Within or Without Motivation

 

Almost exactly four years ago, I was laid off from my job as a graphic designer, and fell into my lowest of lows of my young professional adulthood. I felt so little self-worth, and like all hope was lost… until something clicked inside me, and I just got annoyed enough with my pathetic attitude and choices that I decided to change. That little light bulb was the initial push I needed to really change my lifestyle and begin prioritizing my health. Somehow, things started to finally make sense – that I had control over my pant size and my attitude equally – that I could and would change if I wanted to.

That fresh beginning from a depressing end came from a deep internal motivation to do something better with my life. A deep, inner drive to be happier, live healthier, be more, act on my values and beliefs. It’s what got me started, and what keeps me going to maintain a healthy lifestyle, and not completely fall back into “pre-weight-loss” habits for good.

However… there are plenty of periods when that internal drive fails me. It’s just not enough! Yes, I want to “be healthy”… I want to be happy…. But in moments of weakness and frustration, “be healthy” just isn’t inspiring enough. “Be happy”…? Well, one dozen chocolate chip cookies can fill that need right now!

There are times when internal motivation is just too immeasurable. It’s not immediate, it doesn’t give me the here-and-now jolt that I need to stick to my resolutions.

 And you know what? That is totally okay.

Recognizing that internal motivation may not always be enough force to get you moving does not mean it doesn’t exist. I think to some degree, internal motivation is present in all of us. Who among us doesn’t long to be healthy and happy? I’d venture to guess everyone longs for those things – and those are internal desires.

 But internal motivation can be silent some days. Sometimes for long periods of time. And when we lack the strength to rise up from a deep will, it’s time to turn externally.

I think a part of me – and perhaps some of you – has thought that “external motivation” like rewards, or a specific date/event, or physical feat or accomplishment is somehow inferior to that pure internal driving will. But I’m here to say that depending on where you are in your journey and life, both internal and external drive are needed and equally valuable!

 After that initial spark in my journey to a healthier body and mind, the internal inspiration quickly waned. I found that working out was HARD… it wasn’t immediately rewarding, and I hurt and wanted to quit. Counting my calories… that sucked too! It took so much willpower and self-control, I wanted to give that up! So what kept me going through that?

 External rewards. Measurable progress. Specific dates, events, dresses, and physical challenges.

 I set up rewards for pounds lost, for weeks of consistent exercise, for meeting my calorie goals. I scheduled races to train for, bought a dress in a size too small and hung it on my door. I planned a vacation for 8 months down the line, and set my mind on wearing a two-piece swimsuit with confidence. I committed to these external forces to help push me through to my ultimate goal of getting healthy and being happier.

So often in our journeys we ebb and flow through motivation. I know that once I reached my initial goals, and passed those external motivations, I eased back into an internal source of motivation to keep going. I couldn’t stay focused on pounds or rewards, or I would have withered away, and depleted my bank account buying goodies for myself! It was a new identity as a healthy and fit person that kept me going forward with these new habits.

Yet here I am today, three and half years since meeting my first goals, and I’m back to external motivation. The past few months have been awfully crazy, and had me focusing in other areas of my life more than on my own physical and mental health. As life has it, this happens and is totally normal. What’s also normal, though not desirable, is gaining a few pounds every now and again.

Well, I gained a few pounds this winter. Approximately 6 pounds, to be honest. (It’s hibernation weight, right? Blasted cold outside, getting antsy inside.)

I recognize this reality as my needed kick-in-the-rear to get back into prioritizing my health. I’ve not been ridiculously off track, and I still eat a vegan diet (mostly whole foods, but some occasional convenience foods and too much sugar…). But that doesn’t mean I don’t have room for improvement.

It’s back to the wellness center for me. Back to early morning workouts, and juicing. I’ve been food journaling and keeping honest with myself about what I’m putting into my mouth. I have also set a few specific external rewards and motivations for the coming months.

My biggest external motivation is the Mrs. International Pageant, taking place at the end of July. Though the pageant does not include a swimsuit contest (thank goodness), it does have a fitness wear segment. The fitness attire is two-piece, with a sports bra top, and spandex shorts. This thought alone is terrifying enough to get me motivated to work out more consistently, and pause before shoveling in loads of cookies and chocolate. I also purchased my evening gown for the event, and admittedly – it’s a little snug in my hips. I would like to feel radiantly confident in how I look and feel on stage by then, so that thought (along with the sight of my beautiful gown hanging in my office) is keeping me excited about challenging myself again.

