The number one question I get from my online clients and social media followers is this – How do I stay consistent with exercise and diet? Here is a secret you must know — MOTIVATION IS OVERRATED. Motivation comes in spurts and eventually disappears. If you rely solely on motivation, then your desire to exercise or stick to a healthy diet will likely disappear eventually. It’s one of the reasons why the majority of new gym subscribers drop out after the first month.

My Consistency Story

Before I get to some practical ways to staying consistent with your workouts and nutrition, let me share a bit about myself. A few years back, in Oct 2016, I suffered a slipped disc injury. It was so awful that I wasn’t even able to walk more than 200–300m and lifting anything beyond 2–3 kgs was quite a challenge. I was on partial bed rest and daily physio for eight weeks. It took me about 18 months of consistent effort to build myself up and get to where I am now. It was like starting from scratch. I just kept going and did not GIVE UP. It was during this time I realised the power of consistency and self-belief. 

This is me (see photo below) three years later, hanging out at a movement facility in Aug 2019. The only reason I have been able to not just recover but thrive after a chronic injury is because I was consistent throughout. Through this article, I will share some practical tips, with examples, to help you stay consistent with your exercise regime and nutrition.

The Consistency Dilemma

Staying consistent with exercise and diet may seem daunting especially to those who are not fitness enthusiasts to start with. It is similar to how I find it difficult to motivate myself to stick to a book and finish it. I want to read it because I know reading will benefit me. But I find it hard because the thought of reading one book for so long makes me go to sleep. So, I procrastinate for days until the guilt swallows me whole. Let me explain what others like me, who are not avid readers, go through.

• You come across an amazing non-fiction book and decide to purchase it.
• As you read the first few pages of the book, you find it interesting and finish a few chapters. 
• After a few days, you feel saturated and lose interest. Every time you pick up the book, you end up getting distracted with something else – a new TV series, household chores or another hobby. You don’t have time anymore.
• A Few weeks, or sometimes months, later you remember the book. So you pick up where you left off only to realise you have lost track and need to skim through previous chapters again
• After reading few pages, you are distracted again and move onto something else. And the cycle of procrastination continues.

Do you realise what’s happening here?

On the contrary, voracious readers go through a completely different experience. 

• They have a specific reading routine, e.g. reading a few pages before bedtime or during lunchtime or few hours set aside over the weekend.
• Voracious readers consistently read the book even when it gets boring because they believe that it is a good book.
• They trust that it will give them the knowledge, expertise and perspective to widen their horizon and allow them to learn something new.

Something similar happens when you try to stay consistent with your exercise and diet. Most people start with an expectation to transform their body and achieve amazing results quickly. The motivation is at its peak in the beginning. As time goes by and things get harder, it gets difficult to trust the process and keep going. Here are three practical steps to keep yourself accountable and stay consistent with your exercise and diet.

1. Define Your Purpose and Set Goals

The first step towards being consistent with exercise and diet is to clearly define your purpose and set goals that you can track regularly. Ask yourself why you are doing this and if you are prepared for the long term game. The people who achieve long-lasting results are the ones who have a definite purpose in mind.

You are not lazy, you are just procrastinating because you lack purpose and well-defined goals.

I usually get my online coaching clients to define their purpose and set goals initially. Here is an example of purpose from one of them:

“I want to develop a system that I can follow for the rest of my life. A system that will allow me to take charge of my health and stay consistent with my workouts and nutrition. I believe results will be a by-product of that system.”

Once you have a clear purpose, the next step is to set goals that will guide you towards your purpose. Read this article to learn about setting SMART goals that you can track to stay consistent and constantly have something to look forward to.

2. Develop Long Term Habits and Routine

Make exercise and healthy eating habits part of your daily routine. It should be like brushing your teeth and taking a shower, non-negotiable and embedded into your lifestyle. As an example, if you know that your usual diet doesn’t have enough vegetables, make it a point that you eat one big salad every day.

Motivation is what gets you started, long term habits and routines will keep you going

How do you build habits and routines consistently and stick to them?

By taking small steps towards building a habit. Here is a simple example of gradually building an exercise routine for someone who has not exercised for a long time:

• Start with walking for 10 mins for a week. Increase it to 20 mins in the second week.
• During the third and fourth week, add 1 set of three exercises to your routine that takes roughly 5–6 mins.
• Increase it to 2 sets of 3 exercises, along with 20 mins of walking, during the fifth week.
• Build upon this gradually to find a sweet spot of exercise intensity and duration that is feasible enough to reach your goals.

The key is to break down each goal into smaller, attainable goals and consistently achieve them. Accomplishing those small goals regularly and acknowledging the small wins will also help you release dopamine (the feel-good neurotransmitters) which will, in turn, motivate you to stay consistent.

3. Devise a System That Works for You

Devising a system is critical to ensuring continuity and holding yourself accountable at every stage. One cannot have a single plan and work with that forever. You have to keep iterating and modifying your plan as you achieve your small goals and make newer ones. That is where hiring a good coach can make a world of difference in setting you up for long term success. You may not need to work with a coach forever, but it helps during the initial learning phase. Here are few things a coach can assist you with:

• Defining your purpose and setting goals
• Learning the right exercise progressions and technique
• Making lifestyle and dietary changes to identify what works for you
• Collaborating with you to create a structured plan
• Experimenting with the plan and fine-tuning it to create a long term system
• Holding you accountable at regular intervals

Having a structured plan will give you the confidence to trust the process and focus solely on execution. With time you can identify what works for you and create a system for yourself. So, work with a good coach or an experienced trainer who can help you prepare a structured plan, so there is no guesswork and you can focus on building long term habits. 

While I was recovering from my slipped disc injury, my physiotherapist was my coach who guided me throughout the recovery journey. He gave me a progressive rehab plan to work with and I followed it to a tee. It gave me the patience to stay persistent and focus on execution.

Get Out of the Downward Spiral of Inaction

Sometimes when you get derailed from your usual routine for more than a couple of weeks, you may find it hard to get back on track. You may encounter phases when you feel that you have plateaued and anything you do leads to the same results with close to zero progress. It is normal to get into a downward spiral of inaction during those times.

When this happens, take a break for few days and then work on getting back on track. Remember, action precedes motivation. Get out of your comfort zone and get going. If you have your purpose and smaller goals in check, then taking actions will, in turn, motivate you to be more consistent.

Taking action leads to progress that motivates us to take more actions. And the cycle of taking consistent actions continues. Execution leads to motivation.

