How To Stay Motivated

Road leading to finish

At times it can be easy to lose motivation and forget what you are working so hard for. Sometimes you just need a few quick tips to give you that spark again to continue on your journey.

 

  • PROGRESS PICS: When you are looking at yourself in the mirror, it’s hard to notice changes between days. Progress pictures are a must for not only self-motivation, but to keep track of progress. Some changes may not be visible on the scale but can be visible in the mirror. Without visible progress it’s easy to lose motivation. It is very important that you keep the photos very consistent so remember you stances, (forward picture & side view picture) and either wear the same outfit and a consistent fit.

 

  • WRITE EVERYTHING DOWN: Whatever your goal is or even a motivational quote, write it down or print it out. If you need some examples check out our social media posts for our #MotivationMonday quotes. Put it everywhere; bathroom mirror, fridge door, pantry door, background on your phone and take it to your desk. It will be a reminder to keep going and not to give up when you feel like quitting.

 

  • FIND A BUDDY: One of best ways to make sure you stick to your plan is to do it with someone. You can motivate each other. Your buddy will push you to stay on track while you do the same for them. Make sure you pick someone with similar goals and commitment levels.

 

  • BE PATIENT: The results will come so remember to continue to be patient. Don’t get upset because you aren’t seeing the results you want right away. If you stay committed, and continue to work towards your goals the results will come!

*Individual results may vary. Seek medical advice before starting any weight loss program. Contact Red Mountain Weight Loss to make sure this is the right solution for you.

Time to Unplug – Digital Detox

modern computer gadgets

Get offline – free your mind – go outside  – look up at the sky – take in the beauty of the real world – exchange a smile (not an emoji) – reclaim free time – update your state, not just your status – disconnect to reconnect.

 

We’re the first to make jokes at ourselves about being addicted to our smartphones, but the truth is it can be extremely unproductive and unhealthy. If you can’t go 20 minutes without checking your photo ‘likes’ or you sleep with your phone under your pillow, it’s time for an intervention.

 

It’s not only beneficial for yourself but the people around you to revisit the time before technology. Consider a week-long detox to re-evaluate your technology dependence and find the perfect balance.

 

WHY Digital Detox:

 

  • To take a break
  • To get to know yourself
  • To flex those creative muscles
  • Get better sleep
  • To spend time with your friends and family

HOW TO Digital Detox:

 

  • Email: Set an automatic response on your email that includes when you will be back and an emergency contact.
  • Cell Phone: Let texts go unanswered, set designated times to respond periodically through the week and during the other times enable “Do Not Disturb.”
  • Cell Phone: Disable App notifications and sign out of your social media accounts.
  • TV: Drop the remote for the week and find outdoor activities you would usually opt-out of.
  • Computers/ iPads: Shut down.

 

Extra Tips to Remember:

 

  • Resist using your phone first thing in the morning, that includes not using it as your alarm clock
  • Unfollow people who aren’t really friends, unsubscribe from unwanted emails and delete unused Apps
  • Set up a charging location outside of the bedroom
  • Sometimes just leave the phone at home and go out
  • No phone zone at the dinner table
  • Designate a shut off time

 

So are you up for the challenge?

*Individual results may vary. Seek medical advice before starting any weight loss program. Contact Red Mountain Weight Loss to make sure this is the right solution for you.

Wake Up on the Right Side of the Bed- Morning Tips

girl wakes up

Nothing is worse than that Monday morning alarm clock forcing you to wake up and get through another week before your next relaxing weekend. Your morning can be that make or break moment that sets up for a good day or a bad day. Establishing healthy, positive habits will put you on a path to success and a string of happy days.

Things you can do to jump-start your mornings:

 

  • Go to bed earlier: It will be tempting for a while to start another show on Netflix before bed but remember you’ll pay for it in the morning. Instead, turn off all electronics and wind down with a cup of tea, a good book and a solid 8 hours sleep.

 

  • Prep for an easy morning: Shorten your morning routine by packing your snacks and lunch the night before, stock your gym bag and have your clothes picked out. Something that only takes 10 minutes the night before may take you double the amount of time if you’re not a morning person. So prep for less stress by crossing those tasks off the night before.

 

  • Reward yourself for skipping the snooze button: The biggest temptation in the morning is hitting the snooze button because that extra 15 minutes sleep sounds better than getting out of bed. So reward yourself for that extra time: make a hot cup of coffee and read the newspaper or your favorite blog, get in some extra cardio or indulge in some gossip television. You’ll find yourself more motivated when you start the day on that positive note.

 

  • Move those muscles: Take 5 minutes when you first get out of bed to wake up your muscles and get ready for the day. You can also use this time for a quick few yoga poses or if you’re so inclined, an exercise routine. If you’re currently not working out regularly, start off with stretches until it becomes a habit and then you can organically transition into more.

