard to setting goals for myself, I was flexible with my expectations. I came up with a Plan B to attend a different strength training class (Gravity) in place of Body Pump, which worked out fabulously. Instead of an all-or-nothing approach, I altered my expectations when things didn’t go as planned.
- Try something new: Just like anything in life, eating the same foods and doing the same workout day after day gets really boring for me. This ultimately affects my motivation and commitment to my goals, and before I know it, I’m skipping workouts and eating junk. To keep myself motivated, I like to try new things. Most recently, I added chia seeds to my diet and gave Physique 57 a try for the first time. Incorporating new healthy elements into my life prevents me from getting bored. Plus, trying a new workout keeps my body guessing so that it doesn’t have a chance to adapt!
- Make a schedule and stick to it: When I started Lose the Dough, I made a weekly exercise schedule to keep myself on track. I’ve made a few changes here and there, but in general, I’ve done a good job sticking to it. I’m more likely to stay on track when my workouts are well-planned. (I explain recording my workouts in more detail here.)
Breakfast
I’m on a serious instant oatmeal kick lately! I love this “baked” oatmeal! I made another batch with canned pumpkin, raisins, and walnuts in the mix. So good!
And, as always, I enjoyed a nice glass of iced coffee with breakfast.
Question of the Day
Where does your motivation come from? How do you motivate yourself?
I have an insane day ahead! But, most of it is FUN stuff! 
Tags: Balanced Eating, instant oatmeal
Jen — February 1, 2010 @ 9:13 am
I like to sign up for races to keep me motivated.
Jess (Fit Chick in the City) — February 1, 2010 @ 9:15 am
Great tips! I motivate myself by signing up for a race and creating a schedule with mini goals.
Anna @ Newlywed, Newly Veg — February 1, 2010 @ 9:20 am
This year, I’ve decided to make monthly challenges instead of year-long resolutions. In January, I did a vegan challenge and in February I’m cutting way back on sugar. I find that doing these challenges for such a short amount of time keeps me motivated– I can do anything for a MONTH!
Estela @ Weekly Bite — February 1, 2010 @ 9:22 am
I truly can’t believe its February! Time is flying by at lightening speed!
I don’t have one particular thing I do to stay motivated. Over the years I know how I feel when I don’t do things (exercise, complete goals, etc.)
I exercise because it feels good and I eat healthy because it makes me feel even better. As far as personal goals, I like to write them down and remind myself of why I made those goals to begin with.
Have a great Monday
Karla — February 1, 2010 @ 9:24 am
Those are great tips for keeping up with your goals.
I think the idea of being healthy and feeling good keeps me motivated. Whenever I don’t want to exercise or feel like overeating, I just remember how great it feels after a work out and how terrible I feel when I’m stuffed.
Improved skin, high energy, better mood and a slightly smaller waist are also great motivators
Jessica @ How Sweet — February 1, 2010 @ 9:27 am
I can’t believe it is Feb already either.
I stay motivated just because of how good exercising and eating right makes me feel. It also helps that my hubby is waaay into fitness…we motivate each other.
Cole — February 1, 2010 @ 9:34 am
Like Jen, I sign up for races. Then I make myself a time goal and every time I feel like vegging on the couch instead of running, I just think of how I won’t make my goal by thinking about it.
Sarah (Running to Slow Things Down) — February 1, 2010 @ 9:34 am
Most of the time, motivation comes through the fact that working out has become routine! I’m just used to going out first thing after breakfast.
But there are days when I need the extra “oomph.” Usually I’ll remind myself of all the health benefits and how good I feel once I’m moving. If I don’t feel like moving after 15 minutes or so, I give myself permission to stop. But usually, more times then not, I love it and keep on going anyways!
Happy FEBRUARY 1st!!
Susan (All Things In Moderation) — February 1, 2010 @ 9:34 am
I’m happy to see January go! It was a rough month for me. Getting my head back in the game after the excess of the holidays was much tougher than I thought it would be! I finally feel like I am getting my groove back!
