Steps to sticking with your wellness program

Many of us have struggled to live a healthy lifestyle consistently. I have… I know Lindsay has. Do you ever wonder why you’re unable to stick with your program or to see results? How much better could your life be if you took care of your body?

The first step to sticking with a wellness plan is to know why you’re doing it. Part of our new years REVELATION is to throw the resolutions out the door. 75% of people only stick with their new years resolution for 7 days. It’s become more of a joke than a real time for personal goal setting. Starting your new years revelation requires you to dig deeper than just “I want to get healthier” or “I don’t want to drink as much this year”.

Your WHY is the thing that keeps you motivated, that keeps you going when times get tough. Your WHY is the reason that you need to live a healthy lifestyle, and if it doesn’t make you cry, dig deeper. Think about everything that is important to you- your family, your friends, your job, your personal well being, then picture yourself being healthy and happy. Now, think about those things again. How much better could your job, time with your friends and family, your personal well being and your life be? You can see your kids and grandkids living a healthy lifestyle with tons of  energy and excitement for life!

You can also see yourself being energetic and living life to the fullest, not just surviving it. Imagine waking up bright eyed and bushy-tailed every morning instead of barely staying awake all morning. What else can you see happening for yourself when you chose to live a healthy lifestyle?

Your WHY is way more than a week of clean eating. Your Why is your life, your future. And that’s gonna be the thing that keeps you going! The thing that pulls you back on track and reminds you why you’re taking care of yourself. It’s something that can always stay on your mind and in your heart.

Now that you have your WHY in mind, heart, and on paper, many many times, step two is making a plan to stick with your revelation. It all starts with cleansing everything negative from your life. Go through your house and toss out everything that’s processed, made of grains, has added sugar, and go to the grocery store to buy huge batches of greens, proteins, and healthy fats. I’ve said it over and over, if anyone is like me and I know bad foods are in the house, I’m going to eat it. Cleaning out all of those tempting foods is always such a powerful first step to a healthy lifestyle. Now that you have all of the bads out and goods in your kitchen, use the goods. Make your breakfasts and lunches for the week so there’s no excuse to eating bad.

Not only should you cleanse the bad foods from your life (and body), cleansing any negative energy, negative people, and negative thoughts is something that will help you grow as a person.

Everybody knows that person who always complains and is just negative towards life. You tend to act like the people who you’re around the most, so cleansing those negative people out of your life as much as possible will help you think more positive and to be grateful instead of complaining. 

Surrounding yourself with positive and energetic people will help you think more positively and energetic

–> positive thoughts generate positive feelings and attract positive life experiences.

Negative thoughts are something that happen way too often and should be banned from your thought process. Do whatever it takes for you to get those destructive thoughts out of your head. Leave notes for yourself or name the alarms on your phone that say “you’re beautiful”, “smile”, “don’t worry, be happy” or “I’m awesome”. It sounds corny and almost ridiculous, but do what it takes to nail positive thoughts in your brain. Decide every morning that you’re in a good mood and are going to have a good day, wake up and have a positive thought immediately. Even if you don’t have a good day, finish your day with a positive thought, hit the reset button, and wake up with a positive attitude all over again.

The second part of your plan should consist of balancing your life. You have your WHY, you have your positive attitudes, and have cleared the negativity out of your life, it’s time to balance and prioritize (your life, not only your carbs, proteins, and fats). Write down the things that you need to spend time on. Work, family time, cleaning, meal prepping, YOU time. Once you have recognized everything that’s taking up your time, prioritize which is most important to you and identify when you have time for that.

Obviously you have set hours that you need to work, so those hours that you’re not in the office need to be used to their full advantage. Example of what a prioritized week can look like: MWF nights are time to spend with your family, tTH nights are put aside to be productive- getting your to do list done, no procrastination, no laziness on tTh nights, Saturdays are your “you” days- things that make you happy, visiting friends, going out or staying in, Sundays involve more family time, maybe family that you weren’t able to see during the week, and Sunday nights can be your meal planning and prepping nights. Take a grocery store run and actually take the time to make your weekly meals.

Make your “to do” lists. Make one for work, one for home, one for cleaning, a list for groceries… get in the habit of making and prioritizing those to do lists. It’ll help you get more done and feel more like you’ve accomplished something rather than looking at everything that you have yet to do. Accomplishing your to do list will also help you think positive thoughts about yourself and proves to yourself that today was a successful, constructive day!

