Tips For Blokes To Stay Motivated.

Despite our best intentions, sometimes going from "I'm going to lose weight and get fit" to ACTUALLY losing weight and getting fit can seem like an insurmountable task.

Don’t worry, we have all been there! Too cold, too sore, too late, too early or my favourite, too hung over!

But breaking into new habits can be done. Here's 10 tips that helped me go from 105kg to 75kg and from can't run to triathlons and fitness I never imagined in my forties.

Tip #1 - Say it out loud

There's no better way to put yourself under the hammer than to share your plans with someone. Stating your intentions and articulating some very simple and achievable goals can be a seriously effective strategy for providing a social contract of sorts between yourself and who you are sharing your plans with.

BUT! You need to pick your partner wisely and make sure they help you on those days you feel yourself waxing and waning. Drinking buddies are not recommended! Chose a loved one, someone outside of your social circle or go the extra step and get a personal trainer, dietitian or anyone that you know will keep you to your goals.

Tip #2 - Set simple, specific and attainable goals

Most blokes I know have spent at least a decade or more drinking too much alcohol and eating poorly with little to no exercise in between.

And yet somehow they have in their mind they should unravel decades of unhealthy living, go on an unsupervised diet, run a marathon and have a set of chiselled abs in 12 weeks!!

Are you F....ng kidding me! It's an immediate scenario that will most often lead to disgruntled failure.

Why? Because it places undue pressure and unrealistic expectations on yourself. What's worse, it will make you feel like crap when you fail and builds an even bigger barrier to the next time you try to tackle your health and fitness.

Set a time line but be sensible and realistic and remember you want your fitness and healthy eating to be life long.

Make the goals bite sized, very specific and achievable.

For example:

DON'T SAY - I'm gonna lose weight & get fit

DO SAY - I'll lose 5kgs by reducing my intake of alcohol by half and eating smaller portions each meal. I'll start to walk 30 minutes once per week for the first month and then twice per week for the second month.

DON'T SAY - I'm going to run a marathon (if you've not left the couch in the last decade)

DO SAY - I have a goal to run a marathon in 12 months time. I'm going to start walking this month 2-3 times per week for 30 minutes. I'm then going to try running 5km once per week (whilst continuing to walk on the other days) with a planned 1 minute run/5 minute walk for 5km to start. I'll see how I am going at this point and readjust my goal to running a half marathon if needed.

These aren't perfect examples but the aim I hope is clear. Have a goal, keep it specific and achievable.

"Set your goals, place them on the fridge and read them out loud at least once a day."

Tip #3 - Make sure you have fun

My strong belief is there is little to be gained by eating or exercising in a way that makes life miserable and feel like a chore.

Pick your sport, choose a good high quality healthy way to eat in the right portions and go for it.

Lastly, remember it won't be perfect

There is one thing that has taken me a while to accept, your journey will not be a perfect one. You will have set backs. But you need to accept them as being part of the process and NOT an invitation to quit. For me, it feels like a game of snakes and ladders, just try to stay on that ladder but if you do step on a snake, remember it's not the end of the journey, just put that foot back onto that rung and get going again.

Get back to healthy living.