Jocelyn — February 1, 2010 @ 9:36 am
My motivation comes from my family and friends
…. My dad has diabetes…and so that I don’t develop the same thing when I’m older, I’m trying to eat low sugar now (which, really is the best for me personally) it’s hard…but they always talk me through meal times to motivate me 
Erin (Travel, Eat, Repeat) — February 1, 2010 @ 9:41 am
I made my first baked oatmeal today!
My motivation: feeling good about myself. When I eat well and exercise, I feel incredible. When I don’t, I feel like crap.
kalli@fitandfortysomething — February 1, 2010 @ 9:41 am
Funny that you ask about motivation-my post on saturday was called, “who motivates you?”
I look to others that are fitter or more determined than me….
Sarah @ The Foodie Diaries — February 1, 2010 @ 9:47 am
Why does January always go by SO quickly? Im with on the switching things up for motivation. I would honestly NEVER work out if I did the same thing over and over again. PS-I know you mentioned you loved Physique 57. You should try to get a pass to the studio when you visit NYC! I live here and went as a guest once through a friend who did PR for them; they seemed really lenient about guest passes for new members, so you should look into it! You might meet Kell haha
Madeline @ Greens and Jeans — February 1, 2010 @ 9:48 am
Fitness wise I try to sign up for an event, either a run or a bike ride, so I have something concrete to train for!
Danielle (Coffee Run) — February 1, 2010 @ 9:50 am
Great motivation tips! I’m a very delf-driven person so I’m the ONLY one that can motivate myself
Haleigh — February 1, 2010 @ 9:55 am
Thanks for the motivation tips! Once I set my mind to do something, I usually accomplish it but cold weather can leave any one feeling lazy and unmotivated.
Freya @ foodfitnessandfreya.wordpress.com — February 1, 2010 @ 9:58 am
I agree with what other people said – just the idea of being fit, eating healthy etc is enough motivation! And races and my own mini goals too. Basically the tips you said are really useful and really true! Schedules, races, goals – 3 key things!
Have a great day
Rosie — February 1, 2010 @ 10:00 am
Count me amongst the posters who are both surprised to see how fast January went by yet at the same time, glad to see it pass. It seems as though I am just NOW gettng my ‘mojo’ back: working out strong and making healthy food choices. As for motivation, I am one of those who is self motivated. Yeah, like everyone, I get that extra push from the impending beach vacation or event where I’ll want to look my best, but by and large my motivation comes from knowing that I feel great and strong. I love it when I have a good workout, a good nights sleep and a nourish my body with wholesome foods.
alexe @ soyaetchocolat — February 1, 2010 @ 10:01 am
My motivation to go to the gym : I’ll feel great afterward and I’ll probably run into a “gym buddy” and have a nice chat. Also, seeing great results don’t hurt!
My motivation to eat healthy : I need energy to fuel my workouts!
Did somebody try that baked oatmeal with quick oats? What quantity did you use?
Tamara — February 1, 2010 @ 10:01 am
I’m motivated by the thought that if I /don’t/ keep active and eat my veggies, I’ll go back to the way I was: SICK. My digestive system has finally calmed down, and I’m not going to ruin that by feeding it brownies!
Shannon (The Daily Balance) — February 1, 2010 @ 10:09 am
The Mister and I try and keep eachother motivated — if he fails me, I turn to my mom! We always work out together
Sophie @ yumventures — February 1, 2010 @ 10:09 am
I like to set myself goals, such as my “Run 3 Miles Straight” goal I want to achieve by the end of February. I also like to mix it up with classes/yoga, and things like running intervals, so my brain is always working!
Jessica @ The Process of Healing — February 1, 2010 @ 10:11 am
Great post!!
And I keep myself motivated by giving myself rewards for accomplishing goals, setting mini goals, and trying new things. Especially trying new things… you have to make it exciting!
Heather (Heather's Dish) — February 1, 2010 @ 10:15 am
sometimes the motivation isn’t healthy – as in trying to ‘fit in’ to my surrounding friends and co-workers. but lately i’ve been noticing a shift in motivation because i just want to be MY healthiest me!