The internal motivation to live and stay healthy and happy is still present, though hasn’t been enough lately to keep me reassessing my behaviors. It’s time to turn outward – and keep moving forward.

Whether it is from within or from without, motivation is a beautiful tool to keep you pressing onward. I challenge you today to determine what is the best way to get you moving whatever direction you need, and to not discriminate if that motivation looks like a new pair of shoes in two months, or perhaps a beautiful dress. 

And as always – it comes down to choice. You direct your future success or failures by what you do today. If you’re lacking motivation of any kind, feel free to read this old blog of mine about just that.

Sometimes, it comes down to no motivation at all. Just a choice – right now.

What to do when your partner or family eat differently

 

Over three years ago, I started transitioning to a healthier diet and lifestyle. This was my choice–  it wasn’t a decision made in tandem with Paul. I told him things were changing, and I was going to start cooking healthier meals, and then I did. Thankfully, Paul was quite supportive and went along with the flow as I flopped through some pretty mediocre meals to start. But gradually, as my confidence grew in the kitchen, my cooking improved, and Paul had very few complaints. Occasionally, he would buy some junk food I didn’t want in the house, or make brownies when I did NOT want them around, but overall he was really supportive.

Things were a little trickier when I made the shift to a vegetarian diet. We had some pretty heart-to-heart conversations about what it would mean in our home, and though it was hard initially, things got easier with time and practice. Again, it was a transition time with food, trying lots of new types of meals and omitting the old basics. Now, having transitioned yet again to a vegan diet, Paul has been on board with the changes. Although he does not consider himself vegan and will still occasionally eat animal products, he does primarily eat plant-based and has no problem with it in the home.

That being said, it was a lot about communication, honesty, compromise, assertion, and willingness to respect each other through the process. It wasn’t just a “snap of the fingers” and everything is easy peasy. 

Any change you make in diet or lifestyle is going to affect your loved ones. Spouse, partner, children, and even extended family will notice a difference in you — both in what you’re physically choosing to put into your body and how you THINK. (The “how you think” change is, I’d say, the most challenging for others to adapt to.) Like it or not, there will be challenges associated with the change, particularly if you are lacking the support from those with whom you live. Since every relationship and family dynamic is unique, there is no “one size fits all” nugget of advice that works across the board in dealing with this challenge. But today, I wanted to offer a few thoughts on how to deal with differing views on diet in your household.

Today’s vlog topic comes from Jackie, who asked, “How do you create balance in a home where you have different eating preferences?”

Thanks for the question, Jackie! I hope this vlog is helpful.

How do YOU personally work to create balance when your family isn’t so keen on changing? Do you have any additional words of wisdom to share? Please do so below!

What should I talk about next week? Pick my brain! Comment below.

How to Break a Coffee Addiction (Vlog)

 

If you’re like most other Americans, you may enjoy a certain beverage every morning as a daily “pick-me-up.” The ol’ cuppa Joe. 

I’m not exempt from the majority on this one. I LOVE my coffee, and enjoy it in many ways: just black, espresso, Americano, cappuccino, latte, sweetened, unsweetened, creamer, spices, and even iced.

Yes, I enjoy coffee.

But I don’t enjoy it every single day. And I’m not addicted anymore!

At the early part of last year, I used to think I wasn’t addicted but just LIKED my coffee and could quit anytime. After going cold-turkey for a bit, subbing green tea even, I had the most brain-splitting headaches and was super tired and crabby. Ha! NOT addicted? I was totally kidding myself there.

Since breaking the addiction, I still enjoy my coffee a few times per week, but don’t feel horrible without it. (I do feel like I can FLYYYYYY when I drink it, though! LOL.) Over the past year, I have found several things helpful in replacing this addiction with healthier and happier habits. 

I hope you find this video helpful if you’re a coffee addict! 

Here is a link to the brewed cocoa I mentioned: http://www.criobru.com

What topic should I talk about next week? Share your thoughts and questions below, and I may choose your topic to discuss in the future!

