Chalene Johnson's Blog, page 125

Stuck in a Rut? Get "Unstuck" and Motivated to Move Forward

Don't get Stuck in a Rut

It's not uncommon to hear people talk about feeling "stuck" or being in a rut.  In fact, you may have experienced these feelings yourself from time to time.  When you get into an unproductive routine or let healthy habits fall by the wayside, things can become monotonous, and you can lose a sense of motivation and self confidence.  Don't get stuck in a sea of sameness.  Keep pressing forward!  You have to change things up from time to time in order to keep your momentum and continue personal growth.

 

Do Something Scary

To build confidence and continue moving forward in life, do something that scares you.  The scarier, the better!  What one fear is holding you back – a fear that if overcome would enable you to accomplish so much more in life? Is it public speaking?  A fear of rejection?  Whatever it is, it's time to conquer it!

 

Trying something scary and living through it will prove to you that you're capable of more.  Getting over this fear will not only give you more confidence, but it will motivate you to take it to the next level; thus, giving you a sense of momentum helping you get "unstuck" and out of your rut.

 

Seek Knowledge

When you gain knowledge, you gain confidence.  Learning something new can also reignite a passion and bring excitement to your life.  Become an expert in whatever you're passionate about or whatever brings you joy.  Learn a new skill by enrolling in a class, reading a book, or just doing a Google search.  Knowledge brings confidence and growth.

 

Play Up

In the words of Oprah, "Surround yourself only with people that are going to lift you higher."  If you're hanging out with people that are Debbie Downers or people that dislike themselves and lack motivation, whether you realize it or not, you're taking on their negative belief systems. 

 

Find a group of friends that embody the amazing person you're becoming.  Hang out with people that raise the bar and challenge you to be the best version of yourself.  If the people around you are stuck and aren't going anywhere, you'll probably be stuck in a rut, too.

 

Change it up

Change things up and try something new!  Try a new hair style, or add a new accessory or piece of clothing to your wardrobe that's different from your usual style.  Rearrange your surroundings or hang something on your wall that inspires you.  Read a new book!  Little changes like this can make you feel fresh and get you moving again.

 

Find ways to build your confidence and motivate yourself to get unstuck and out of your rut.  Remember, change is growth, and growth is good!  Every day is an opportunity for growth – take advantage of it!

 

Have a Healthy Kitchen

Create a healthy kitchen: Ever notice how the brand name, sugary foods at the grocery store always seem to be staring you in the face…tempting you?  Food marketers pay millions of dollars to place certain foods at eye level to increase sales.  Today, we're going to take a lesson from grocery stores and rearrange your kitchen to entice you to make healthier choices.  Just as grocery stores play into our impulses by displaying brand names at eye level, we too can play into our own impulses by arranging our kitchen in a way that encourages healthy eating.

 

Redirecting Traffic

When looking for something to eat, out of habit, most people gravitate toward the pantry our cupboard instead of the refrigerator.  This is probably due to the fact that most people's pantries have surprises and "quick fixes," like carbs and crunchy stuff, while refrigerators often house food that requires preparation.  But think about it: most foods stored in the pantry are processed.  The fresh stuff is in the fridge.  So, let's create a healthy kitchen by redirecting traffic back to the refrigerator.

 

Make your pantry boring!  When arranging your shelves, continually stock up on the same items and put things where people know to look for them.  When my kids open the pantry, they won't expect to see a surprise stash of cookies and chips.  It's always the same stuff in the same place. 

 

Yes, it's boring, and I do it intentionally!  If there were sweet surprises in the pantry, my family would go there first.  Instead, I use this place to store emergency foods and redirect traffic to the refrigerator where there is fresher, healthier food.

 

Arranging a Healthy Kitchen Pantry

Even though we want to direct traffic to the refrigerator, we still need healthy options in the pantry for those times when we do eat from there.  So, arrange the shelves in a way that creates healthier temptations.

 

Here are some guidelines:

 

Healthier foods go at eye and chest level, while the less healthy options go in the higher, hard-to-reach, need-a-step-stool places. 
Repackage anything bought in bulk into individual serving sizes.  Nothing stays in its original container – this helps you avoid mindless eating.
Keep things organized and make the healthy stuff easy to grab.  Some healthy pantry staples: packets of raw nuts, protein cereal, and oatmeal, high-quality protein bars, dried fruit, Wasa crackers, protein powders, instant sugar-free cocoa, whole grain cereal, canned soups/beans, instant pre-cooked brown rice, bags of plan microwave popcorn.