Jenna — February 1, 2010 @ 10:22 am
Great tips on motivation! Can’t wait to hear about your insane day
Ameena — February 1, 2010 @ 10:26 am
I am motivated by my skinny jeans…I can’t lie! And looking at other thin people. Isn’t that sad?
caronae — February 1, 2010 @ 10:33 am
Motivation..let’s see: I want to keep my heart/lungs/insides healthy, regardless of how I look on the outside. This strategy usually works well because I don’t feel pressured to look a certain way, and I remember that I am doing this for me!
Samantha — February 1, 2010 @ 10:34 am
Sometimes I am really lacking on motivation- but I know that I will feel so much better if I get a workout it. Progress takes time, and waiting for results is helping me work on my patience!!
Lauren @ Eater not a runner — February 1, 2010 @ 10:41 am
Definitely signing up for races helps, or having some kind of short term goal. Motivation is harder to come by in the winter though, that’s for sure!
Kathleen — February 1, 2010 @ 10:46 am
The thing that is keeping me motivated right now is blogging. I think it keeps me more accountable. I vowed to do it, so I do.
Nicole (dishin') — February 1, 2010 @ 10:46 am
I try to think of being in a bathing suit this summer and it motivates me. I’ve really stuck to my plan since Jan. 1 but haven’t seen any major changes which is a little hard to take. I think if I noticed a difference it would be a lot easier to stick to.
Rose — February 1, 2010 @ 10:48 am
I think visualization really helps me. Seeing where I could be in a few months, a year, a few years. Knowing that to get there I have to really give something my all.
Gwen — February 1, 2010 @ 10:50 am
One thing I do is keep a laminated before and after picture with me at all times. I’d lost 135 pounds and regained some back and am currently fighting it back off to goal by MY 30th (next year). I find carrying my before and after of my heaviest and my lowest is a great reminder of how far I’ve come and where I’ve gotten to. I love to pull it out and show people too!
Fitography — February 1, 2010 @ 10:51 am
Paying in full for a May marathon! Also, blogging and reading other people’s blogs is very motivating!
Jamie — February 1, 2010 @ 10:53 am
I try to set myself small goals and treat myself! (with massages, new workout apparel, and pedicures!) I love rewards for hard work
Food Makes Fun Fuel — February 1, 2010 @ 11:08 am
My motivation comes from thinking about the bright future ahead: You may have to wade through swamps but eventually you’ll walk in to a golden field.
Shannon — February 1, 2010 @ 11:08 am
hmm, well I can’t say things are going well… i don’t know why i can’t shake this negative outlook
better reevaluate and try writing some goals down, maybe posting them around my apt or making myself read reminders all the time?
Heather @ (The Single Dish) — February 1, 2010 @ 11:10 am
When I see great results from eating right and going to the gym-I stay motivated to keep on going! I like the way I feel and that helps me keep going back.
Heather @ Get Healthy With Heather — February 1, 2010 @ 11:14 am
Great strategies to follow! One way I motivate myself is to picture and remember how great I feel when I stick to eating clean and exercising regularly. I know my body pretty well and it can tell when I’ve been slacking. If I really can’t motivate myself to go for a run, I switch it out with a walk. As long as I get some form of exercise in, even just a brisk walk, it makes me feel great.
jennifer — February 1, 2010 @ 11:15 am
I have 3-4 friends that motivate me to stay focused! We all look to each other for support and motivation. We are all triathlon geeks, so we are in the base phase of working out, but we all love too much of not so great food. So we set goals and help each other stay accountable!
Miriam — February 1, 2010 @ 11:27 am
You need to keep focus on your goals to stay motivated, but I am not for short time goal (like loosing xx pounds in a month… sorry Tina). It doesn’t work for me, I would feel very discouraged and anxious if I couldn’t reach my short time goal and because I like myself, I wouldn’t do that to myself (!). So I’ve been having the same goal for years now, and I plan to keep it as my goal for ever : my goal is to improve my overall fitness and to eat better, it is a general goal and I like to keep it this way. My goal is in fact a lifestyle goal, cause it is never reachable, I will never attend a maximum degree of fitness and eating, I could always do better and I won’t stop to get better and better, this is my motivation. If I gained some pounds along the way I know that I will loose them, it is normal to “slip” sometimes (I am careful anyway not to let it slip too long!), just pick up where you were, everything will get back to normal very fast. I’ve seen a lot of people reaching their goal, then stop and gain back, slack down, eat badly again, and loose all of their results. This works for me, anyone else?
skinnyrunner — February 1, 2010 @ 11:32 am
cant wait to hear about your insanely fun day. great motivation tips too! i always am motivated by an upcoming race.
