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Find a Motivator

Published on 02/10/12 01:47PM by Vickie Burke

It is near impossible to commit to a tough goal if you do not have at least one big personal motivator. If you are finding it difficult to maintain a consistent exercise plan, try identifying one single reason to persevere.  For me, it is the memory of watching my own mother struggle with obesity and the harmful effects of being sedentary and eating an unhealthy diet. I watched her health decline, her independence disappear and her joyful spirit wane. My mother has been, not only my main motivator to be fit and healthy, but she also was the biggest reason I chose a career in wellness. I wanted to help other people succeed in their struggle. So what key internal factors could help keep pushing you to continue when the going gets tough and you want to quit? What pops into your mind right now? Write it down and put it someplace you can see everyday. Then notice what happens.

Keep Going!

Published on 01/24/12 12:44PM by Vickie Burke

A few important facts to remember on reaching goals: It takes 66 days to create a new habit. Using willpower takes as much strength as exerting yourself physically. Help your willpower by being rested and adequately nourished. Every time you say no to the old negative behavior, you are saying yes to the new healthier habit. This does require practice and perseverance, but not perfection. Expect to stumble and make mistakes. Get back up and keep going. Don't let a minor slip or a temporary lack of willpower disrupt your momentum. Keep going. Your new behavior will become a habit and you will be one step closer to achieving your goal. Keep going!

Resolution Solutions

Published on 12/26/11 09:38AM by Vickie Burke

The beginning of a new year is a great time to start anew by casting off old negative habits and adopting new, more life-affirming ones. To succeed in your quest to make the new actions a habit, you must practice your new behavior on a regular basis. Make the decision to participate daily in your new regime, whether it be eating more healthfully, drinking more water, meditating or being more active. It's better to set smaller, easier-to-achieve goals than large, unrealistic ones that set you up for failure. For example, get out and walk 10 minutes every single day, rather than setting a goal of running 60 minutes twice a week. The new behavior is more likely to stick if you cut it up into smaller, easier to attain pieces. I wish you good luck on your resolutions!

Just show up

Published on 11/15/11 12:55PM by Vickie Burke

So often when we are considering embarking on a new endeavor, whether it be a project or a goal, we set up barriers in our minds that prevent us from moving forward. We tell ourselves that if we can't do it perfectly ...give it 100 percent of our efforts... then it's just not worth it. We tell ourselves we should wait until there is a better moment, when we can devote more time, energy or money to it. The reality is this is just stopping us before we even start. In order for our dreams to come true, we need to take action, no matter how small. If you want to lose weight, get stronger or even just be healthier, make a move. Go ahead and sign up for that program even if you know you won't be able to do it perfectly. It's ok.You don't have to be perfect. You will be a little tired sometimes. You will miss a few sessions. No problem. Just show up. Show up as often as you can, with as much energy as you can and then forgive yourself on the days when you can't do it all.