Final Thoughts

Motivation is overrated, the secret to long term health is in staying consistent with your exercise and diet. Clearly define your purpose and set goals that you can track regularly. Work towards building long term habits, and make exercise and healthy eating habits part of your daily routine. Hire a coach and work with them to devise a system, through experimentation, that you can follow long term. A well-planned system will give you the confidence to trust the process and focus on doing the work.

If you ever get derailed from your consistent routine, try to get back on track by getting out of the downward spiral of inaction. Remember, taking action leads to progress and that motivates us to take more actions. Stay consistent and nothing can stop you from reaching your fitness goals.

Feeling tired all the time even though you sleep enough? Read this

Thanks for reading this article. Get regular blog updates and stay up to date on upcoming coaching resources. Subscribe here

Looking to integrate exercise and healthy eating habits into your lifestyle? Check out 1:1 online coaching and book your discovery call NOW

Follow me on Instagram, LinkedIn and Facebook

My recommendations for protein supplements: 

Whey Protein – Option 1

Whey Protein – Option 2

Vegan Protein – Option 1

Vegan protein – Option 2

Protein for Women

Other Option – Sattu

Other supplements I recommend (Confirm with your doctor before consuming):

Fish oil

Magnesium

Multivitamins

Multivitamins for women

Vitamin D3

Iron

Read these amazing books to learn about mindset, what motivates us and how to form good habits, and break bad ones. 

Drive: The Surprising Truth About What Motivates Us

Atomic Habits

Old Path White Clouds: Walking in the Footsteps of the Buddha

Mindset

7 Habits of highly effective people

30 Days

The post How to Stay Consistent With Exercise and Diet? appeared first on Abhimanyu Bhargava.

Ever felt stuck in life? So many dreams and aspirations, but you just can’t find the courage and motivation to get started. Stuck in the cycle of mediocrity and the daily grind. Wake up, get to work, slog through office hours, get back home, watch TV/ Netflix and retire feeling tired and uninspired. I believe most of us go through that phase at some point or the other. Every time it has happened to me, I got dragged into a downward spiral. I won’t call it depression but the feeling is probably similar – feeling worthless, hopeless, and helpless. A hollow that sucks you like a black hole. The only way to get out of that rut is to ask yourself one simple question – What is holding you back? And the answer to that changes everything!

So, what is holding you back?

Let me tell you a short story!

Throughout graduation, I was obsessed with working in a ‘core’ industry so I could put my engineering skills to use. So much so that I did not even sit for any of the non-core IT or management companies during my campus placement. I finally got a job in one of the largest construction firms. It was like a dream come true!

My first assignment was at an electrical substation as a site engineer. I hated that job from Day 1. It’s not that the work was too taxing, all jobs are hard. I was not fond of the nature of work nor the work culture. It took me three months to take a stand and finally quit the job. A job that I disliked. I somehow convinced myself to pursue higher education instead.

What was holding me back all this while? Why did I take three months to take action when I knew the outcome from Day 1?

The truth is, I was afraid of the consequences.

I was worried about what my teachers, friends or dad’s friends would think about me. The thought of convincing my parents to support me with this decision crippled me. I was afraid of losing. A few months later I changed my mind again to take up a job at a data analytics firm, an industry unheard of at the time. It changed the course of my career and was arguably one of the best decisions of my life.

Your FEAR of FAILURE is holding you back

The fear of failure has been ingrained in our subconscious mind as we grow up into adults. Failure is always demonised as a bad thing. Failing in exams is a sin. Losing in sports is considered a defeat. Quitting means you are giving up.

Once you get past the point where you no longer fear FAILURE, the world changes for you completely.

Whether it is your job or a lifestyle you want to change or even certain life goals that you always aspired for. The fear of failure is holding you back in every aspect of your life. So many people want to travel the world but cannot do so because they are waiting for the perfect companion. Why can’t you travel solo? Because you are afraid that you may fail to enjoy or manage the experience.

Next time when you feel that something is holding you back? Ask yourself one simple question – What would I do if I knew I would not fail? The answer to that will give you the courage to follow your heart. Do not let the fear of failure hold you back from fulfilling your potential. 

HOW TO OVERCOME FEAR OF FAILURE?

Overcoming the fear of failure is a mindset shift that involves improving self-awareness and putting in conscious efforts to develop your mental toughness. Here are four ways you can make that shift possible:

#1 STOP LISTENING TO EVERYONE’S OPINION ON YOU

The biggest reason you fear failure is because you give too much credit to other people’s opinion on you. People say they are worried about losing money, wasting “precious” time or getting hurt, but the reality is that they are scared of other people’s judgement.

You worry too much about what your parents, neighbours or distant friends would think about your non-success.

Instead, have empathy for their opinions and seek feedback from those who have complete context on what you are doing. You can always choose whom to listen to. So, listen to only those whom you’d reach out to for advice, everyone else is just noise. 

#2 SURROUND YOURSELF WITH OPTIMISM 

We often underestimate the impact our environment has on our confidence and self-esteem. Who you hang out with can change the course of your life but most people do not take it seriously enough. If you are unable to find optimism closeby, make use of the internet and consume content from people who inspire you. 

You will always feel like a loser and fear failure if the people you hang out with, constantly discourage you.

If your friends keep telling you that you can’t lose weight or quit binge drinking, it’s probably because they can’t do it themselves. Don’t ever let anyone’s opinion hold you back. This popular quote from the movie The Pursuit of Happyness summarises it really well.

Cutting out negative people from your life is as important as surrounding yourself with optimistic people. But sometimes, it may not be feasible to cut ties especially if it’s your parents or siblings or a close friend. In that case, reduce your interaction with them. If your old friend is letting you down, talk to him for 2 hours a week instead of 10. If you can’t get rid of someone, spend less time with them. And spend more time with people who uplift you. 

#3 EMBRACE FAILURE AND FAIL OFTEN

There is immense power in losing while trying to exceed your capabilities. A friend of mine, who is good at sales once told me his secret. He doesn’t fear rejection, which is a form of failure. With each rejection, he learns something new about himself and how to interact with his potential customers. The more prospects he approaches, the better his chances of conversion. It’s that simple!

Here is a popular quote from the movie Fight Club that you may be able to relate to. You don’t have to get to the extreme of losing everything! But once you you have tasted failure, you will no longer fear it. It may encourage you to take calculated risks and experiment more often.

The serial entrepreneur and bestselling author Gary Vaynerchuk recommends failing on purpose, so you get comfortable dealing with the consequences and don’t fear failure anymore. Failing often can be a strength as long as you don’t repeat the same mistakes again and again. Remember, failing is not a bad thing, it is part of the process.

