So, last week I posted three common pitfalls to NOT making your Subtract the Years goals. This week I’m giving you the Motivation to Continue – Three additional Pitfalls to avoid!  We all need to find those hidden obstacles that hinder our progress in getting where we want to go.  Our little habits that get in the way of accomplishing our dreams.  What could some of these be?

Sitting at a Desk ALL DAY?

Ok, so you go to the gym for an hour each weekday, but your progress is REALLY SLOW.  A BIG culprit for NOT losing those extra pounds could be all that time spent at your desk. Any extended sitting — such as at a desk, behind a wheel or in front of a screen — can be harmful.  It isn’t just the added weight gain, (which is bad) but our muscles weaken which can cause lower back pain, neck and shoulder pain not to mention shortening of our tendons and ligaments which can cause us to NOT want to work out because we DON’T FEEL GOOD!  It can be a vicious cycle!  Here’s what I’ve done:

1.  Set up my Fitbit to beep when I haven’t moved around enough every hour.  Within an hour it beeps and reminds me how many more steps I need to walk to stay healthy and feel good.  Now some of you might find that annoying BUT, I really try and focus on the positive!  Fitbit is trying to motivate and encourage me to be my healthiest, best self!  How can I hate that?!?! Besides, I need all the loving support I can get and Fitbit NEVER criticizes me! 😍

So the bottom line is, even if you don’t have a Fitbit, your phone has a timer on it or there are other devices that do the same thing.  Just find a “reminder device” that works for you!  It’s super important to stand, stretch, and MOVE for at least 200 steps (or 2 minutes) every hour on the hour. The dividends can be HUGE!  These dividends can include the Motivation to Continue with your healthy goals!

Not Sleeping Enough?

Believe it or not, trying to do too much in a single day and cutting into your sleep time is well linked to weight gain. Our modern day life always seems to be filled with “must-do” agendas.  Our jobs, our families, our projects, our friends, the list is endless.  All these things are important BUT, there is a time and place for everything and everything in it’s place.  That includes YOU! 

An article from Sleep Foundation states,  “Getting adequate, quality sleep is an important part of a healthy weight loss plan. Most importantly, research has shown that losing sleep while dieting can reduce the amount of weight lost¹⁷ and encourage overeating¹⁸.”

WOW!!!  So, if I sleep an extra hour or so a night, in addition to watching what I eat, I will be able to reach my goals a LOT sooner!  How motivating is that!?!?  😃🎉😴.  Here’s what I’ve done:

1.  On my iPhone I’ve edited my Sleep Schedule to remind me to go to bed at a reasonable time every evening and to get up early every morning. Making sure I get my 7-8 hours of shut-eye nightly!  Under Additional Details on my phone, I have the Sleep mode set automatically to turn on DO NOT DISTURB to reduce interruptions.  (You can give certain callers permission to break through Do Not Disturb in Settings in case of family emergencies, if you want). For you Android users out there, Android has a “Bedtime Mode” very comparable to Apple’s Sleep Schedule.

So, try and remember that it’s important to Enjoy Life to the Full, which includes a FULL NIGHT’S SLEEP!  And, with that FULL night’s sleep, you’ll be able to live your life to the FULLEST!

Is Stress Your Weight-Gain Culprit?

Yes, I know, we ALL have stress.  Life and stress seem to go hand in hand.  But, does excessive stress really play that big a role in maintaining an unhealthy weight?  The direct answer to that question, unfortunately, is, “YES!”  WebMD states, “Levels of “the stress hormone,” cortisol, rise during tension-filled times. This can turn your overeating into a habit. Because increased levels of the hormone also help cause higher insulin levels, your blood sugar drops and you crave sugary, fatty foods.”

Since we all have stress, it really isn’t about eliminating stress, but managing stress that’s the key.  There are many different ways to manage stress.  Here are a few things you can do when you’re feeling that extra stress level rising:

• Stop what you’re doing to take a brisk 30-minute walk
• Five minutes of deep breathing or meditation exercises
• Prayer
• Talk to a friend
• Soothing music

Here’s what I do:

1. 20 minute morning Face Yoga routine.  It’s soooo relaxing and soothing and really helps me to stay calm for most of the day.  It relaxes and tones my face muscles and starts my day out with a calming and positive mood.
2. Prayer and reading a verse from the Bible.  Can’t live without it!  It’s a great way to keep everything in perspective!
3. 30 minute afternoon walk after work.  It DEF helps me unwind before going home.

So, what’s your managing methods?  It’s good to take some time and think about what could work for you.  There are lots of options out there.  There isn’t a “one shoe fits all”!   We are ALL motivated to continue on with our goals when we find our managing inclinations!  What’s important is finding something that will work for you and then commit to it!  You’re worth it!

So, there we have it!  Between this post and the last post, we now have SIX possible pitfalls that can be managed successfully!  😃. When we overcome our weaknesses and commit to being the BEST WE CAN BE, then we WILL  have the Motivation to Continue on our journey of Subtracting the Years!

We Can Do This Together!  We Can Have the Motivation to Continue on our Subtract the Year’s Journey!