Well Aware | December 2021
Back On Track
What begins as a resolution can quickly burn out, leaving nothing but good intentions in its wake. So how do you keep that momentum of inspiration going? Use the power of self-motivation.
THERE ARE TWO TYPES OF MOTIVATION: APPROACH AND AVOIDANCE
Approach motivation is embracing the positive effects of behavior. A simple list of benefits of exercise can invoke feelings of opportunity for rewards to harness into energy.EXAMPLES OF APPROACH MOTIVATIONS TO EXERCISE MAY BE TO:
- Increase strength
- Improve audience
- Enhance sleep
- Transform physique
Avoidance motivation: is related to behaving in a way that lowers risk or avoiding a negative.
EXAMPLES OF APPROACH MOTIVATIONS TO EXERCISE MAY INCLUDE:
- Building muscles and balance for stability to lower the risk of falls
- Reduce stress
- Lower risk of illness
Successful goals are made from a mix of approach and avoidance motivation. Be specific about what your fitness goals are and how they connect with your motivation.
“Even if you are on the right track, you’ll get run over if you just sit there.” -Will Rodgers
Your FOOD MAP
Some people think it’s possible to have your fortune told based on the lines on your hand. While palm reading hasn’t been proven scientifically, your doctor could likely tell you a lot about your future health based on the foods you eat.
Your eating habits are like a map to your future health. If your diet does not include a balance of fruits, vegetables, whole grains, dairy, and a source of protein then you may want to improve your eating habits to switch paths to improved health. Identify the strengths and weaknesses in your current diet. DO YOU:
- eat at least 4-5 cups (servings) of fruit and vegetables daily?
- eat whole grain, high-fiber foods daily?
- bake, grill or broil meat instead of frying it? eat fish once a week?
- get enough calcium through 3 servings of low-fat or fat-free dairy a day?
- choose lean meats?
- cut back on extra fat like butter, sour cream and salad dressings?
- stick to unsaturated fats and oils?
- stay hydrated by drinking low-calorie beverages such as water or tea?
- eat 5 servings a week of nuts, seeds, beans and legumes?
If you answered no to any of the above questions, then you already know it can be hard to change your eating habits. It helps by focusing on small changes. Keep track of your food intake to help you assess what you need to eat more or less of.
Just as rainbows in the sky are said to lead to pots of gold, think of eating a rainbow of colorful healthy foods that lead to a healthy weight! Add an array of colors to your plate and think of it as eating a rainbow with every dish. Leafy greens, broccoli, peppers, oranges and tomatoes add boosts of color with vitamins, fibers, minerals, and nutrients
- Healthy eating is all about balance. Emphasize fruits, vegetables, whole grains, and fat-free or low-fat milk products and lean proteins, while still enjoying your favorite foods once in a while and staying within your daily calorie needs.
- Balance comfort foods with healthier foods and more physical activity.
- Eat smaller amounts of your favorite higher-calorie comfort foods.
Try lower-calorie versions by preparing food with healthier ingredients, such as spaghetti with whole wheat pasta, lean ground meat and sautéed onions, green pepper, and mushrooms.
Plan your meals and fill up on healthier, colorful foods that contain fewer calories for weight-loss
“Dare to love yourself as if you were a rainbow with gold at both ends. -Aberjhani
NURTURE Each Other
Healthy relationships are crucial to emotional and physical health. Improving upon your relationships may be essential to the quality of life. Humans are inherently social beings. The main purpose of relationships is to allow people to be connected to each other through affections, understanding, confidence, and closeness so that each gets support from the other to ease the burdens of life and to enhance the enjoyment of living. Having and keeping a healthy relationship with others requires the maturity to be in a healthy relationship with yourself
OFTEN, THE FIRST STEP TO IMPROVE CLOSE RELATIONSHIPS IS TO REFLECT UPON AND WORK ON YOUR OWN:
- Sense of self-esteem. How you feel about yourself and confidence in your value as a human being.
- Ability to set boundaries. Limits we set with other people based on what we find acceptable and unacceptable behavior towards us.
- Sense of self. Knowing your unique identity as a person, accepting your entire self, including both the traits you’re proud of and those you would like to improve.
- Self-care. Taking care of one’s own needs and wants.
- Intimacy. Sharing and receiving reality without judgments.
These traits can take work to achieve. Understanding your own strengths and limitations and focusing on yourself first, can lead to breaking free from harmful relationships and learning to enhance the skills necessary to have satisfying relationships.
CREATE A Personal Growth Plan
There is power in personal growth. It’s normal to feel like we don’t do enough, have enough, or even feel like we are enough. These limiting beliefs can be a trap. No matter what your vision of personal growth entails you can achieve your goals and increase your self-value by making choices in favor of self-care.
TAILOR YOUR PERSONAL GROWTH PLAN AND GOALS TO WORK TOWARDS BECOMING THE BEST VERSION OF YOU POSSIBLE, BY:
- Thinking about what you really want. Career growth, better relationships, improved health.
- Discover the “why”. What is the driving force behind your goal? Dig a little deeper to find your motivation. Do you want improved health so you can be more active to travel with your family?
- Identify obstacles. Perceive challenges as opportunities.
- Utilize tools. What resources are available to you? Books, programs, coaches, or mentors can help you navigate your path.
- Believe in yourself. The belief that you are capable of achieving your dreams, maintains the momentum to realize them.
- Keep track in writing. Write out your plan and track your progress to increase focus.
- Celebrate progress. Personal growth is a journey so appreciate the effort you put in as you continue
Avoid Self- Sabotage
- Don’t listen to the critical voices, inner or outer
- Face fears with self-compassion and allow joy
- Believe in yourself
“Nothing is, unless our thinking makes it so.” -William Shakespeare