 

Refrigerator Rules

When looking in the refrigerator for something to eat, we have the same tendencies as we do when checking in the pantry.  We automatically choose whatever "looks good" and takes the least amount of time to prepare.  So, think like a food marketer, and arrange your fridge in a way that makes healthy choices a no-brainer.

 

Avoid the "crisper" drawer.  You know, the drawer where you store the healthy stuff, like fresh produce?  Oftentimes, we put our produce in this drawer, and it ends up rotting before we even remember it's there.  Out of sight, out of mind.  Make sure you're showcasing healthy food.
As soon as you unload your groceries, wash and display fruit and veggies in clear plastic containers and bowls, and place them at eye level. 
Keep sources of lean protein readily available as well.  Boil eggs, peel them, and store them in a plastic bag, so you can easily dice up the egg whites.  Prepackaged tuna packets are a great, easy source of lean protein, too.
Replace regular staples with healthier options.  For instance, replace regular jam with sugar-free jam or blocks of cheese with individually packaged fat free string cheese.

 

 

Each of these suggestions is a small change that will take you one step closer to having a healthy kitchen, a healthier body, and a happier life!

 

What is a Push Goal?

When setting goals for the year, oftentimes, people can easily create a list of things they want to accomplish, but they struggle in figuring out where to start first.  If you randomly select one goal at a time to check off your list, it's likely that you'll lose motivation, and you won't reach all of your goals for the year.  However, there's a secret to making big things happen and checking everything off your list – it's called a PUSH Goal.

 

 

Don't Crush Your Mojo

In working with many ambitious individuals over the years, here's what I've found…  After making their list, most people can't decide where to start; so, they choose to tackle the easiest goal first. 

 

Unfortunately, the easiest goal typically has the least rewarding outcome.  Because the reward is small, many people lose their mojo and motivation to tackle the rest of their list.

 

But there's good news!  I noticed another pattern, too.  On each person's list, there emerged what I call a "Push Goal."  I realized that by focusing on their Push Goal first, people could keep their mojo and achieve ALL of the goals on their list.

 

What is a PUSH Goal?

A Push Goal is the one goal on your list that if achieved would make all (or most) of the others possible.  Let's say you made a list of 10 goals for the year (in fact, I recommend making a list of 10).  Looking at that list, what ONE goal would help you achieve all of the others?

 

Your Push Goal isn't necessarily the goal that's most important to you, but it IS the one that makes the others possible.  It's like a domino effect.  Achieving that one goal will help you "push through" the others.

 

So, take a look at your list.  Evaluate each of your goals one at a time.  Decide how many other goals that one goal would make possible if it were achieved.  This is your Push Goal, and this is where you need to focus your attention.  You'll be amazed by how quickly you knock the other goals off your list, when you focus on your Push Goal first.

 

For more information on setting goals and choosing a PUSH Goal, check out our free 30 Day Challenge or Chalene's book PUSH.

SMART Goals

Selecting SMART goals is the key to keeping momentum and staying motivated.  Today, we're accustomed to instant gratification.  When people set big goals, even though they know amazing results takes patience, many lose motivation when they can't measure their progress.  So while I'm not encouraging you to shy away from big, life-changing goals, I am encouraging you to choose SMART goals that will keep you motivated to follow through (especially when your goals are related to health and fitness).

 

What are SMART Goals?

SMART Goals generate energy, enthusiasm and results.  A SMART Goal is Small, Measurable, Achievable, Rewarding, and Time sensitive.

 

1.) Small

A SMART Goal is a goal than can be broken into smaller pieces.  Think "bite-sized."  Break your big goals for the year into smaller goals that can be accomplished in two to four weeks or less.  Choose something that will excite you, make you feel good about what you've accomplished, and motivate you to continue moving forward. 

 

2.) Measurable

Make sure each goal you set has measure.  Think of it this way: would an outsider be able to evaluate whether or not you achieved your goal (without having to take your word for it)?  Apply a numerical value to your goal.  For a fitness goal, this might mean exercising X times per week, or decreasing your body fat to X%.  When a goal has measure, you can feel a greater sense of achievement knowing you've accomplished it.