#4 REDEFINE YOUR MEASURE OF SUCCESS

What success means to you will determine your definition of failure. Often our measure of success is based on the standards that our society has put in place. From a fitness perspective, if “winning” means weighing lesser or having visible 6 pack abs to impress others, as opposed to feeling confident in your body and having a healthier relationship with food, then you are doomed to feel like a loser.

As a business owner or employee, if your definition of success is making more money than your best friend or neighbours, as opposed to the impact you create or the joy you get from putting in the work, then it’s hard to win all the time.

We all grew up thinking that our possessions, money and numbers are the real measures of success, only to realise it was all an illusion of prosperity.

Once you redefine your measure of success and decide the rules of the game, you can rig it in your favour every time. Once you know you cannot lose, the fear of failure cannot cripple you. It is all a game of mental strength.

Bottom Line

Your fear of failure may be holding you back from moving towards your goals and aspirations. Stop listening to everyone’s opinion and seek feedback from those who have complete context on what you are doing. Surround yourself with optimistic people and reduce your interactions with the ones who let you down. 

Take calculated risks and embrace failure. Remember, failing is not a bad thing, it is part of the process. Redefine your measure of success, so you know you cannot lose. Whenever you feel that something is holding you back, ask yourself one simple question – What would I do if I knew I would not fail?

If you wish to read about 6 lifestyle changes to sustainably lose fat and improve long term health, click here

Thanks for reading this article. If you have any questions, feel free to message me on Instagram. Get regular blog updates and stay up to date on upcoming coaching resources. Subscribe here

Looking to integrate exercise and healthy eating habits into your lifestyle? Check out 1:1 online coaching and book your discovery call NOW

Follow me on Instagram, LinkedIn and Facebook

My recommendations for protein supplements: 

Whey Protein – Option 1

Whey Protein – Option 2

Vegan Protein – Option 1

Vegan protein – Option 2

Protein for Women

Other Option – Sattu

Other supplements I recommend (Confirm with your doctor before consuming):

Fish oil

Magnesium

Multivitamins

Multivitamins for women

Vitamin D3

Iron

Read these amazing books to learn about mindset, what motivates us and how to form good habits, and break bad ones. 

Crush It! Why Now is the Time to Cash in on Your Passion

Drive: The Surprising Truth About What Motivates Us

Atomic Habits

Old Path White Clouds: Walking in the Footsteps of the Buddha

Mindset

7 Habits of highly effective people

30 Days

The post What is holding you back? The one thing that can transform your life appeared first on Abhimanyu Bhargava.

A few years ago, I was living in Sydney, sharing a flat with two friends. I was fascinated by the sincerity and devotion with which my flatmate, Sanaul, fasted during Ramadan. He told me how every year (except this) he used to celebrate the festival with his family in India. So next year, I decided to support my friend and fast with him through the holy month of Ramadan. Yes, all 30 days! As a Non-Muslim who had never fasted in his life, it was a huge achievement! And I must say it changed my life in more ways than one. Not only was it a test of my will power and self-discipline, but the experience also presented some unique lessons that have changed my perspective towards many things in life. So let me tell you all about what I learnt while fasting during Ramadan that made me a better person for myself and others around me.

While supporting my friend was my primary motivation to do this, few other reasons made me curious:

• I was always intrigued by the idea of Ramadan fasting. Water fasting seemed feasible, but not allowing any fluids to enter your body is next level.
• I had read about the benefits of fasting in terms of triggering autophagy, our body’s natural mechanism of cleaning out damaged cells to regenerate newer, healthier cells. I wanted to experience this for myself.
• I was excited to realise the benefits of giving up alcohol for a month. Read this article to know more about how I eventually quit binge drinking.
• Most importantly, I LOVE trying new things!

Here are 5 things I’ve learnt as a Non-Muslim fasting during Ramadan:

#1 You can learn to distinguish between cravings and hunger 

I always thought it would be nearly impossible to fast continuously during Ramadan. That I would feel weak, grumpy and so low on energy that I would quit within the first few days. I couldn’t have been more wrong!

The first few days were hard as hell. But persisting through the initial days, made me invincible. All you need is a strong intent.

It made me realise that one can go without food and water for long periods – it’s all in the mind. One doesn’t need to eat all the time to get energy for day-to-day activities. Nor is food the only option to get comfort when stressed. I realised what we often experience are cravings, not hunger. When you get cravings, the mind thinks: I’m bored, let’s eat! When you are truly hungry, the mind thinks: my body needs nourishment!

There is always a choice! Whether to give in to your cravings or take control of them. 

It’s all about what story we tell ourselves. I was aware that food and drinks were not the options to lean towards during the day. So, I had no choice but to focus my attention on something else. People across different cultures fast as part of their religious practices. But when it comes to their health and wellbeing, controlling the urge to eat that extra dessert seems like a crazy idea. Fasting during Ramadan made me internalise that we have full control over our desires. 

#2 You can conserve energy by gaining control over your emotions

It was the winter season in Sydney when I fasted during Ramadan. My flatmate and I were unable to wake up early morning for Sehri (pre-dawn meal). In all honesty, we did try for a few days. But eating a full-fledged meal at that time of the day, seemed unreasonable. I didn’t even feel like eating something as light as fruits. So we ended up with a small eating window between Iftar (after sunset) and sleep time.

We all have a finite amount of energy within us on any given day. That energy can neither be created nor destroyed. It can only be transformed from one form to another. 

I noticed that subconsciously, I had started conserving more energy. It was unplanned, but at some point, I realised that I had complete control over my emotions. Being a management consultant, working with external clients, talking more than usual was common at my workplace. But I would intentionally talk only when necessary, in fewer words possible, to conserve energy. I would not feel agitated, irritated, upset, disappointed or anxious for things I would otherwise. As an example, if I disagreed with someone in a meeting, instead of retaliating with a response to correct them, I would ask them a question that may require them to think differently.

Fast forward to a few years later, I can still appreciate the importance of energy conservation in our daily lives. It has helped me develop patience and the ability to stay calm in difficult situations. Our energy is finite and we can either choose to drain it on trivial things or spend it only on things that matter.

#3 Regularly take a moment to appreciate what you have

This is something most of us tend to overlook but it was a huge realisation for me. We eat our breakfast while rushing to work, finish our lunch in between meetings and devour our dinner in front of the screen. We are in such a constant rush all the time, that we seldom take a moment to appreciate the delicious food we eat and the clean, pure water we drink.