 

What do I eat on a daily basis? (Vlog)

 

Last week I posted my first video blog and asked for YOUR questions for me to talk about. The question I chose for today’s post was from Briana Kiefer, where she suggested, “How about one vlog about how you eat in a day?”

Excellent! I love talking about food (although now I’m feeling kinda hungry… going to sip my orange-colored-juice [with no oranges in it]). 

I hope you enjoy today’s vlog and glean some new ideas for daily eats! Also, please enjoy this week’s video-bombing star: my cat Nina. (If you remember in last week’s post, my husband and my dog both video-bombed while I was recording [at 6:33]. LOL!)

What do YOU eat on a daily basis to feed your healthy happy life?

As with last week, I would love your questions for future topics! What should I talk about next week? Ask below, and I may choose your question for the next topic! 

First Video Blog (Vlog) – Health Coaching Principles

 

Greetings, friends!

Today, I got a wild hair and decided to try something new (well, newish for me): a video blog! I used to post an occasional vlog on SparkPeople when I was blogging regularly there, and would now like to get back in a routine of doing vlogs and blogs here on my own website. Sometimes it’s just better to hear things face-to-face, ya know?

My hope with these vlogs is to help generate conversation, and give you an opportunity to ask questions and possibly get them answered by me! I work on lots of different concepts with my clients, and would love to give you a little glimpse of what it would be like to work with me as a client.

In today’s vlog, I talk about my guiding principles in health coaching — the basic philosophies I have while working with clients toward healthy lifestyle changes. I hope you find it interesting, and that it gives you a better insight into what health coaching entails.

I would love to hear your thoughts, feedback, and questions in my comments below! Do you agree with my principles? 

What would you like me to talk about next week? Any burning questions you’d like me to share my thoughts on? Ask away, and I’ll choose one to answer in my next vlog!

Healthy Homemade Snickers Bars

 

If you’re not already allured by this blog post title, let me get you just a bit more interested with a [mediocre, but still] tantalizing photo…

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Ooooooohhhhh yeeaaaaahhhhhh!

Since making the switch to a vegan lifestyle, I have become even more aware of the ingredient labels on any packaged foods I buy. (I don’t buy many, or very often, but when I do, rest assured I’ve read the label.) To my dismay, most of my favorite chocolate candy bars and treats I would rarely indulge in contain dairy, so they are no longer appealing to me in the same way they once were. 

But the good news is that it’s got me feeling creative when it comes to making healthier and even more delicious versions of my treats at home! Nice!

Last night, craving inspiration struck when I was wanting a creamy and gooey sweet treat, and really longing for a Snickers bar. So, drawing upon some of the recipes I’ve tried before (like Angela Liddon’s healthier Twix Bars – you must make these, too!), I concocted my own sweet treat in the matter of 10 minutes. 

Yep, 10 MINUTES! That’s how quickly you can get these made (well… plus the freeze time, but that’s just agonizing wait time, not active). 

These healthified candy bars will conquer any sweet craving you have! But I warn you… it’s also hard not to eat the whole (small) pan at once. ;)

[yumprint-recipe id=’2′]I hope you try these bars and enjoy them! I’d love to hear if you do, especially if you have a major sweet tooth like me and really value a good chocolate treat now and then (*ahem* daily). 

Easy Orzo Salad

 I love orzo. I love it’s strange texture – a cross between pasta and rice – and that it’s such a quick, easy dish to cook up.

At Pomegranate Market, there is an orzo salad that I’ve tried and enjoy, but there are a few downsides to it: 1) it is loaded with black olives, and I’m just not a fan; 2) it uses white orzo (refined grain). So last night for a quick dinner, I wanted to experiment with a dish that could be eaten warm from the pan, or cold as a summer salad. You can experiment with this idea and use any vegetables you have on hand or enjoy. You can also skip the water sauté and simply add all the veggies raw for more crunch (massage the kale first and let it soften with a little oil), or cook all the veggies instead. I am sure halved cherry tomatoes would be lovely in this salad, too. Make it more substantial by adding a cup or two of beans (white beans, yum!) or by crumbling in fried tempeh.

I’m a big fan of flexible cooking. Have fun with your meals, mix it up, and enjoy!

[yumprint-recipe id=’1′]