All entries filed under “Managing Motivation”

Choice vs Decisions

Have you noticed how many new diet books have come out this month? From The Dash Diet Weight Loss Solution (Marla Heller, MS, RD) to The Parisian (Dr. Jean-Michel Cohen) to The Shred Revolutionary Diet (Ian K. Smith, MD), every expert seems to be touting a new system to capitalize on New Year’s resolutions.

At Revolution Weight Loss Centers, we maintain our attitude and focus on healthy living, no matter the calendar date. That’s why our Motivation Managers guide clients through healthy behavior change using Acceptance and Commitment Therapy (ACT) techniques, to help people confront their old habits and form new ones.

A recently developed treatment protocol using ACT for weight and diabetes management (Gregg, Hayes & Callaghan, 2012) focuses on the concept of Choice v. Decisions; namely, we make decisions based on feelings or facts, but we can make choices for no reason at all. For example, “[Y]you may decide to go to a movie because you like the actors, want to get out of the heat, etc, but you could choose to go to the movies whether or not you like the actors and whether or not you want to escape the heat; really for “no reason” at all.” The distinction is paramount to healthy behavior change – we can all decide to eat right, exercise more, and take care of our bodies no matter the evidence or emotions or body sensations we experience from day to day. Making the decision for “no reason at all” takes a lot of pressure off individuals to convince themselves that healthy living is the “right” thing to do.

Motivation Managers at Revolution Weight Loss Centers emphasize concepts such as this in order to make it easier to decide on healthy living, and to support clients when they struggle. 


Staying Healthy During the Holidays


For those working toward fitness goals, the holidays can be a scary time. There’s temptation around every corner – at work, at home, and out and about town. All social events seem to focus on food and drink, celebrating and generally "letting go."  But to me, this is always the best time of year for health and fitness related goals.  Here's why:

Reaching a fitness goal takes persistence and focus, even in the face of constant hurdles. But the truth is, if you started a journey towards a healthier life right after reading this, you could be 10 pounds lighter by New Year's Eve.  Even more importantly, you will have started to establish routines, and perhaps an action/reward system that we know creates long term changes.

Here are some tips to keep you from giving in, and staying on track:

-Write down a new healthy goal for each day during your holiday period, and write it down on a piece of paper to keep in your pocket or your wallet, or set a reminder in your phone. 

-Set a new reward for each week in December, and treat yourself to a present you’ve earned after staying on track with working out and eating well.

-Keep a running tab of every treat you pass up at the next party or night out, and give yourself a dollar for each one you don’t eat. Use the money toward new fitness gear.

Give yourself quality workout time before enjoying down time with family, and you will maintain progress toward your goals and avoid the commonly experienced weight gain!  That way, when you raise your glass on New Year's Eve, you won't feel like a failure with a resolution ahead of you.  You might not reach your goals by then, but you can be proud that you do not need a silly resolution to become healthier in 2013....you will already be on your way.


What is Motivation?

Have you ever said to yourself, “I just don’t feel like working out today…I have no motivation!” Or, “I have lost all motivation to eat right.” 

Motivation is a tricky animal. It’s here one day, and runs away the next. It can be elusive if chased. But it doesn’t have to be that way. 

What really gets in your way when starting a new plan toward a healthy lifestyle is the process of getting into a habit. It takes about 4 weeks to form a new habit and, depending on how much you’re changing, it can feel like a herculean effort. But the process of turning change into a healthy habit is what motivates a person, not the other way around. Motivation more often follows persistent effort toward healthy change than it comes before it. 

So the next time you’re sitting on the couch wondering if you feel like going out for a walk, don’t question yourself, just get out and do it…your motivation will catch up to you, I promise! 


The Power of Visualization

Have you ever dreamed of reaching a goal before you even got there?  The mind is a powerful tool when you’re aiming for a goal, and can affect you both positively and negatively. Spending time... More »


Stay Motivated: Monitor Your Progress!

Research shows that writing down elements of your new health routine contributes to motivation, consistency, and in the end, results! Whether it’s calories consumed or burned, steps taken, minutes... More »


Building on Habit Change: Take it one step at a time

Habit change can be summed up in a few sentences:1. Habit change is hard.2. Habit change takes time.3. The time and effort put into changing habits are completely worth it!The trouble is that people often... More »


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