I remember calling my friend (flatmate) every evening, while heading back home, to discuss Iftar and dinner plans. That first sip of cold water going down my throat and the first bite of fresh orange fruit was pure ecstasy. This was the first time in my life that I savoured my meals and felt that deep gratitude for what we have. And I must say, it is an amazing feeling, something that cannot be expressed in words.

#4 You find acceptance easily if you respect your commitments

When I decided to fast during Ramadan, I was unsure how my friends, colleagues and loved ones would respond to this idea. I thought maybe my parents may not approve of this given we are not Muslims. To my surprise, they just joked if I am dating a Muslim woman and wished me luck for the arduous thirty days ahead. Some of my friends laughed at me and thought I would give up in a few days. Others couldn’t believe I would quit alcohol for a month and joked that I would try to cheat. Some colleagues were upset that I won’t be socialising with them on Fridays.

Most of us listen to others and give up too soon only to prove that there was merit in their pessimism

As the days passed by, everyone noticed my seriousness and were in complete awe of my commitment. One week in and every single person I knew was ready to go out of their way to support me. The experience made me realise that we often face resistance when we try to bring about positive changes in our lives. But if we persist through that resistance just long enough and stick to our commitments, we can easily find acceptance. It may take longer sometimes, but it happens eventually. We must trust the process!

#5 Simple lifestyle changes can have a profound impact on your wellbeing

During Ramadan fasting, I noticed visible improvements in my skin appearance, hair texture, nails, and energy levels throughout the day. I even lost 7 kgs weight in that one month, even though I didn’t intend to. More on that in the next section. Some may say it was because of the miracles of fasting. But I believe that it was majorly because of three simple, yet impactful lifestyle changes:

• I was not drinking alcohol and other sugary beverages. 
• We cooked most of our meals at home, ate more fruits and vegetables, and less processed foods 
• I used to sleep for 7-9 hours a day, with consistent bedtimes and wake times even during weekends. So, I had a pretty stable circadian rhythm. 

If you wish to learn more about lifestyle changes, I suggest you read this:

6 Lifestyle Changes for long term health

THINGS I COULD HAVE DONE BETTER

The overall experience of fasting during Ramadan was positive and gave me a new perspective towards many things in life. But it would be fair to say that there were things that I would do differently if I were to do this again.

#1 Track your food intake and prioritise protein

I lost about 7 kgs of weight by the end of the thirty-day fasting period. That’s about 10% of my body weight at the time. While I had no plans of losing weight, eating fewer meals meant that I was eating much less than usual. The intake of high calorie processed foods such as chips, burgers, pizzas, fries etc. had reduced significantly which means the nutritive value of my meals had also improved.

While all those dietary changes were amazing, I did not track my protein intake which led to a significant loss of lean muscle mass along with body fat. Several clinical trials have found that consuming higher amounts of protein helps lose fat while preserving lean muscle mass in both low-calorie and standard-calorie diets. It means that I missed an opportunity to enhance my body composition. Higher muscle mass also means a higher resting metabolic rate, which makes it easier to maintain weight in future. 

Fasting during Ramadan can be a good opportunity for those looking to lose weight while observing their religious traditions. If you are planning to fast or be in a caloric deficit, I suggest you read this article to understand how much you should eat and put that into practice:

CLICK HERE

#2 Ditch the All-or-Nothing mindset

During those days, I had this notion that working out means going hard and sweating it out in the gym. Due to the meal timings, I could not find a suitable time to visit my local gym. I could have at least gone during weekends but the idea of working out twice a week did not appeal to me. It was either going five days a week or not going at all. It made no sense at all, but I convinced myself to not exercise throughout the fasting period.  

As a result, I had a one month break from exercise during peak winters. It took me a long time to get back on track. I also lost a lot of muscle mass due to lower protein intake and lack of strength training. Later that year, I suffered a slipped disc injury owing to lack of daily movement and erratic exercise schedule thereon. 

If I were to do this again, I would include walking and stretching into my daily schedule. Given the sedentary lifestyle, some of these exercises can do wonders to strengthen your core muscles, avoid lower back stiffness and prevent any aches & pains.

CLICK HERE FOR EXERCISES

EXPERIENCE OTHER PEOPLE’S WAY OF LIFE AND EMBRACE NEW LEARNINGS

Seeing the world through someone else’s eyes gives us a whole new perspective and allows us to develop a deeper understanding of cultural differences and empathy towards others. The best part is that in this pursuit of embracing something new and learning from those experiences, we end up discovering more about ourselves.

Fasting during Ramadan helped me build a deeper bond with my friend and allowed me to exceed my expectations from self. It helped me develop better awareness about my body and mind, which changed my life in more ways than one. The learnings from those days along with various other experiences thereon enhanced my personality. Something I will carry with me for the rest of my life!

If you wish to read more about how to stay healthy during the festive season, click here

Thanks for reading this article. If you have any questions, feel free to message me on Instagram. Get regular blog updates and stay up to date on upcoming coaching resources. Subscribe here

Looking to integrate exercise and healthy eating habits into your lifestyle? Check out 1:1 online coaching and book your discovery call NOW

Follow me on Instagram, LinkedIn and Facebook

My recommendations for protein supplements: 

Whey Protein – Option 1

Whey Protein – Option 2

Vegan Protein – Option 1

Vegan protein – Option 2

Protein for Women

Other Option – Sattu

Other supplements I recommend (Confirm with your doctor before consuming):

Fish oil

Magnesium

Multivitamins

Multivitamins for women

Vitamin D3

Iron

Read these amazing books to learn about mindset, what motivates us and how to form good habits, and break bad ones. 

Drive: The Surprising Truth About What Motivates Us

Atomic Habits

Old Path White Clouds: Walking in the Footsteps of the Buddha

Mindset

7 Habits of highly effective people

30 Days

The post Lessons from Fasting during Ramadan as a Non-Muslim: A Psychological Perspective appeared first on Abhimanyu Bhargava.

So, the holidays are finally over? I know it sucks!! I don’t know about you, but I love the holidays! All that excitement, the time off work, catching up with friends, travelling to a new place, mouth-watering food and being impulsive (if you are like me!) is simply amazing. But all good things come to an end, and it can get stressful, for some, to get back on track after a holiday. So in this article, I will share some practical tips to help you get back to your usual dietary habits and exercise routine. But before we get to that, let me tell you something important.

YOU DID NOT SCREW UP!

All that delicious food and lack of structured exercise can give you an impression that you have derailed your progress and are back to where you started. Let me get that burden off your chest right away – YOU DID NOT SCREW UP!

