Change the way you look at things next time you lose your motivation
We all have the best of intentions when it comes to working out and sticking to a regular fitness and health routine but sometimes life just gets in the way.
Most people can find it a struggle to fit training in around long hours spent at work and extra family commitments.
This is understandable and as a result there may be the odd occasion to miss a session at the gym or with your trainer.
But when you find yourself latching on to any old excuse to avoid a workout - maybe you overslept, had a big weekend or there was a movie marathon on TV - then we know your motivation is at an all-time low.
You may even have hit a wall and it's time to pull out a few trainer tricks to get you going again.
Find yourself a positive affirmation - I use the mantra "strong body, strong mind, strong sprit" and "live life".
Whenever I feel myself needing a little inspiration, I reaffirm my mantra and it reminds me why I love to keep fit and healthy.
Here a few affirmations you might find get you up and out the door for exercise.
> You are stronger than you know
> If it's not challenging you, then it's not changing you.
> You are resilient
> Don't talk about it, be about it.
Change your perspective: Start thinking about what you can do rather than what you can't do.
If you really want to make change in your life don't let the excuses derail you.
so many times I hear people say, "I'll start tomorrow" but in reality tomorrow can often become a week, a month or a year, or for some it can never come.
Keep setting goals: Set yourself some realistic goals that include clear milestones and as you progress towards your goal, you'll find a ripple effect will occur and things will start to fall into place in your work, home life and health.
Schedule a regular workout time: Look at your work and social calendar over the next month and pencil in day's and times you'll make your exercise a priority, that way you have made your commitment ahead and are more likely to follow through.
Just like our nutrition pre-planning, organisation always sets you up- for success.
Think fun and variety: if you are starting to feel bored and unmotivated with your exercise routine, change things up.
Variety is considered to be the spice of life so I regularly try new exercises, change workouts, run different routes to keep me excited and interested in my fitness.
Write down a list of fun activities you have always wanted to try and when you get bored refer to the list and step outside your box and try a new challenge.
Dress the part: Go out and buy yourself a new workout outfit or new runners.
When you look the part and feel the part you are more inclined to feel motivated to exercise.
Put some new tunes on your phone to work out to: Music can improve and lift you energy level.
Reach out to others for support: Grow your support network, find people who have similar goals to when you are in a slump you can call on them to get you going again.
Fake it till you can make it: This I love. Even when I'm not feeling like doing my workout I still turn up and through the motions.
it may not be the best workout but I still achieved it and I've stayed in my routine.
Remember to be grateful: One of the things I appreciate most is I am able to train.
There are people out there who don't have their health and the resources and opportunity to exercise.
Remember your motivation is the key to making change and creating a healthier, happier you, so let's start the motivation and repeat after me - "I can do this" - and never give up.
Though no one can go back and make a brand-new start, anyone can start from now and make a brand new ending. Carl Bard
If you fell like you need to reinvent yourself in order to achieve your potential, rather than exhaust yourself by making a list of a million changes, get back to basics.
The key to achieving any goal, big or small is to start with small achievable changes. Decide what yours will be and start the journey to your best life today (Love your life - Domonique Bertolucci)
The last few years my life has been about nothing but change, learning, accepting and creating change cannot not be overnight, I have learnt this the hard way myself, and I have seen this with so many of my clients over the years. it is a gradual process that takes persistence, patience and commitment.
If you do take it slowing and in manageable steps - you will find yourself achieving your goals, but also you will find yourself living the life you desire.
The picture below is me living and loving my life recently on a trip Fiji with my daughter to celebrate turning 50. The last few years have been difficult years with having to begin my life all over again after my husband and daughter dying in an accident almost five years ago. It has taken time, but finally I finally I accept that my past can no longer be and that I am Shelley Myatt mother of three beautiful children, friend to many and fitness trainer to the most beautiful clients. This is my life but it took time to happen.
Fine-tune weight loss with resistance training
This year has been your year to make changes-at the start of the year you decided you were ready to follow through with those new year resolutions to create a new and fabulous you.
It's been a long, hard road at times and temptations have presented themselves, with surprise parties, birthdays, work functions and life events.
But throughout you have remained strong and focussed and even when you had a slip and let your hair down you jumped right back on the wagon the next day as you know that permanent health and body changes do not come easily-if you want the results you have to be prepared to put in the hard yards.
This means no quick fix fad diets but healthy whole foods with sensible portion sizes and regular, sustainable exercise and, most of all, consistency.
You've noticed recently all your hard work is starting to pay off and you are seeing the results on the scales and in your clothes and others are starting to notice as well.
This has had a positive impact on your self-esteem but the real reward is you are also feeling more energetic and ready to tackle life and all it has to offer.
This is all very exciting and you are now determined to keep going, , to achieve your final results and new year goals - to develop shape and definition and be ready for the summer season and holidays.
As a trainer, this is where I always encourage the use of increased resistance and weight training, to start to fine-tune a clients results.
Have you ever heard the expression "train like a man to look like a woman"?
Well, this expression does work: I have seen many woman make major changes in their bodies by training with weights.
Sometimes in the studio I hear woman say they don't want to get over sized muscles and therefore they only stick to cardio fitness and high energy aerobic types of fitness training.
This is a fallacy - woman are not capable of producing enough testosterone to develop masculine muscles.
I've been training for a number of years with weights and believe me, I look feminine and toned.
Resistance training can incorporate a combination of different weights and training techniques ranging from body weight, resistance bands and free weights such as kettlebells, dumbbells, barbells or pin weights.
Training styles can incorporate functional movement patterns such as squats and lunges to isolation exercises such as bicep curls and tricep dips, depending on your goals and commitments.
This assistance of a trainer can be helpful to a novice who wants to take the next step in their fitness journey and is feeling overwhelmed about using weights.
From a health perspective, weights training for women can also assist with maintaining and improving bone density.
This is especially important for women who may be susceptible to osteoporosis.
There are also many other benefits to using weights as it improves your metabolism, circulation, and heart health, posture, and helps to reduce the risk of diabetes.
There is nothing more rewarding in life than achieving your goals and seeing the end results and in the health and fitness industry I always love it when I see the end results of my clients blood, sweat and tears.
Persistence plus hard work equals results.
Shelley Myatt is the owner and operator of Shelley Myatt Fitness and Well-Being, Columnist, Life Coach & Motivational Speaker based in Toowoomba, Qld.