I get a lot of questions about how to eat the right food or how to workout the most efficient way in order to lose weight with PCOS.
That’s typically what we cover during these weekly “Cyster Talks”.
But there was one question I got asked from your fellow cysters that topped the charts this past week:
HOW DO YOU KEEP THE MOMENTUM GOING (+ ACTUALLY STICK WITH A HEALTHY CYSTER PLAN)?
With the holidays fast approaching, I thought this was the PERFECT time to address the big momentum question by giving you my favorite tips.
For last week’s homework, you should have completed your vision board with lots of pictures of how you want your life to look when you beat this PCOS along with 10 present tense goals of what you achieved during this next year.
Pinterest’s secret boards are my favorite way to put all of this together.
If you haven’t completed all of this and/or need some more help getting all your goals organized, here’s the link to last week’s article:
Setting goals up and having a vision are fine and dandy. However, they aren’t going to get you anywhere if you can’t stick with any plan longer than a few weeks.
That’s where today’s “Cyster Talk” comes into play.
Here’s the deal…
Back when I started this “Beat PCOS” journey, I learned I needed to adjust what I ate and get my booty moving more if I wanted to beat this thing.
I figured out what I needed to do and I went to town.
- My kitchen was full of “health” food.
- I had the gym membership.
- I even had my gym time of choice figured down to the minute of when my favorite pieces of workout equipment were most likely open for me to use.
After a few weeks, I was feeling pretty good. I could totally do this.
Then life happened.
I got sick.
Nothing serious, but I had to skip my gym time.
Then I didn’t feel like eating much beyond my comfort foods of choice (which happen to have lots of bad carbs).
And…I found myself back to square one.
But you know what I did differently this time compared to all those other times I failed at diets or workout programs?
When I was feeling better, I got right back to it and started again.
And this time I built a bulletproof plan around my healthier habits. I was going to make this work and make it a lifestyle.
It wasn’t always easy, but I never gave up…even when I felt I was taking one step forward and two steps back.
I kept my head down and just did the work.
And you know what?
It paid off.
One day I looked up and I had reached my goals.
Which brings me to the “Cyster Talk” today…
What did I do to stay consistent and keep my momentum going?
I chalk it up to just one small thing:
What was this list?
Well, I was feeling completely overwhelmed by how big my goals were, that I never felt like I was getting anywhere.
I easily got distracted with every “new and exciting” diet or exercise gadget popped up on my radar.
I wanted results and found myself falling for new ideas all the time.
But that’s the beauty of the list.
This list enabled me to block everything else out and focus on what I had to do that single day to get me one step closer to my goals.
My list consisted of 5 things.
I wrote down 5 small things I was going to do every day that would ultimately add up to my big goal.
Every day I would review this list and I knew if I could be consistent with these small things, I would eventually wake up one day and have reached my goals.
So, assignment today: I want you to pick your 5 things.
If you need help coming up with your 5 small things, here are some your fellow cysters I personally coach have chosen:
- Write down a weekly plan EVERY week + review the plan EVERY day. At the same time and in the same place (I keep mine on my smart phone’s note taking app), create your plan for what you need to get done during the week. By making it a habit to sit down and hash this plan out along with your frog eating to-do lists, you will be amazed at how fast you can reach your goals.
- Try something new each week. You don’t know if an awesome new recipe or workout is just around the corner. For years I resisted joining a class at the gym. I was so afraid I would look funny trying to keep up. One day a friend challenged me…how can you back down to a double dog dare? You know what I found out? I absolutely loved the Turbokick and Piyo classes. I found my soul-mate workouts. What are you missing out on? Is there something you can try that you might just find you LOVE?
- Pick ONE thing each day to build a successful environment. Get everything you need around you to help you be successful. Do you need new running shoes, workout clothes, kitchen blender, or a new water bottle? What can you change about your environment that will set you up for success? What can you change that will make it easier for you to carry through with your weekly plan? When it is easy to be healthy, you are more likely to actually DO IT!
- Use an activity tracker every day. Before I got my activity tracker, I thought I was very active. Apparently being considered very active, you need about 12,000 steps per day. Shocker when I was barely hitting 7,000. This has caused me to move more during the day. I am hooked on my FitBit. There is nothing more motivating than competing with your friends about how many steps you can get in a day or week. I have challenges going all the time with my friends and clients. Do you have a FitBit + want to join me? Contact me here I’ll compete with you!