 

3.) Achievable

Be aware that there's a difference between goals that are "possible" and goals that are "achievable."  Sure, it might be "possible" for a person with bad knees and a disdain for running to win the Boston Marathon, but is it realistic?  When setting a goal, take into consideration what is required to achieve it.  Your goals should push you, but they should also be attainable, healthy, and aligned with your priorities.

 

4.) Rewarding

Identify any positive side effects, benefits, and rewards for reaching your goal – no matter how small they are!  Make a list of these benefits as a reminder of what you're working toward.  This way, each time you check a goal off your list, you'll feel a sense of confidence and momentum.

 

5.) Time sensitive

Set a date by which you will achieve each of your goals.  When we set a deadline, our goal becomes a priority, and we gain focus.  A goal without a definite deadline simply weakens our commitment.

 

Take a look at your list of goals and reconfigure them into SMART Goals.  You'll be surprised by the motivation and momentum you'll gain as you knock them off your list one by one!

Have a Rock-Solid Relationship

Over the past week, the majority of people in a relationship celebrated Valentine's Day and took the opportunity to show affection for their partner in one way or another.  That's great, but why wait until Valentine's Day to show appreciation and make a special effort to recognize your bond?  Why not work on strengthening your relationship every day? 

 

Relationship Check-In

Think about it: when was the last time you checked in with your significant other?  If you can't recall, then it's probably time for you to have a sit-down together.  Relationships need nurturing, so talking with your partner to see how things are going should be a normal practice in your relationship. 

 

Rather than thinking of this sit-down as a time for conflict and confrontation, think of it as a time for reflection and contemplation.  Show genuine concern for learning how you can do better and be more to and for another.

 

Grow Together

If you're reading this, you're one of those people that focuses on self improvement and seeks out ways to learn and grow.  Oftentimes, when one person in a relationship is working to make positive changes, if his or her partner isn't included on this journey, the couple can grow apart.  Instead, grow TOGETHER and continually do the work necessary to make your bond stronger.

 

Strong relationships don't happen by accident – they take work.  Actually, they take a lot more work than most people think.  Do little things each day to show appreciation for one another (rather than waiting until Valentine's Day rolls around each year), and you can form a rock-solid bond over time.

 

3 Simple Strategies for a Rock-Solid Relationship

 1 – Express Gratitude Every Day

Expressing your sincere gratitude for your partner every day could be one of the most impactful things you can do for your relationship.  We all want to feel needed. Be sure to express thanks for any small gesture your significant other makes in helping you out or making you feel special.

 

2 – Make Daily, Quick Connections

The key to improving communication in your relationship doesn't necessarily have to be having long talks about your feelings.  In fact, you can improve your communication without even talking about it by making a quick connection with your partner every day.

 

For instance, you could make a quick connection by:

Leaving a hand-written sticky note where you know your partner will see it
Sending a brief text message asking how their day is going
Leaving a voicemail letting them know you were thinking of them
Giving them a surprise hug

Quick connections show your partner that you're thinking of them, make them feel important, and strengthen your bond.

 

3 – Share the Same Path

If you're walking down separate paths, how can you expect to stay together?  The quality of your relationship is enhanced by the quantity of time you spend together, so take extra steps to do more things together.

 

Take part in one another's hobbies or find a hobby that you both enjoy.  The more time you spend together, and the more activities you share, the closer you will be.

 

For more on Relationship Makeovers and balancing your life, check out PUSH.

Traveling Light – Healthy Living On-The-Go

When our every day routine is disrupted – for instance when we go on a vacation or travel for work – healthy habits are often abandoned for a few days.  You might not have the option to pack a healthy lunch – instead, lunch may be a quick grab-and-go meal in the airport.  On top of this, not all hotels have gyms, or very nice ones at that.  But just because you're breaking your routine doesn't mean you need to break your healthy habits on the road.  You just have to be resourceful!

 

Here are some tricks for taking your healthy lifestyle on the road:

 

1.) Pack a Gym in your Suitcase

Did you ever think you could fit a mini gym in your suitcase?  Well, you can!  Home workout DVDs, tubing, and your iPod are your best bet when you have to travel.    All of these things are easy to transport and require a small amount of space for packing and for working out. 