This time you are NOT starting from scratch, you are starting from experience 

If you do not believe it yet, read the above quote again and say it loud three times!

Remember that you have learnt quite a lot in your fitness journey and all that is still intact. All that you may have lost in the past couple of weeks is your usual routine and sense of moderation, and that’s completely fine. There is a high possibility that you may have still made progress, while on holidays. Here are some signs of progress during the holiday:

• Not gaining more weight during the holiday (especially for those with fat loss goals)
• Not overeating beyond the point of fullness, on most days!
• Consciously making healthier meal choices a few times during the holiday
• Getting in a couple of workout sessions, even if they are low intensity
• Walking more than usual – Remember to track your steps!

If you need more tips on how to stay healthy during the festivals or holidays, READ THIS

Vacations are for enjoyment! Not for meticulously tracking your calories and worrying about gaining a couple of kilos.

Even if you did not do any of the above, it’s no big deal. You deserve that break! Remember, the only way you can mess this up is if you GIVE UP! So, do not give up and get right back on track after the holiday. Hang on! That’s what this article is about right? Now that we have agreed that you did not screw up, let’s get to our main discussion. 

#1 DITCH THE “DETOX” MINDSET

People often restrict or punish themselves, out of guilt, by fasting for a day or two to “make up” for a few days of over-indulgence and lack of exercise. There is no need to starve yourself or excessively restrict calories or get on unsustainable detox diets. Also, do not try to “cover-up” in the gym by pushing yourself more than usual. You might push yourself extra hard, become too sore or get injured, which can put you out of action for much longer. It will only make you feel worse. 

A holiday is like a speed breaker in your fitness journey. All you need to do is slow down for a brief moment and carry on

Remember, consistency is the key! You make progress by being consistent over a long period, NOT by being excessively strict for a short duration. Being overly restrictive is unsustainable. So, ditch the short term mindset of  “detox” and focus on getting back to your usual routine. 

#2 START FROM DAY ONE

The most common mistake we all tend to make is procrastinating the process of getting back on track after the holiday. It makes us stay in the “holiday mode” for much longer and get used to that lifestyle, even after we are back. No wonder we continue to go to bed late, eat out and indulge more than usual and, find it hard to get back to our usual exercise routine.

Contrary to your personal life, notice what you do at your workplace. Do you take a few days off to “recover” from holiday hangover? Hell No! That is going to impact your leave balance or sometimes even daily wages.

So, what do you do?

You go back to work straightway and do whatever it takes to get back to your usual work routine.

You don’t take a few days to return to work and get started, you start from Day One. Why not do the same for everything else? 

I am not saying that one needs to switch back in one-shot. You decide today that I am going to get back on track and BOOM! It’s done. Of course, it doesn’t work that way – it is hard and takes consistent effort. But it is the mindset that we must strive for. The mindset of starting small, but starting right away! 

#3 TACKLE IT ONE AT A TIME

You don’t have to change everything at once. Once you are back, tackle the process of getting back on track with one thing at a time. I believe there are three elements of a healthy lifestyle that get impacted during holidays

• Sleep
• Nutrition
• Exercise

SLEEP

I like to tackle them in the same order starting with sleep, primarily because it is the one thing that has a profound impact on our mood. I love my 7-9 hours of sleep and any deviation from that routine hampers the quality of life.   

As soon as the holiday ends, the first thing I do is catch up on sleep and get back to my usual sleep routine. 

Reset your internal clock as soon as possible. Most of us tend to overlook sleep schedule, but you’ll be surprised how consciously making that one simple adjustment can go a long way in helping you fix your routine.

NUTRITION

As it takes a couple of days to fix your sleep schedule, parallelly start working on getting back on track with your nutrition. I start with breakfast because it’s the low hanging fruit for me. Also, getting the first meal of the day right will likely motivate you to keep going!

Read more about my approach to automating breakfast HERE

When it comes to nutrition, preparation is the key! Decide your meals for the week and start with making a list of grocery items. Once you have everything available in the kitchen, you are more likely to plan your meals. 

EXERCISE

The last thing I work on is getting back to my exercise routine as it requires a lot more effort and commitment. We often beat ourselves down by having unrealistic expectations from ourselves. If you are back from a two week’s holiday, it is unrealistic to expect you will be back to gym performing at full capacity from Day One. 

Imagine getting back to work with a presentation to a key client stakeholder. How would you feel about that?

Not only are you likely to goof up in the meeting, but the stress and anxiety of performing well will most probably spoil the last few days of your holiday.

A better approach would be to spend the first couple of days reading your emails and catching up with colleagues to get up to speed. 

Similarly, when it comes to exercise, ease into your workout routine gradually. Start with about 50-60% of your pre-holiday intensity and slowly work up to full capacity. Give yourself a couple of weeks, or even more, based on how you feel.

The order in which you tackle each of the elements discussed above is not critical – it is an individual’s preference. But it is essential to work on all three of them to revert to your usual routine.

#4 ACKNOWLEDGE THE CRAVINGS

Once you are back from your vacation, it is but natural to experience post-holiday blues and cravings. So, let me tell you the hard truth! It is unlikely that you will feel great about getting back to your usual routine. It is not going to be easy. You will inevitably go through ups and downs; it’s part of the process. However, acknowledging these feelings and working against the opposing internal force will make the process more bearable, and maybe enjoyable, eventually.

So, acknowledge your cravings and make a commitment that you will control that urge to devour chips, french fries, samosas, pizza, and amazing desserts for at least one week. Soon enough, you will realise you have gained back control over them.

Self-discipline is the strongest form of self-love. It is ignoring short term pleasures for long term benefits and rewards.

Here are some ways to exercise self-control and discipline to get past food cravings:

• Keep trigger foods out of sight and hard to reach: Identify foods you crave and keep them away from you. Try not to keep them at home or make them so hard to reach that you don’t make an effort to eat them again and again.
• Establish “bright lines”: “Bright Lines” simply refers to making firm and clear-cut ground rules. E.g. rather than saying “I’m going to eat less ice cream,” say “I will only eat desserts on Friday and Saturday nights and will limit myself to a maximum of 1 serving.” Bright lines such as these makes it significantly easier to hold yourself accountable.
• Practice conscious procrastination: Whenever you feel like eating something that would make you feel guilty, just say “I will have it later”. Give yourself 10-15 mins. Likely, you will not come back to it. And if you do, you already have some “bright lines” established.