- Create a motivating playlist. Music has been shown to be directly tied to your mood. If you want to motivate yourself to get moving or actually complete that workout, make it more fun. Pump yourself up. Create a playlist for your workouts. Much better!
- Join a group fitness class. When I joined a group fitness class, I felt like I was required to go. I signed up for it. I was locked into it. Backing out was just going to waste my money. I made the commitment.
- Take a challenge. Pinterest is full of different challenges you can take. Do you want to commit to a 7 day or 30 day challenge? Do you want to do a food challenge? What type of fitness challenge would be fun? The possibilities are endless. One way to get started is to type in “fitness challenge” and see what comes up. Can you complete a challenge? Each month I put together a 5 minute workout challenge calendar that is free here on the blog. Grab my PCOS Exercise Cheat Sheet for FREE by clicking here and I’ll send you a new challenge calendar each month.
- Follow a workout program. Stop trying to just wing it, especially at the gym. I see too many ladies just come into the gym, hop on the treadmill or elliptical for awhile and then complete their workout with a few random weight machines. If you want to start seeing results, you have got to understand what you need to do! Go in with a plan. Find a workout program that sounds like it will get you to your goals. Hire a personal trainer to help you figure out what you need to to. Just don’t wing it. Please. Thank you. If you still aren’t sure about what type of exercise you need with PCOS, grab my exercise cheat sheet here (I’ll send you a huge discount for my complete PCOS Exercise Program: Fit Cyster).
- Set out the equipment the night before. When you do decide on a workout program, make sure you have all the equipment easily accessible before you start. Do not let this be an excuse to not get started. This will be a huge momentum killer.
- Try the 5 minute workout rule daily. Don’t feel like working out? No one ever feels like working out 100% of the time. That’s why I love this 5 minute workout rule. Get yourself dressed and ready to workout. Start your workout. Actually put in the effort. Once you reach 5 minutes, if you still don’t feel like it then quit. Don’t beat yourself up about it. Go about it longer next time. I have only once ever quit after that 5 minutes. Once I get started + those endorphins start pumping, I am hooked.
- Keep a food journal daily. Writing down what you eat gives you a HUGE advantage over those who are just following diet advice. You can know exactly how you are doing + keep track of any gains/losses. There is no hiding that bite of brownie I had because it MUST go in the food journal. Researches have found that even dieticians (whose job is creating food plans) can underestimate the amount of calories they are eating by as much as 200 calories per day. Whoa! That can add up to over 20 pounds gained in a year. When you record, you can better account for what you are eating.
- Keep track of your workouts daily. The FitBit app is a great choice I am a little biased. When you are able to track both diet and exercise, you can better see the whole picture of how you are doing. Many apps out there even help you track your weight loss progress. With thousands out there, I just recommend you find an app that appeals to your goals.
- Tell yourself slip ups happen. Just because you blew that diet yesterday and were unable to workout the day before, does not mean you have failed. Slip ups happen. What separates those who are successful from those who fall back into old patters is what they do afterwards. Don’t let slip ups derail your plan. Just get right back on the wagon today. It is NEVER all or nothing. Make better choices today than you did yesterday.
- Some simple ideas: drink a gallon of water, write down my goals daily, 3 healthy meals each day, exercise daily, 5 minutes of de-stressing activities each day, etc.
- Do you have any ideas to add?
Don’t forget to look over those 10 present tense goals you created last week. These 5 things should be based on small actions that will help you reach at least one of those 10 goals.
In other words, these 5 things are smaller actions that lead up to those 10 goals you wrote out.
My advice to you today is to stop looking at the big picture.
You don’t need to plaster your ultimate goal of losing 80 pounds on your bathroom mirror to stare at it every day in order to reach your goals.
That’s just plain overwhelming.
Plus weight loss is never in a straight line. There are TONS of ups and downs. Having your HUGE goal plastered in front of your face every day will just cause you to feel down about yourself.
Instead, focus on your small daily actions that will actually get you there.
Focus on your LIST.
You should be thinking:
And In the ZONE
Don’t beat yourself up over these 5 things. Just look at them and see which ones you can check off your list for that day.
Then move on to your next day.
Each day start fresh. Stop worrying about reaching some huge milestone of losing the weight. You’ll get there.
You’ve got this! Let’s do this together!
Your fellow Cyster,