 

Play your DVDs on your laptop, and you're good to go!  While this isn't meant to be a shameless plug for my own workouts, Beachbody has some great choices (cough, cough – Turbo Fire – cough – ChaLEAN Extreme)! : )
Tubing is super affordable, and while it might look harmless, it can create the same resistance as heavy free weights. 
Music is a universal motivator.  It boosts your spirit and gives you the energy to workout when you think you're "too tired."  Bring your iPod to motivate you to workout to a DVD in your hotel room or use it when you go for a run/walk.

 

2.) Arm yourself with Emergency Food

Always have emergency food on hand to save you from hitting up the drive through or splurging on greasy airport food.  Some great options are meal replacement shakes with protein (in powder form – just mix with water or skim milk), protein bars, raw almonds, and freeze-dried fruit.

 

Each of these is easy to transport, they're pretty much non-perishable, and they can save you from making bad decisions when you're starving and don't have many healthy options available.

 

3.) Be a Picky Restaurant Eater

For most people, traveling also means eating out at restaurants.  Believe it or not, you can find healthy options at just about any restaurant if you're picky when you order.  Some things to consider:

Steer clear of fried foods and foods that are covered in sauces or butter
Ask that food be prepared with a spray instead of butter
Get sauces and dressings on the side
Plan your order in advance.  You may find that you can order a meal and swap out a side for a healthier option.  Figure out what you want to order and how you want to order it in advance, so you don't feel pressured and rushed to quickly make a choice when the waiter/waitress comes to the table.
Be polite!  You'll be surprised at how accommodating restaurants will be when you make a special healthy request if you ask nicely.

Fat-Free Friends – Get Some!

When it comes to your friends and the people you choose to surround yourself with, Jim Rohn says it best: "You are the average of the five people you spend the most time with."  Think about it, who do YOU spend the most time with? 

In my book PUSH, I talk a lot about finding "fat-free friends" to help you create the life you want and deserve.  Now, hold on a sec – I'm not talking about finding a bunch of super models to hang out with or only being friends with super skinny people.  I'm talking about finding friends that are drama-free, healthy, supportive, and successful – people that PUSH you to be your best.

Chalene's BFF and Fat-Free Friend Monica

When you're working hard to reach your goals, develop healthy habits, and create a better life for yourself, you need positive, supportive people in your life… not people that bring you down, dead weight, or self esteem suckers. 

This might mean letting go of people in your life that you know deep down just aren't good for you.  Yes, it can be difficult, especially because change can be uncomfortable.  But remember, change is growth, and growth is good.  Good things can happen when you're willing to step outside of your comfort zone.

 

Fat-Free Friends Quiz

Think about the people you've chosen as your friends.  Can you answer "YES" to all of the following questions?

1.) Does your friend support your vision for a healthy, successful life?

2.) Does he or she lift you up and hold you accountable?

3.) Does he or she have a positive influence on who you are as a person?

4.) Does your friend have respect for herself, her relationships, health and fitness?

If you answered "No," or you see your friend in any of the characters in this humorous clip from "The Talk," you need to consider finding some new friends!

 

Letting Go

When you need to create space between toxic friends and start hanging out with people that challenge you to be better, it doesn't need to be a big deal.  You don't need to have a confrontation or sit down and declare that you are no longer friends with this person.  Simply start spending less time together.  Be busy when they ask you to hang out.  Eventually, your continued growth will cause you to grow apart.

 

Fat-Free Friend Characteristics

So what should you look for when finding your new Fat-Free Friends?  Here are some characteristics:

1.) Readers – They are eager to learn as much as they can and are always looking for opportunities to grow.

2.) Sharers – They share with you their experience and anything they have learned that can also help you.  They don't hide the secrets to life.

3.) Play Up – They hang out with other successful people that inspire them, lift them up, and challenge them to be better.

4.) Set You Straight – They truly want the best for you and will push you to be more even if that means calling you out when you're headed down the wrong path.