Hannah — February 1, 2010 @ 11:38 am
Do you think you’ll keep doing the baked oatmeal once you’ve finished all your packets? And can’t wait to hear of the day ahead!
Samantha Angela @ Bikini Birthday — February 1, 2010 @ 11:41 am
I’m motivated by competition.
At the gym I like to pick a treadmill beside someone who is running so I can try to keep up with them or run faster/longer than them.
When I do weights I compete with my previous workout… pushing myself to do more weight or a couple more reps.
Rachel @ Working Out Wellness — February 1, 2010 @ 11:49 am
I like all of your ideas for motivation! I don’t think I could get anything done if I didn’t set small goals, but even then I have a tendency to procrastinate. Like I’m doing right now :X
Cynthia (It All Changes) — February 1, 2010 @ 12:07 pm
Mini goals work great for me as does schedule. But also I like mini rewards like a bubble bath or a foot massage or cuddle time with a book. Little treats like that push me to reach my mini goals.
Melissa (MelissaLikesToEat) — February 1, 2010 @ 12:11 pm
I can’t believe February is already here! Thanks for the great tips! I also like to make small goals…makes your bigger goals more attainable.
Ali (food, fitness, fashion) — February 1, 2010 @ 12:13 pm
When I feel super unmotivated, I keep a journal for a few days. I write how I felt after a workout. When I don’t feel like working out, I read that and it reminds me how great I will feel after.
Beth @ DiningAndDishing — February 1, 2010 @ 12:13 pm
Focusing on how I feel keeps me motivated. When I eat right and hit the gym regularly I feel great. If I don’t I start feeling blah and I hate it!
Hillary [Nutrition Nut on the Run] — February 1, 2010 @ 12:23 pm
I use friends for motivation: We run together. If I am dreading a workout, I think that my friends will “beat me” by going on that hour run w/o me, for example. It’s a mini competition : )
Dotsie — February 1, 2010 @ 12:23 pm
Great post-love it. I checked out your detailed workouts from October 2008–so funny, our planners could be twins! I do the same exact thing as far as planning and tracking!
I always wonder what someone would think if they picked up my planner and took a peak! lol
I just revamped my goals/plan for the month of February! I definitely love the idea of mini goals/weekly goals.
Michelle — February 1, 2010 @ 12:28 pm
Lately my motivation to eat healthy has come from my dad who lost his battle against cancer on January 12th 2010. He took a nutritional approach to his cancer and it was a great success for the first three and a half years. Now I want to eat healthy and exercise in honor of my dad and his battle. I want to live my healthiest life so that I can live long enough to see my kids have kids, because it hurts so much to know my dad’s missing out on that.
I love reading your posts every day Tina, and I’m going to try your baked instant oatmeal tomorrow because I have an open can of pumpkin puree that I want to get rid of. Hopefully it’s as good as it looks on your blog!
Fallon — February 1, 2010 @ 12:38 pm
So far this month I lost the 3 pounds I gradually gained from Holiday and I feel great! I’ve always been training for my first 5k and I think that helped a lot. Exercise really isn’t my concern because I really enjoy it and make sure I have time for it everyday! It was more my diet I was concerned about and how I was being a bit more easy on food. Like taking several spoonfuls of almond butter from the jar, which I’ve cut back on and will have a max of 2 spoonfuls. I cut back on chocolate because it became a daily thing after meals and it should be a special treat to happen once or twice a week but not several times a day! These little things added up and now I’ve taken control so they don’t add up and I can be at my happy weight!
Michelle Eatingjourney — February 1, 2010 @ 12:40 pm
that I want to let every ounce of self-doubt blow out the back window as I power ahead. That I finally FINALLY prove to myself that I AM listening to my body, fueling it and kicking ass.