You have your why, cleansed negative things from your life, balanced and prioritized your time, now it’s time to get out the building blocks. Your life is constantly able to be built stronger. Build healthy relationships and friendships, build your confidence in your life and your work, build muscle, build fun times with good people…

Think about your past and how long you have been tearing down your well being. Eating bad, treating your body terribly, disrespecting or being negative towards the people around you…. All of those things tear you down. It’s time to build back up with positives, not negatives. Build other people’s confidence, you’d be amazed at how good it can make you feel to give a compliment per day. Be sincere, be kind, and that’ll help you build yourself up to be a good person.

Everything that you do every single day, ask yourself: will this make me a better person? If it’s arguing with another person, thinking negatively towards a task, eating a terrible meal, always stop and ask yourself, if doing this activity will make you a better person than you were yesterday. That way, when you look back on the day before, you can see what you did yesterday that made you grow into a more incredible person. You can be a good person. You can be positive. But there’s always room for improvement. Strive to improve yourself, outside and in, and that’s when you’ll start noticing what life is all about.

Honestly, in order to get to the top, you have to take people with you. Good attitudes are contagious, so being a positive and happy person towards your peers will also help them be positive and happy. Help them see the positives in life and go back to what I just said, compliment people. Encourage and love them. Who knows, they might be going through a rough time and need the extra love. Love them where they’re at no matter what the circumstances.

Whether they’re a day or a year long, little or big, everyone has hiccups in their wellness plan. Falling off is easy, trust me I’ve been there, but getting back on track to a healthy lifestyle is so incredibly hard. From now on, getting back on your wellness wagon is going to be easier. Why? Because you have YOUR WHY. You have that reason in your heart why you need to take care of yourself. If you lose somebody close to you, have a traumatic life experience, or even just go on vacation and fall deep in a wellness slump, sit down, close your eyes, and think about your WHY and all of the reasons you have to help you better your wellness.

Personal example: I lost my uncle Slim due to health reasons a little over a year ago and boy did I plunge deep into crappy foods, beer, not working out… anything bad really. It was one of the worst times I’ve fallen, physically and mentally.

A few weeks after my nose-dive, I laid down, closed my eyes, and thought… man, he wouldn’t want to see me like this. He wouldn’t want me to be unhappy, especially with myself. And that was it. That same day, I went to the store instead of Taco Bell day and got meats, veggies, as much healthy fats and proteins that I could afford at the time. After that, I told myself that I would never treat myself like that again because I know that he wants me to be living my life to the fullest.

The reason I decided to share my personal story with you is because my Uncle died after he quit taking care of himself. He struggled with weight for his whole life, went low carb for a while and dropped a lot of weight and looked amazing! Then…he just stopped trying. He didn’t clean, leave the house besides for work, watch his diet… I don’t wish that kind of unhappiness to anyone.

I want you to take a good look at yourself, especially if you’ve fallen off the healthy lifestyle track, and really decide why you need to get back on. That’s why your initial “WHY” needs to be the key to your heart, to help you over that hiccup and back on track to taking care of yourself in a healthy lifestyle. Hiccups are going to happen, they really can’t be avoided sometimes, but now that you have your why to pull you back on, you’re ready to succeed for life.

There’s a lot of people in this world. But out of this entire world, how many of yourself are there? There’s only one you, you have control over your life. You wouldn’t give others your accomplishments, so why would you make them responsible your problems?

This is the part of your plan where you stay accountable for yourself. You are in control of what you eat, how active you are, your lifestyle. It’s time to stop blaming others for your problems, mentally and physically. No more “they’re stressing me out” or “work makes me stressed so I just eat”. The worst thing you can do when you’re stressed or angry is to make your body stressed and angry. Go for a walk, work it off, or just drink a ton of water! Commit yourself to a healthy lifestyle. Be liable for your own personal wellness and get it done! No more putting it off. This is your time to start actually living life. Don’t do it for me because I preach it to you, do it for yourself, do it for your WHY.

You guys, the thing I want most in life is for YOU to succeed with your wellness. Don’t give up. It’s a bumpy ride, but suck it up and GET IT DONE!!!


One thought on “Steps to sticking with your wellness program

  1. Great article, Cola, and spot on about needing a “why”. For me, that “why” is bicycle racing. I needed to lose weight to compete, and I needed to fuel my training with the right foods. As I gradually shifted away from carbs, to healthy fats and protein, I achieved my ideal weight. My attitude is positive, my energy is off the charts, and I’m a much more positive influence on those around me. Less TV, more cooking, and more accomplished. It’s a such a great way to live. Thanks for helping people get on track!!

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