 

These people are already in your life – you just need to identify them!  If you're reading this article, you're already seeking ways to create positive changes in your life.  Surround yourself with people that will support you and push you to be your best.  For more on Fat-Free Friends and relationships that support your healthy, successful lifestyle, check out PUSH: 30 Days to Turbocharged Habits, a Bangin' Body, and the Life You Deserve.

How to Get Where You Want to Go

Throughout the day, it's easy to drift off into la-la land and get lost in a day dream.  So many people have big dreams of what they want to accomplish and a clear picture of the life they want to live…some day.  They waste a lot of time dreaming, when they could be turning their dreams into goals, creating an action plan, and making it happen.  Dreaming is easy – the hard part for most people is figuring out where to start.  So, let's do some Reverse Engineering and break this down to make those big dreams a reality!

Turn Dreams into Goals into Reality

 

Turn a Dream into a Goal – Set a Deadline

A dream becomes a goal once you set a deadline.  This gets the ball rolling!  When you set a deadline, you're making a decision to work at something. 

Do your research and take your life circumstances into consideration to set a realistic deadline.  In my book Push, and in many of my goal setting exercises like the 30 Day Challenge, I tell people to set goals they want to accomplish in the next year.

 

Do a Brain Dump

After setting a deadline, do a brain dump session.  Write down every single thing that needs to be done to accomplish your goal.  Get detailed here.  Your list should include even the smallest tasks that must be completed.

Then, break down larger tasks into even smaller ones.  Think bite-sized to-do's – it should take no more than a day to accomplish each item on your list, if that.

 

Categorize and Organize Tasks

Now that you have a laundry list of tasks, don't get overwhelmed!  Organizing your tasks into the following categories will make the order in which you need to tackle each item clear.

1.) Research – What tasks require research?  Do your research first.  Here's the cool part: anything you want to do, it's very likely that someone else has not only done it, but is willing to inform you how.  Don't hesitate to learn all you can from those who came before you.  You have access to the information, so do your research.

Learn from experts.  Ask, "What is it going to take?"  Doing the research is necessary to make informed choices and to know how to move forward.  When you do this, you're creating a recipe for success. 

 2.) First – After your research is complete, what tasks must be completed first to set you into motion?  It's that simple!  This is where you start after you've researched everything you need to know to get started.

3.) During – This category includes tasks that you can tackle along the way.  You will address them when the time is right, and you have completed your research and first action steps.

4.) Later – These are tasks that don't need to be completed within the first 30 days of working toward your goal.  This includes anything that can wait and anything that doesn't make sense to do right now.

Organizing your bite-sized to-do's into these 4 categories will make your list less overwhelming and make it clear where your focus should be.

 

Start Doing!

You've created a plan, now it's time to get to moving!  Tackle three tasks per day.  Each day, put three new tasks on your to-do list, and check them off!

You'll be surprised how quickly you run out of to-do's!  In fact, many people often set goals for the year, and before they know it, they've accomplished their Push Goal in 6 months or less!

When you have a big goal, it's easy to get over whelmed or even stalled with indecision or anxiety.  Don't let this stop you!  By learning all you can and creating a plan based on the experiences of those who have already achieved success, you are designing a foundation for your own success in making your dreams a reality.

Try a New Workout

Why Not Try a New Workout?

I can't stress enough how important health and fitness is to your overall quality of life.  Exercise not only gives us energy and enables us to do the physical activities we enjoy, but it also makes us more productive in tasks that require mental focus.  That's why it's so important to make exercise part of your daily routine, and when you find a workout you enjoy, you're much more likely to do it.  This is where your soul mate workout comes in.

However, whether you've already found your soul mate workout, or you're just starting out, keep in mind it's always a good idea to try something new to avoid a plateau in your fitness level.  Switch it up! Challenge yourself!  A new workout will confuse your muscles and engage your mind. And hey, you might even have a little fun trying something different!

 

Starting a New Workout

When starting a new workout, don't be afraid to ask for a little advice.  Some good things to investigate and ask in advance include:

What to wear
What to expect
How best to prepare
Cost
Equipment needed

An avid rollerblader could tell you that short socks will result in a blister.  A person that regularly attends spinning classes could tell you that special bike shorts or a folded up towel on your seat is a must when starting out.  The tips you get before you begin can make all the difference between a bruised butt and a great workout!

