It is very easier to start an exercise or diet regime, but much harder to stick with it when it starts to become a challenge.
Over time people start making exceptions and excuses and it is important to make a distinction between the two.
An exception is when you have no other choice in the circumstances. eg. You get invited to Christmas Dinner at your parents' home and your mother insists you try the new recipe she made using brown sugar, milk chocolate, caramel, maple syrup and other very sugary things. Yes, in theory you could refuse. But it is your mother! You are obligated to try it due to the special circumstances.
An excuse is when you say "I won't exercise today because it is raining."
So let us stop and discuss some Techniques to Strengthen Self-Discipline
If you want it bad enough, there's no reason why you cannot achieve it! Sure, you may have to wake up early to exercise, or exercise after work when you are already tired. Maybe you even have to give up something for a while (like a favourite TV show you can always watch later) to get it done, but if it's important, you must harden up and face the fact that you won't reach your goal by wishing for it. You have to WORK for it.
This is a good time to practice visualization. Imagine crossing the finish line, buying clothes a couple of sizes smaller, going swimming without feeling embarrassed. Understand your goal and what you have to do to obtain the result. You can even make a before photo and imagine your after photo that you will take when you succeed.
#2. Remember how it feels when you succeed at things.
Think back to other achievements in your life. How did they make you feel? No matter how much you hate exercising, everybody agrees that the feeling afterward is worth the effort. Feeling good for the rest of the day, having more energy, and enjoying the accomplishment is something to remember when you are not feeling motivated. Thinking to yourself "this does feel good to know I am making progress and I'll feel great when it's over," will help to get you started and keep you going.
#3. Some effort is required.
When the going gets tough you need to be even tougher on yourself to make sure you do it.
If you are already working out, you should do a good job. Even if you don't feel 100% full of energy at least try to go a little farther than your mind wants to go. Obviously this does not apply to exercising over injuries or over training - but if you aren't injured then don't be afraid to push yourself further.
People can have trouble pushing themselves on their own, and it causes the workout to become sloppy, and not very effective. If you're already out there, and you're taking the time and energy, make it worth something!
Need help? Time to hire a personal trainer once per month, once per week, once every two weeks. Whatever you need to accomplish your goal. You could hire me if you live in Downtown / Uptown Toronto, but ideally you should hire a personal trainer you feel comfortable with and they work hard to keep you motivated and on track.
If you are looking for a personal trainer in Leaside (where I now live) let me know and I can help you out. I am here to help!
True, hiring a personal trainer is more expensive than self-disciplining yourself, but it also pushes you further and helps to keep you on track for working towards your goals.
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