 

  • Eat healthy: Breakfast is the most important meal of the day. Fill your plate with lean protein and re-energize with a breakfast consisting of proteins and fruits. And for you zombies in the morning have some caffeine with your coffee or tea.

 

  • Make a playlist: Help yourself become that morning person with some uplifting beats. Put together a playlist of your favorite songs that will turn getting ready into a bathroom concert series.

 

  • Open the curtains the night before: It’s easy to stay in bed for an extra hour when you‘re in a dark cozy cave. To avoid this situation make sure the curtains are open before going to bed, it ensures for the bright morning light to fill your room.

 

 

Comment below with any tricks you have to share that start your mornings off on a positive note!

*Individual results may vary. Seek medical advice before starting any weight loss program. Contact Red Mountain Weight Loss to make sure this is the right solution for you.

Tips on How To Meal Prep

The key to having a healthy diet and sticking to it is planning ahead. It’s important to plan out your meals and make a grocery list before to going to the store. When you meal prep, you get rid of all the temptation to snack on foods or just choosing the convenient fast food chain around the corner. This way you have your meals ready at hand, all measured out and hunger will not win the battle.

 

While you might think that meal prepping is a daunting task, and you might be thinking how are you supposed to cook all these meals for 7 days in just a few hours? It’s actually easy!

Mom Preparing Meals

 

  • Make lists: Make a list of meals you would like to cook for the week and a separate list of the groceries that need to be bought.
  • Invest in quality Tupperware.
  • Purchase a food scale: Portion control, portion control, portion control! Electronic scales are simple to zero out so you can portion your foods directly into the Tupperware.
  • Eat with your eyes: Get a variety of fruits and vegetables so your food is full of color, its appeal is more important than you think.
  • Stay simple:  Simplicity is key. Just remember, proteins and vegetables!
  • Cook foods that will last: Chicken breast and lean beef are a great food that will last if you’re considering making seafood remember to eat it in the first couple of days of the week.

 

Pick one day early in the week (such as on Sunday) to plan, then purchase and prepare.

 

  • Plan: Make a list of meals to make during the week and a list of items that need to be purchased. If you are currently on RM3 or HCG make sure they are an approved food.

 

  • Purchase: Make a grocery store run and do not you don’t stray from your shopping list. Avoid the junk food aisle!

 

  • Prepare: Peel, chop, cut and pack all raw vegetables that you’ll have to snack on (and repeat for fruits). Next, place the raw protein on the scale to separate into the correct portion sizes. Cook protein as desired and place in Tupperware containers.

 

In no time your meals will be made for the week and you’ll have more time to relax after a long day than worry about cooking. You might even find that prepping your meals can be fun!

*Individual results may vary. Seek medical advice before starting any weight loss program. Contact Red Mountain Weight Loss to make sure this is the right solution for you.

Quick “Made For TV” Workouts

TVWorkout (1)It’s time to make your TV time count! Rather than reaching for the remote to fast forward through commercials, use that extra time for a few quick and easy exercises.

It’s a great alternative for those non-gym days or if you’re on a weight loss program such as RM3 at Tucson Medical Weight Loss, where strenuous exercise is not recommended while on the program. Here is a simple routine you can tackle during TV time:

  •  Car Commercial: 20 crunches
  • Fast Food Commercial: 50 jumping jacks
  • Phone Carrier Commercial: 20 squats
  • Insurance Commercial: 20 second planks
  • Retail Store Commercial: 10 push ups
  • Movie Trailer: 10 bicycles (lay on the floor, move your legs in a bicycle motion)
  • TV Show Teaser: 20 second wall sit
  • PSA: 50 jumping jacks
  • Any Other Commercials: take a break

It’s even easy to create your own routine based on your favorite TV show if you like skipping through commercials; pick anywhere between 5 and 10 regularities you see during your favorite show on a weekly basis, and set specific exercises to each of those regularities. For example: On Grey’s Anatomy every time a character mentions a character no longer on the show you have to do 10 sit-ups. Happy TV watching!

*Individual results may vary. Seek medical advice before starting any weight loss program. Contact Red Mountain Weight Loss to make sure this is the right solution for you.

VINCENT E

Total Weight Loss: 96.2 lbs.

*Individual results may vary. Seek medical advice before starting any weight loss program. Contact Tucson Medical Weight Loss to make sure this is the right solution for you.

TAWNI R

Total Weight Loss: 33 lbs.

*Individual results may vary. Seek medical advice before starting any weight loss program. Contact Tucson Medical Weight Loss to make sure this is the right solution for you.