 

Avoid Plateaus

Your body is a machine!  It quickly adjusts intuitively to meet whatever demands are placed on it.  Therefore, over time, the same type of exercise will no longer produce the same results.  This isn't to say that you need to divorce your soul mate workout.  Just consider changing things up by trying a new workout, or taking your soul mate workout to the next level.  How can you enhance it, or push a little harder than normal?  Can you add weighted gloves or intervals?

Working to avoid plateaus will not only spice things up and make working out more fun, but it will also help you continually make exercise part of your everyday routine.  When it's fun and you're seeing results, you're more likely to do it.  You'll feel good, look good, and make good on your goals!

10 Accountability Tools

Right about now, the New Years appeal is starting to wear off.  It's almost the end of January, and for many people New Years Resolutions are becoming long forgotten.  But, this isn't you! You've set your goals and have a plan for 2012.  You're sticking to it!  Having an accountability system will help!

 

Everyone has slip ups now and then.  The key is consistently getting back on track.  Use these accountability tools to keep momentum (or pick yourself back up when a slip happens) and see your goals for 2012 come to fruition:

 
10 Accountability Tools:
1.) Find a Workout Buddy

People that take on a fitness goal with a friend or family member have nearly double the success rate.  Try it for a short period of time and see how it goes!  Ask your workout buddy to commit for a certain period of time – 3 months, 6 months, etc.  That way, if it doesn't work out, you can find another buddy!

 

Having a person to workout with keeps you going on those days when you're just "too tired" or "too busy" to exercise.  When someone is counting on you to show up at a workout, it's much harder to bail. 

 

Remember, this relationship goes both ways!  Don't let one another off the hook!

 

2.) Keep a Food Journal

Yes, I know this isn't much fun, but it's just like balancing your checkbook – it's completely necessary.  You need to know how many calories you've consumed, so you know how many you have left.

 

Consuming just 100 calories more than you need each day can result in a 10 pound weight gain in just one year!  See what I mean?  You've got to keep track – and it's easier than you think!

 

Use your smart phone for accountability!  Some of my favorite iPhone apps are Lose It! and Calorie Tracker.

 

3.) Make a Public Proclamation

When you announce your goals, you're much more likely to stick to them.  Post your goals on Facebook or Twitter, tell your family and friends, announce it to the world!  The more people that know what you want to accomplish the better – you're simply creating more layers of accountability.

 

4.) Draw Up an Accountability Contract

Create a contract with your accountability partner for further motivation.  For example, "I agree to pay my partner X dollars for each pound I gain."  When there's a concrete consequence for your actions, you're more likely to stick to your agreement.

 

5.) Join an Online Support Group

If you're having difficulty finding a good accountability partner, go online!   There are plenty of people out there working towards similar goals that are in need of support and are willing to offer theirs in return.  Do a Google search for support groups related to your goal or an area you want to improve in.  You'll be surprised at what you find!

 

6.) Join a Group Fitness Class

 Working out with a group of people can give you so much more motivation.  Participants feed off of each other's energy and often work harder as a result of the instructor and the people working out around them.  In addition, as you become friends with the people in the class, they'll expect you to show up, and you won't want to let them down by skipping class because you're "too tired."

 

7.) Post Your Progress

Again, you can find so much support online!  Post comments or pictures documenting your progress and ask your online friends on Facebook and Twitter to support you in reaching your goals.

 

8.) Look Into Online Coaching

A coach is another way to keep yourself accountable in whatever area you're working to improve.  You can find coaches for many different specialties.  Online coaches often offer services via Skype, email, or online portals, too, which makes online coaching incredibly convenient.  Just one more person to hold you to it!

 

9.) Find a Therapist

I'm a huge advocate for therapy.  Many people have the misconception that therapy is only for people struggling to work through major problems, but this is far from the truth! 

 

Going to a therapist is like having a mental check up.  It always helps to have an unbiased sounding board, and a therapist will keep you in check and help you stay on track to reaching your goals.

 

10.) Spirituality and Religion

Having some type of spiritual connection can offer amazing support as well.  Spirituality can give us a sense of hope and purpose in life.  It can also help us find inner strength and teach us to be more resilient.  Whether it's a church group of a smaller group that somehow aligns with your goals, a faith-based group is another great support and accountability system.