#5 PURSUE OTHER HOBBIES AND SET GOALS

Do not sit around and brood over getting back on track. Get out and get busy! Throw some challenges at yourself so you can take your mind off exercise and diet. If you look back at your happy days, you would realise they were the times when you were doing something challenging and enjoyable. Be it work or personal life, everyone loves challenges, and continuously overcoming them to achieve our goals keeps us motivated.

The secret to motivation is stimulating the space between your ears. Getting back on track after the holiday should not be the only thing on your mind!

So, try something challenging and fun. Go for that pottery class or art exhibition you always wanted to attend. Read your favourite books and learn something new. Or simply get back to an old project you had put on hold. Set new goals and milestones, so you have something to look forward to. Trust me! It will be beneficial for your body composition goals too. A healthy mind in a healthy body holds both ways. Your exercise and diet shouldn’t hold you back from taking pleasure in everything the world has to offer.

Bottom Line

Lack of exercise and overindulging on delightful food may make you feel guilty of derailing from the usual routine and screwing up your progress. Know that you have not screwed up at all! You have learnt quite a lot in your fitness journey, and a couple of weeks off will only give you that well-deserved break. Do not give up and get right back on track after the holiday.

Ditch the short term mindset of “detox” and focus on getting your sleep, exercise and nutrition on track one at a time. Do not procrastinate even for a few days. Develop a mindset of starting small, but starting NOW. Know that it will be hard and you will likely experience post-holiday blues, and food cravings. Focus on your long term goals and exercise self-control to get back on track with your usual routine. You can do it!

If you wish to read about 6 lifestyle changes to sustainably lose fat and improve long term health, click here

Thanks for reading this article. If you have any questions, feel free to message me on Instagram. Get regular blog updates and stay up to date on upcoming coaching resources. Subscribe here

Looking to integrate exercise and healthy eating habits into your lifestyle? Check out 1:1 online coaching and book your discovery call NOW

Follow me on Instagram, LinkedIn and Facebook

My recommendations for protein supplements: 

Whey Protein – Option 1

Whey Protein – Option 2

Vegan Protein – Option 1

Vegan protein – Option 2

Protein for Women

Other Option – Sattu

Other supplements I recommend (Confirm with your doctor before consuming):

Fish oil

Magnesium

Multivitamins

Multivitamins for women

Vitamin D3

Iron

Read these amazing books to learn about mindset, what motivates us and how to form good habits, and break bad ones. 

Drive: The Surprising Truth About What Motivates Us

Atomic Habits

Old Path White Clouds: Walking in the Footsteps of the Buddha

Mindset

7 Habits of highly effective people

30 Days

The post How to get back on track after a holiday? appeared first on Abhimanyu Bhargava.

Winters are here and, ’tis the season when everyone loves to snuggle inside their blanket and eat high calorie “comfort” foods. As the days get shorter, darker and colder, we tend to lose our excitement to workout. Thus starts a vicious cycle of body aches and weight gain. In this article, I will share some practical tips on how to stay motivated during winters. 

YOU BURN MORE CALORIES AT REST DURING WINTERS

As the mercury dips below normal body temperature range, your body works harder to stay warm by generating its own heat. As a result, you end up burning slightly more calories at rest. It means that if you do not drastically increase your food intake, you are more likely to lose fat during winters. Being aware of these changes in your body and the environment will help you devise the right strategy to continue achieving your fitness goals. Here are five tips to motivate yourself during winters:

#1 BE FLEXIBLE WITH YOUR EXERCISE SCHEDULE

I can’t wake up early to workout!

Work gets too tiring, so I tend to skip exercise!

I can’t seem to find time for exercise!

Sounds familiar?

We are often rigid with our view on what’s the right time to exercise. And if we are not able to exercise during that allocated time, we skip it altogether. There is no right time! It all depends on your schedule and preference, and it doesn’t have to be constant all year long.

As an early riser, my preference is to exercise in the morning. Being an online health coach, I have a flexible schedule. So in summers, I prefer to exercise around 8 AM after finishing a few client calls. However, during winters, I shift my exercise schedule to around 11 AM so it’s warmer and I get to soak the occasional sunshine. 

One needs to experiment what works best for them and modify their exercise schedule accordingly. The best time to exercise is the time that works best for YOU. 

A few years ago, when I had a regular day job, I used to wake up early to workout during summers. However, waking up early morning is hard during winters, especially when the temperature is in single digits. So, evening after office seems to be a better option for a workout. On occasional work from home days, I used to workout in noon before lunchtime. 

Long story short, be open to change your workout schedule based on your environment and preferences. You don’t have to force yourself to workout at specific times if it is not feasible. Find what works best for you. 

#2 REDUCE FREQUENCY AND INCREASE INTENSITY

Winter is one season when gathering the motivation to workout can be intimidating. Even if you are motivated enough, the warmup takes much longer that can increase the workout duration drastically. For this reason, I prefer strength training only twice a week. The rest of the days, are dedicated to low-intensity activities such as walking, jogging or some light stretching at home.

When it comes to strength training, less frequency and, higher intensity works better as it allows enough time for your body to recover and adapt.

Often we tend to stress about the number of times we workout in a week. Accepting that less is NOT bad will give you the peace of mind to focus on other productive activities such as reading, cooking and other hobbies which are equally essential for your wellbeing. Add low-intensity activities such as walking and light stretching to your routine to keep yourself active and prevent muscle stiffness.

Note: Higher intensity strength training does not refer to HIIT (High-Intensity Interval Training). It means slow, controlled resistance training in which we increase the load progressively to gain strength and stability. Bodyweight training is one form of strength training. 

#3 KEEP YOUR VITAMIN D LEVELS IN CHECK

One of the most common, yet overlooked symptoms of Vitamin D deficiency is chronic tiredness and fatigue. Vitamin D plays a vital role in the absorption of calcium and phosphorus and facilitating normal immune system function. It is essential for bone health and also helps fight diseases. 

There was a time when I started detesting workouts for no apparent reason. A quick visit to a General Practioner (GP) and a blood test revealed Vitamin D deficiency. 

Quite often, the problem is not our “attitude” or lack of motivation, but the underlying nutritional deficiencies. Insufficient Vitamin B12 or iron consumption may also lead to fatigue and lethargy. If you have been feeling lazy or low on energy for a long time, it’s best to consult a doctor and get yourself tested. 

Vitamin D is primarily synthesised in our body when the skin is exposed to direct sunlight. In winters, the sun exposure is drastically reduced as the day becomes shorter and we tend to remain snuggled indoors. Food sources such as oily fish, egg yolk, mushroom and some fortified products also provide Vitamin D. Depending on a person’s dietary preferences, consuming enough vitamin D may be difficult. In such cases, Vitamin D supplements may be a good choice. 

