Don’t try to do everything at once. Set small attainable goals along with your ultimate goal.
Example: I set daily, weekly, monthly, yearly and life goals. If you are just starting, take the first few weeks and focus on improving your diet. Then work on getting to the gym. Before you know it, you’ll make eating clean and getting to the gym habits you don’t want to break.
When setting your goal, be specific and write them down. You must have a roadmap every day or you WILL get lost. Write down your ideal diet, how much time you want to spend at the gym and what you will do in that time.
Here is a sample daily goal sheet:
Meal 1: 300 calories including 20 grams complex carb, veggie, and 4 oz lean protein, small portion of fat.
Meal 2: 250 calories including 10 grams complex carb, veggie, and 4 oz lean protein
Meal 3: 250 calories including 20 grams complex carb, veggie, and 4 oz lean protein, small portion of fat.
Meal 4: 200 calories, 10 grams complex carb, veggie, 4 oz lean protein
Meal 5: 200 calories including veggie, 4 oz lean protein
Cardio: 30 minutes on the treadmill, keeping heart rate 130-150 BPM
Weight training: 3 exercises each for chest/shoulders/triceps. Perform 4 sets of 15 reps per exercise.
Surround yourself with positive people who are going to encourage you to stick to your goals and dreams. Cleaning house of negativity in your life is a MUST! This includes negative thoughts, pessimistic people and things you do that make you unhappy. Not every day can be happy and joyous but there are things we can change to make it more positive and encouraging. Try starting your day off with a motivational quote and refer to it throughout the day.
Realize you are worth your own time, especially if you are using that time to improve your health. So many people feel guilty stepping away from their families to go to the gym or to prepare themselves for the next day. Think of it as improving yourself to be better for others.
Know that you can do anything you put your mind to. I like to use a visualization technique when trying to achieve a goal. I imagine myself achieving and living the dream. For example: When I go onstage, I imagine that I have already won the metal and I am showing it off. You got this! Take the first steps and before you know it, you will be running to the top!!