Has quarantine got you in a slump? if so listen in while Bikini coaches @chrisnicole_ifbbpro and @amyehinger give tips on how to transition out of a slump cycle. If you have fallen out of exercise or diet, due to quarantine disruption or from stressful things going on in life, it’s hard to get started again. If this you let’s go through ways to break out of that slump:
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One Goal. Sometimes being in a slump, is often because we have too much going on or too much stress in life. We are trying to do too much. It saps our energy and motivation. It’s probably the most common mistake that people make: they try to take on too much, try to accomplish too many goals at once. You cannot maintain energy and focus (the two most important things in accomplishing a goal) if you are trying to do two or more goals at once. It’s not possible. You have to choose one goal, for now, and focus on it completely. This can be hard but you can always do your other goals when you’ve accomplished your One Goal.
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Find inspiration. Inspiration, comes from various sources. For some it’s following others who have achieved what you want to achieve, or who are currently doing it. Watching YouTube videos, listening to podcasts or following successful people on Social Media
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Get excited. This sounds obvious, but most people don’t think about it much: if you want to break out of a slump, get yourself excited about a goal. But how can you do that when you don’t feel motivated? Well, it starts with inspiration from others (see above), but you have to take that excitement and build on it. talk about it, read about it as possible, and visualizing what it would be like to be successful (seeing the benefits of the goal in my head), I get excited about a goal.
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Build anticipation. This will sound hard, and many people will skip this tip. But it really works Many of us will get excited and want to start today. That’s a mistake. Set a date in the future — a week or two, or even a month — and make that your Start Date. Mark it on the calendar. Get excited about that date. Make it the most important date in your life. In the meantime, start writing out a plan. .
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Post your goal. Print out your goal in big words. Make your goal just a few words long and post it up on your wall or refrigerator. Post it at home and work. Put it on your computer desktop. You want to have big reminders about your goal, to keep your focus and keep your excitement going. A picture of your goal (like a vision board etc)
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Commit publicly. None of us likes to look bad in front of others. We will go the extra mile to do something we’ve said publicly. hold yourself accountable — don’t just commit once, but commit to giving progress updates to everyone every week or so.
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Think about it daily. If you think about your goal every day, it is much more likely to become true.
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Get support. It’s hard to accomplish something alone. Find your support network, either in the real world or online, or both.
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Realize that there’s an ebb and flow. Motivation is not a constant thing that is always there for you. It comes and goes, and comes and goes again, like the tide. But realize that while it may go away, it doesn’t do so permanently. It will come back.
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Stick with it. Whatever you do, don’t give up. Even if you aren’t feeling any motivation today, or this week, don’t give up. Again, that motivation will come back. Think of your goal as a long journey, and your slump is just a little bump in the road. You can’t give up with every little bump. Stay with it for the long term, ride out the ebbs and surf on the flows, and you’ll get there.
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Start small. Really small. If you are having a hard time getting started, it may be because you’re thinking too big. If you want to exercise, for example, you may be thinking that you have to do these intense workouts 5 days a week. No — instead, do small, tiny, baby steps.
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Build on small successes. Again, if you start small for a week, you’re going to be successful. You can’t fail if you start with something ridiculously easy.
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Read about it daily, especially when you’re not feeling motivated.
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Call for help when your motivation ebbs. Join an online forum. Get a partner to join you. Ask them for advice. Ask them to help you overcome your slump. It works.
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Think about the benefits, not the difficulties. One common problem is that we think about how hard something is. Exercise sounds so hard! Just thinking about it makes you tired. But instead of thinking about how hard something is, think about what you will get out of it. The benefits of something will help energize you.
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Squash negative thoughts; replace them with positive ones. Along those lines, it’s important to start monitoring your thoughts. Recognize negative self-talk, which is really what’s causing your slump.
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