Consuming about 1000 IU of Vitamin D per day should be enough for most individuals, but the exact requirement varies based on many factors. I usually consume 1.5 tablets of 5000 IU Vitamin D3 every week, during winters. While Vitamin D toxicity due to excess consumption is rare, it is possible. Therefore, it’s best to consult a doctor before supplementation.

#4 INCREASE YOUR “NEAT” TO BURN EXTRA CALORIES

What is “NEAT”?

NEAT stands for Non-Exercise Activity Thermogenesis. It is the energy expended by all the physical activities you perform outside of your planned exercise routine. NEAT includes calories that you burn while performing day to day activities such as grocery shopping, cleaning, climbing stairs, fidgeting, walking your pets etc.

A recent study suggests that NEAT can vary by as much as 2000 kcal per day when comparing two adults of similar body size, lean body mass, age and gender. Even if we consider 10% of that, it is significant especially for those looking to lose fat. 

Imagine burning at least 200 extra calories per day just by making small, simple changes to your day to day activities.

Here are some practical ways to increase your NEAT:

• Take stairs to climb 2-3 floors instead of using an elevator
• Conduct walking meetings at work
• Keep a glass (instead of a bottle) to drink water. Walk to the kitchen to fill it up every hour
• Drink more water, so you have to get up often for restroom breaks
• Participate in performing household chores such as washing, cleaning, cooking etc. 
• Go for leisurely walks while talking on the phone or listening to podcasts
• When working from home, take voice calls while walking whenever possible #WFH
• Walk to the grocery store instead of driving
• Change positions often and stretch while watching TV or Netflix

Working on increasing your NEAT not only helps burn extra calories but also indirectly increases your daily movement, which in turn prevents muscle stiffness and nagging joint pains, a byproduct of a sedentary lifestyle.

#5 DEVELOP A DAILY ROUTINE AND TRACK IT

We make countless decisions every day. Some studies suggest that an average adult makes about 35,000 decision per day. Developing a daily routine allows us to make fewer decisions and go into autopilot mode. It also helps us structure our day efficiently so we can achieve more within the time available.

Develop a daily routine and start tracking it. Often adherence to the agreed schedule gives us a feeling of accomplishment, which in turn motivates us to do more. It will help you to stay consistent and inspire you to keep going further.

Motivation is what gets you started, developing habits and routines is what keeps you going. When we set small goals or tasks, and accomplish them, the brain releases dopamine which makes us feel good and acts as a motivator. 

Here is my typical daily routine during winters. Notice how I have put placeholders for some key activities. Rest of the time is flexible and devoted to work, meals, daily chores etc. Use this as a reference and develop your own daily routine.

• 7 AM: Wake up
• 7:30 – 8 AM: Stretching
• 8 – 9:30 AM: Work
• 9:30 – 10 AM: Breakfast
• 11 – 12:30 AM: Strength Training (twice a week, work on other days)
• 2 – 6 PM: Work
• 6:30 – 7:30 PM: Stretching/ evening walks
• 11 PM: Sleep 

Notice how I have a fixed schedule to wake up and sleep. I have a stretching routine in the morning that allows me to start the day feeling relaxed and energetic. Evening walks in fresh air rejuvenates me so I can unwind during night. Develop your routine and list down the non-negotiable activities. 

I track my progress, whether it’s at work or with regards to strength training, based on how consistent I am. The aim is to have about 80% adherence to the daily routine. If you can manage that, results will follow automatically and, you will feel motivated. 

START YOUR NEW YEAR’S RESOLUTIONS NOW

As the winter season begins, end of the year approaches. The lead up to the new year is marked by New Year’s resolutions that we make to cover up for things we did not do earlier. So during the holiday season, we have an inherent feeling of guilt for not doing what we should have started months ago and, feel anxious about starting something new in the new year. 

New Year’s resolution is just another excuse to procrastinate and allow your brain to say “I will start tomorrow”. Nothing changes on 1st January except for the date and your calendars. 

How about starting your New Year’s resolutions right now and getting a head start? Don’t think of them as huge, life-changing decisions. Think of them as new, small habits that will help you become a better version of what you already are. So, stop waiting for the new year, make it easier on yourself by starting now, so it feels like continuing a resolution that you have already started. Start SMALL, start NOW. 

Bottom Line

As the winter season continues, we tend to lose our motivation to workout and maintain a routine. The energy levels dip down as the days get shorter, darker and colder, and we start craving high calorie “comfort” foods. Small, simple changes can help you stay motivated during winters.  

Be flexible with your exercise schedule, experiment what works best for you and develop a daily routine. Check for nutritional deficiencies and supplement as required. Start higher intensity strength training and get comfortable with doing less. Increase your daily movement and incorporate low-intensity activities such as walking and stretching to your daily routine. Do not wait for the New Year to develop new habits and start NOW. 

If you wish to read about 6 lifestyle changes to sustainably lose fat and improve long term health, click here

Thanks for reading this article. If you have any questions, feel free to message me on Instagram. Get regular blog updates and stay up to date on upcoming coaching resources. Subscribe here

Looking to integrate exercise and healthy eating habits into your lifestyle? Check out 1:1 online coaching and book your discovery call NOW

Follow me on Instagram, LinkedIn and Facebook

My recommendations for protein supplements: 

Whey Protein – Option 1

Whey Protein – Option 2

Vegan Protein – Option 1

Vegan protein – Option 2

Protein for Women

Other Option – Sattu

Other supplements I recommend (Confirm with your doctor before consuming):

Fish oil

Magnesium

Multivitamins

Multivitamins for women

Vitamin D3

Iron

Read these amazing books to learn about mindset, what motivates us and how to form good habits, and break bad ones. 

Drive: The Surprising Truth About What Motivates Us

Atomic Habits

Old Path White Clouds: Walking in the Footsteps of the Buddha

Mindset

7 Habits of highly effective people

30 Days

The post How to stay motivated during winters? appeared first on Abhimanyu Bhargava.

Do you find it hard to motivate yourself to get dressed and workout?

Have you been working out regularly but find it really boring and monotonous?

Do you feel like you are putting in the effort but not able to get the desired results?

Do you often feel lost as if there is nothing to be excited about?

If the answer is Yes to any of the above questions, Read On!

One of the most common and underrated reasons someone feels lost in life is because they don’t have anything to look forward to.

