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STAY MOTIVATED

START WHERE YOU ARE

According to science, something in motion tends to stay in motion. No matter where you are or what you hope to accomplish, start today. Once you begin, you are that much more likely to keep going thanks to the power of momentum. Perseverance is failing 19 times and succeeding the 20th.

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SET SPECIFIC GOALS AND WRITE THEM DOWN

According to a study done by Gail Matthews at Dominican University, those who wrote down their goals accomplished significantly more than those who did not. And the more specific they were, the more likely the individual was to accomplish them.

Whether you want to remodel your home or run a marathon, you don’t just wing it on game day, right? Ironically, this is one of the top reasons why less than 10 percent of people achieve their New Year Resolutions; they simply don't plan out how they will succeed. Don’t be part of this statistic. Buy a planner, use sticky notes, make lists—whatever works for you. Failing to plan is planning to fail.

 

PICK MEANINGFUL GOALS

According to a study at the Institute for Social Research, if students don’t perceive their goals as meaningful or valued, their engagement with goal attainment progress will diminish. Don’t make it a priority to run a road race if you hate running or get a promotion if you hate your job. Make a list of things that are important to you and pick something that really matters.

 

SURROUND YOURSELF WITH WINNERS

You are the company you keep, so be choosy. In a 2014 study published in the Journal of Consumer Research, researchers discovered that when it came to resisting temptations—like eating french fries, skipping the gym or drinking one too many cocktails—friends are often more likely to sin together. Surround yourself with individuals who already have the qualities you wish to possess.

 

DITCH THE FEAR

Too often we stay in a job we hate or at a weight that makes us uncomfortable because to avoid change. And change involves risk. If you find yourself apprehensive about taking a leap, ask yourself two questions: First, “what’s the worst thing that can happen?” and second, “can I live with that?”

 

MAKE WEEKLY PLAYLIST

staying motivated is one of the biggest challenges on any journey. Luckily, something as simple as making playlists can do the trick. Whether it’s hitting the pavement, getting to the gym or even, having a productive day at work, making a playlist can get you inspired and set the tone for your workout and day.

 

PRACTICE INTERVAL TRAINING

While interval training on the treadmill will fight boredom, boost metabolism and burn fat, interval training at work is equally as important. Just like our body requires recovery, so does our brain. To maximize productivity, work in 90-minute blocks with 10-minute intervals to recover and refuel.

 

LIMIT TV TIME

According to Nielsen, the average American watches approximately 153 hours of TV every month at home. That’s about five hours a day, on your tush, in front of a screen. Five hours that could be spent running errands, taking a spin class, reading a book, meeting a friend for coffee, and making dinner instead of ordering takeout. Allow yourself 2-3 hours of tube time a week or ditch it all together. We have enough screens in front of us all day

 

GO TO BED EARLIER

Attention night owls: According to researchers, getting eight and a half hours of shut-eye each night can drop cravings for junk food a whopping 62 percent and decrease overall appetite by 14 percent!

 

ADOPT A MANTRA

Although short and sweet, mantras are awfully mighty. They can relieve stress, keep you happy and motive you. If you don’t have a word or saying that works its magic on you yet, find one to help you reach your goals.

 

KNOW YOUR PEAK HOURS

Are you a morning person or do you perform best at night? Do you become unproductive at a certain time every day at work? Practice self-awareness so that you can use your peak time more efficiently.

 

Make a conscious effort to be present and give your undivided attention to your goals.

 

DITCH THE PERFECTION

And remember progress, not perfection.

 

The excuses that you give today for not getting started to become the reasons that you fail tomorrow! 
If you want it, go get it!

     

You're strong and powerful! A force to be reckoned with! Upon rising every day after giving thanks, tell the world to step back and take note! You've been given the authority and determination to accomplish what appears to be the impossible!  

There's no greater time than now! You are supposed to be successful! You've been called to be elite! Nothing can keep you from your intended purpose but you!  

 

See yourself as strong! See yourself as powerful! See the big picture! See your destiny! Don't you realize that you were chosen to do great things?! 


Your enemies cannot stop you. 


Stand and take your rightful place!! 

You are more than a winner, you are a champion! 


You are better than average, you are superior! 


You are better today than you were yesterday and you'll be even better tomorrow! 


You are successful, prosperous, in good health, of sound mind, happy, joyous, peaceful, confident, financially stable, strong, blessed and favored! 


" Pleasant words are as a honeycomb, sweet to the soul, and health to the bones."

Your mind body and spirit have never been stronger! Move with purpose. Your destiny awaits!

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WORK IT OUT.

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