Ohh..and to be able to do 30 burpies and 30 plant arm rows w/ leg kicks.
But that will only come when the doubt leaves.
Lynn (The Actors Diet) — February 1, 2010 @ 12:50 pm
i have certain tv shows, podcasts and magazines that i’ll only listen to when i work out at home, go for a walk, or go to the gym. that way i’ll always be motivated to do SOME sort of physical activity because i wanna catch up on my entertainment…
Karina — February 1, 2010 @ 1:13 pm
feeling good keeps me going. am finally hitting the sweet spot where if i crave sweets after dinner, I go for an orange first instead of chocolate (not always though mind you!) i like how my clothes fit and my body looks: that definitely keeps me motivated too!
Katie @ Health for the Whole Self — February 1, 2010 @ 1:23 pm
I motivate myself in two main ways: 1) giving myself goals and challenges, such as the Lose the Dough challenge, and 2) asking myself this very important question: How does exercising and eating healthy make me FEEL? When I remind myself how much better I feel (physically and mentally) when I’m taking care of myself, it definitely motivates me to keep it up!
Gracie @ GirlMeetsHealth — February 1, 2010 @ 1:26 pm
My biggest motivation right now is a vacation coming up in a few weeks! I’m so excited to a) get in a bikini and b) eat delicious, tropical foods
so I want to be prepared for both of those. I feel like I’m also going to be motivated to exercise a least a little bit while I’m there too since I’ll be in a bathing suit everyday!
Kara — February 1, 2010 @ 1:32 pm
I think scheduling is really important, too. I have started going to the gym first thing in the mornings even though I thought it would be terrible. Turns out it’s awesome and I get my work out in no matter what!
Claire — February 1, 2010 @ 1:36 pm
Last night I was on the phone with my mom and she was telling me about this hotel restaurant my parents ate at for breakfast a few days ago. She said her breakfast reminded her of me because it was an Oatmeal SOUFFLE! She said it even had a maple syrup “creme brulee”-like top. Can you imagine?! I didn’t even know something like this existed. I just thought I would mention it because your baked oatmeal breakfasts are similar in style.
Katie — February 1, 2010 @ 1:36 pm
My motivation comes when I have events coming up where my body has to look good. It definitely keeps me focused! I give myself a goal and I usually stick to it because I know that I have to go through with it! I start eating a lot better and I found out by getting desserts out of my diet, it saves me a lot of calories and I can usually a few pounds. I also like adding a lot of veggies and fruits to keep me full throughout the day.
Kelly B. — February 1, 2010 @ 1:44 pm
My motivation comes from the mirror!!!
Sarah — February 1, 2010 @ 1:54 pm
Great advice, very motivational
I love the look of the baked oatmeal, does it only work with instant? I don’t know if I have any- I can’t decide if that’s a good thing or if its sad.
Lindsey @ Eat, Read, Run — February 1, 2010 @ 2:02 pm
I definitely motivate myself with goals – big and small: running a marathon, getting a PR in a race, having a few good runs during the week, trying one new food a week.
Miriam — February 1, 2010 @ 2:07 pm
@Miriam: Sorry Tina! I’ve totally miss your loose the dough point… I tough your objective was too loose weight, I understand that it is not. So we’re saying the same thing : it is about lifestyle, long term change, healthy living and feeling good in our own skin.
PippaPatchwork — February 1, 2010 @ 2:30 pm
Mmm, that oatmeal looks amazing!
Jenn (www.j3nn.net) — February 1, 2010 @ 2:30 pm
Baked oatmeal sounds so good! I motivate myself with goals and rewards. Always gotta keep your eye on the prize!
Jenn
Karen — February 1, 2010 @ 2:42 pm
I have lost ten pounds since Dec. 09th. I joined Weight Watchers and will be keeping the weight off with the thoughts of getting into my skinny jeans by the end of February.
I will be trying that oatmeal later this week~ must buy canned pumpkin. Yummy!
Krista — February 1, 2010 @ 3:09 pm
My motivation comes from how good I feel when I DO workout and eat well. I just know that I feel so much better when I am taking care of myself. Its always fun to switch up what I do, but I always come back to running- there’s just no better stress reliever for me!