It is that feeling of something exciting on the horizon is what motivates us to keep going. The next vacation, the next episode of your favourite series, an upcoming movie, salsa lessons, your kid’s birthday, the next promotion at work, and so on. These are all examples of events that we eagerly look forward to and that’s what drives us to continue doing what we do every day. The same principle applies when you are working out regularly but feel lost or demotivated:

YOU DON’T HAVE ANYTHING TO LOOK FORWARD TO

There are two major reasons for the above problem:

1. You don’t have goals to track progress

2. You don’t have the right kind of motivation to drive yourself

PART ONE: YOU DON’T HAVE GOALS TO TRACK PROGRESS

Goals are extremely important, not just for tracking progress but also to ensure that you have a definite focus leading yourself in the right direction. Without definite goals, it’s like having all the ingredients in place but not knowing what exactly to prepare for dinner… It’s pointless!

Start setting SMART goals

S – SPECIFIC

The goal must be clear and specific. An example of a vague fitness goal is “I want to get fit” or “I want to lose fat”. A specific goal would be something like “I want to lose 2 inches off my waist” or “I want to lose 10 kgs weight” or “I want to build endurance to run for 5 km continuously”

M – MEASURABLE

Assessing progress keeps you focused and helps you to look forward to something. It is essential to have a measurable goal so that you can track progress and stay motivated. A fitness goal must therefore be measurable. An example of a measurable goal is “To gain strength in order to perform 5 pull-ups”

A – ACHIEVABLE

A fitness goal, just like any other goal in life, must be realistic and attainable. If you’ve never written an article in your life and your goal is to directly publish a book, it’s highly likely that you may give up soon. Instead have attainable goals such as starting a blog or writing the first chapter of your book so you are not bogged down by the thought of completing a mammoth task of writing an entire book. Similarly, if you’ve not been active for a long time, instead of having a mammoth goal of competing in iron man triathlon, break it down into smaller goals. Start with a realistic goal such as running continuously for 10 km or 200 m swim. This would keep you motivated and on track to eventually prepare for the triathlon.

R- RELEVANT

A goal must serve an ultimate purpose in line with what you’d like to achieve in long term.  E.g. If your purpose is to run a marathon, then there is no merit in having a fat loss goal or a target weight which may be achieved automatically as a result of a more relevant goal of building endurance to run for say 10 km without a break

T- TIME-BOUND

Often, people set goals with no set timelines which leads to procrastination or the progress is so sluggish that they end up losing motivation to continue. While its important to be patient and persistent, it’s equally important to have a set time frame in mind so you don’t lose sight of your purpose.

Try it out when you start a fitness regime next time, set SMART fitness goals for yourself, and have clarity on what is it you want to look forward to

PART TWO: YOU DON’T HAVE THE RIGHT KIND OF MOTIVATION TO DRIVE YOURSELF

The most common reason people join a gym or commence a fitness regime is to lose weight and look good. Naturally, the goals are also focused on how many inches you’ve lost from your waist or how many layers of muscles have you added onto your chest and biceps.

While it’s good to see visible results, such goals are often external reward focused and there is little or no focus on enjoying the process. As a result, they tend to create excessive pressure to get the desired results which leads to a downward spiral of boredom and procrastination.

Another factor that comes into play is the fact that sustainable progress requires consistent efforts over a long period of time. When the focus is on external rewards, the motivation stays as long as we keep receiving the rewards continuously. However, the rate of success in terms of fat loss or muscle gain is not solely dependent on the amount of time you spend in the gym or outdoors working out. There are numerous other factors such as nutrition, recovery, sleep, stress levels, and self-discipline.

It’s one of the major reasons why many individuals are not happy with their progress despite having the motivation to exercise regularly. This gets worse for women as they notice spikes in their weight during menstrual cycles.

So what do we do?

Change your focus inwards

A great way to tackle this is by changing your focus inwards towards learning a new skill or type of movement. Learn whatever you enjoy! A good example of this would be to say learning a new dance form. While dancing has similar effects as exercising on your body, most people do it because they enjoy the process of dancing and not to lose fat.

Those inclined to go to a gym can focus on something they enjoy. For someone who enjoys running can have goals such as being able to run for X km continuously or reduce their mins/km. Those interested in getting stronger can choose from a wide variety of movements such as inversions, calisthenics, gymnastics, or some of the martial art forms that are challenging yet fun to learn. Even weightlifting can be enjoyable, as long as the focus is on exceeding your PB (Personal Best) and not solely on building muscles.

That way it’s the challenge of learning a new skill set (or honing existing ones) that will keep you motivated to keep going. And when that happens, other factors will automatically fall in place. In fact, such goals will eventually lead to the rewards of losing fat and gaining muscles for an attractive physique in a sustainable way

Check out the below photo in which I am flaunting my ability to perform wheel pose (or full-bridge pose) with one arm. A goal that has enough progressions to keep me motivated and leads to improved strength and mobility. 

Imagine how a basketball player focuses on improving his/her jumping skills so they can dunk. They do various exercises such as deadlifts, jump squats, box jumps, etc. to achieve the ability to dunk. An effect of that is they get really strong legs. Here, the motivation is reward focused but the reward is an internal reward to learn a skill. 

The bottom line

Setting well defined, measurable fitness goals that are not overwhelming to achieve will help you stay focused and have something to look forward to. There should be a set target date for the goal, so you don’t procrastinate and lose sight of your purpose.

Your time in the gym and outside will be more enjoyable if the focus is shifted inwards towards the internal rewards of learning a new skill or type of movement, rather than the external reward of losing weight or gaining muscles.

So, next time you head to the gym or start a workout routine, think of what is it that you really want to learn and make some goals for yourself. Enjoy the journey!

Thanks for reading this article. If you have any questions, feel free to message me on Instagram. Get regular blog updates and stay up to date on upcoming coaching resources. Subscribe here. 

Looking for guidance to get started and take your fitness to the next level? Check out 1:1 online coaching and book your discovery call NOW

To read more in-depth about what motivates us, check out these books:

Drive: The Surprising Truth About What Motivates Us 

Start with Why

Quiet Leadership

My recommendations for protein supplements: 

Whey Protein – Option 1

Whey Protein – Option 2

Vegan Protein – Option 1

Vegan protein – Option 2

Protein for Women

Other Option – Sattu

Other supplements I recommend (Confirm with your doctor before consuming):

Fish oil

Magnesium

Multivitamins

Multivitamins for women

Vitamin D3

Iron

The post How to motivate yourself to workout by changing focus inwards? appeared first on Abhimanyu Bhargava.