Katie@ Two Lives, One Lifestyle — February 1, 2010 @ 3:22 pm
Sometimes I feel totally uninspired to exercise but I pretty much make myself go to the gym and say “do at least 15 minutes.” I can only think of a time or two where I didn’t want to stay and do more after that initial bit. The first 5 minutes can be tiresome, but after 10-15 minutes, I’m really in a groove. When an exercise funk hits, I like to try classes because I feel bad leaving in the middle so I stay and usually end up loving it. Good music and updating my iPod a lot is good motivation as well.
Niki@Niki's Neverending Adventure — February 1, 2010 @ 3:30 pm
Right now I’m motivated by the fact that I
getting married in a little over 4 months and I want to look my best! But usually I am motivated by signing up for road races, especially half marathons! Knowing that I paid a good chunk of money to register and that I always am looking for a new PR really motivates me! Great tips girl!
Leah — February 1, 2010 @ 3:38 pm
I motivate myself by trying something new if I feel like my current method isn’t working. Right now, instead of being so calorie obsessed, I’m just trying to eat better and exercise more. More omega-3s, antioxidants, less sodium, less (refined) sugar, more exercise, and coming up with a “ritual” to relax myself when I get stressed. I’m giving it a month and then I’ll see what worked and what didn’t!
Recent discoveries: I LOVE sardines (is that weird?), sugar snap peas, and tofu. I am also not a lean cuisine girl – I tried it, but I am much happier and healthier when I’m cooking meals in the kitchen. But I still like having them on hand when I’m craving pizza or don’t have time to cook.
Ellen — February 1, 2010 @ 3:43 pm
My motivation: I think about a “me” that I don’t want to be: lazy, unenergetic, tired, out of shape. That’s usually enough to get me to the gym or out for a run!
Sarah — February 1, 2010 @ 4:14 pm
I am definitely motivated by races and challenges of any sort. But mostly just knowing how good everything I am doing makes me feel is a big motivator!
Annie — February 1, 2010 @ 5:06 pm
What helped me to get in the habit of exercising was just to make it a priority and, if I can, to do it early in the day. I’ve come to enjoy it after several years of building up strength and endurance and learning about different exercises. I think I’m addicted to it now! It helps me so much with stress + anxiety.
Jill — February 1, 2010 @ 5:10 pm
After a great workout and I feel fantastic–I tell myself to remember this feeling. I put it in the vault.
After I have something junkie food to eat and I don’t feel that great after, I also tell myself to remember this feeling.
Being mindful of how I feel, all the time, has helped me to stay motivated. Let’s face it, we all fall off the train once in a while…don’t we?
Foy Update - Cook. Garden. Write. Repeat. — February 1, 2010 @ 8:04 pm
I’m very intersted in trying baked oatmeal. I’m not a big fan of oatmeal cooked on the stove it’s too slimy. But I can see the bake version being more up my alley.
Jenny — February 1, 2010 @ 8:27 pm
I just had to comment and say that your methods for motivation are almost the EXACT steps to “self-change” that we are learning about in my Intro to Clinical Psychology class at school! They are proven to be very effective, you are definitely on the right track!
Goldie — February 2, 2010 @ 4:56 am
I have to make one of these 3 min cookies – they look amazing.
Amanda — February 2, 2010 @ 10:26 am
I have decided like a few others on here to take 2010 month by month so I can remain focused and it is not overwhelming. I read your blog daily to keep me focused on eating well and working out. I weigh myself in weekly to make sure I stay in my healthy weight range.
Laura Jane — February 2, 2010 @ 10:37 am
I find it very important to motivate myself with the more immediate “results” like feeling good about myself when I make good choices, the post exercise “rush” feeling, that healthy feeling after eating a nutritious meal rather than just focusing on the long term reward of actually losing weight.
Roz — February 3, 2010 @ 7:37 pm
Hey was wondering what could be used istead of canned pumpkin for this baked oatmeal. It looks so good but we can’t get canned pumpkin in NZ
Any suggestions?
Tina — February 3, 2010 @ 7:39 pm
@Roz: What about mashed banana?