WORKSHOP: Stop Relying on Motivation and Willpower 2
Welcome and thanks for joining me for the second part of Stop Relying on Motivation and Willpower Workshop. It’s been lovely hearing from you and receiving your comments and feedback to the first video.
I’m glad so many of you got so much from it.
In case you missed it, in the previous session, we talked about the key health or wellness goal you have, and most importantly and the key lesson is uncovering why this is important to you.
- loosing weight
- eliminating destructive patterns including self-talk or behaviours
- getting fitter
- compete in a specific competition or event
- work on your relationship, this may be with yourself or with a certain loved one in your life.
Digging deeper into why is where the gold is
And I don’t mean staying superficial and thinking you should do it, but rather why is this an important part of your life.
Now, this could be a many number of things, I only give examples in order to be helpful but also what I’ve seen work with my patients and for myself at different points in my own journey.
If you want to lose weight to be a specific size, or to fit into a specific outfit, that’s actually not very meaningful.
The one exception I would say, is that women who are about to get married often lose a rapid amount of weight, however, this is often not achieved in a healthy and sustainable way, and that the weight usually returns shortly after.
Now if you want to lose weight in order to increase your fertility, be a fit parent who can run around after their kids and stay active and healthy to see not only your kids but grandkids graduate, that’s heartfelt and is truly valuable and meaningful in your life.
The why behind your goal is worth investing in and can not only jump-start your progress but eliminate the need for willpower.
Review your why regularly, so you don’t lose sight of the bigger picture
You have an opportunity to not only reach your goal, but to make lasting change and impact on your life, but also the lives of your family, your friends, your work colleagues, and other people you come into contact with.
They too will see your results and you can have a positive influence on their life, their lifestyle and help them on their journey.
In case you are joining us for the first time, I’m Dr. Prue Eddie, I’m an Osteopath and am passionate about helping people achieve a balanced, healthy lifestyle and to enhance people’s own sense of wellbeing and live a better, long-lasting, and more fulfilling life.
Even though I’m a health professional, I have struggled with the same issues as you, being overtired, feeling like there aren’t enough hours during the day, and not always making the healthiest choices. Thankfully, through the process of identifying my own patterns, I have been able to make and sustain long-lasting change. It is no longer tempting to put junk food in my body, I don’t battle with my inner self, have a growth mindset, easily get myself moving to exercise, or to care for my body and mind with meditation and find peace.
You too can transform yourself from where you are now, to where you want to be.
And I feel a deep sense of meaning and purpose to help you achieve that in your own life.
I’d like to tell you a story as to
Why I had to cancel my gym membership
Now it is important to get enough movement into your day, so I don’t want to confuse you.
5 or 6 years ago now, I joined a local fitness studio as I was committed to make exercise a more prominent part of my daily routine. There were a number of things that I liked about it. It was clean, without the stale sweaty gym smell that so many places have. You know what I’m talking about right? The people were friendly and not too busy. There was attention to detail, such as ensuring people were getting a combination of different types of exercise and regular check-ins to make sure progress was being made.
However, there was an unfortunate undercurrent. There were some fantastically fit people, buff, incredible bodies, I’m speaking anatomically of course, but they were deeply unhealthy. There was irregular or obsessive eating and many had self-esteem, self-acceptance, or self-worth issues. I observed an inability to rest and instructors pushing people when recovery was what was required. And the culture encouraged this type of behaviour. They wanted you to join them on their journey, which from an emotional level was deeply unhealthy and thinly veiled in an external presentation of optimal health.
Unhealthy Body Positivity Movement
Now let’s touch on for a moment on another current phenomenon that I’m observing in the media. There is a strong body-positive movement. This sounds good and generally speaking I say should be encouraged. However what concerns me are the people who are getting some attention are not, in fact not healthy themselves. No matter what size you are, you deserve love and acceptance. There is no question. However, I am concerned by the body-positive but morbidly obese movement.
There is a reason why we chart people’s weight vs their height and get a clear measure of if people are under or overweight, obese, or healthy weight. The evidence that being in the healthy weight range gives you the best long-term outcomes is overwhelming, in fact, it is undeniable. This is not to say that being a healthy weight equals healthy, as there are 5 key areas of health and we will touch on those in a moment. But if you are overweight or obese, which 60% of the Australian population fit into this category, you can not be functioning at your best.
You can also be skinny and healthy, or unhealthy. You can be mildly overweight and be relatively healthy or unhealthy. But you can be healthier.
You can’t be morbidly obese and healthy in the long term.
People often accept how they feel, move or think as a normal baseline. You often don’t know you can feel better than you do right now. I don’t have pain, so therefore I must be fine.
Or maybe you know something isn’t quite right, but you’re just not sure exactly what you should be focusing on in order to make a real difference.
What I thought would be helpful to share with you is the 5 key parts of your life that need to be in balance in order to achieve and sustain a healthy well life.
So what are the 5 areas that will enhance your wellbeing.
- Nurturing nutrition
- Movement matters
- Body awareness
- And Relationships
You might think, well that’s not exactly anything new, well let me go into a little more detail.
When you think about nutrition, do you automatically think about food, well yes, that’s fair enough. There’s lots of things you could think about when it comes to what you eat, different food macronutrients, fats, proteins and carbs, junk food, delicious food, guilty pleasures.
How about your fruit and veggie intake?
80% not meeting fruit and veggie intake
The stats are in and we know 4 out of 5 of us are not meeting their daily fruit and vegetable requirement, that’s 80% of the population.
That’s right, 2 fruit, 5 vegetables. Do you have room to improve?
How about fluid intake – are you drinking your minimum 8-10 glasses of water each day? now I would say this is the baseline for fluid intake, but most people could probably have a bit more.
Then there is sun exposure, how is this nutrition? Well, it is by far the best way for us to meet our daily Vitamin D requirement. In Winter, in Victoria, most of us need at least 15 minutes of sunshine on our arms and legs each day between 10 am-2 pm to get what we need.
I could keep going, but the point is, nutrition which we know is incredibly important, but most people aren’t achieving it, or don’t know where to start.
What about movement
How much are you getting vs how much do you need? Do you get different types of exercise into your week. How many steps do you walk in a normal day, what about strength type exercise, pelvic floor activations, or cardiovascular fitness.
Want help to know what you need and where to start? How about starting by tracking what you already do. This way you have a clear baseline so you know where to build from, then increase by a maximum of 10% per week.
What are the benefits of body awareness?
Body awareness, don’t worry if you don’t know what this is, you wouldn’t be alone there.
The science is getting clearer about the importance of being able to tune into how your body feels is important in regards to tension, stress management, and achieving relaxation. How we feel physically and emotionally is very important and underpins rational decision-making. It is very hard, if not impossible to outthink a bad feeling.
We can just take a few moments each day to check in with how we feel and name the feeling. There is power in naming the feeling and I would encourage you to do so. This has been particularly empowering for me and has increased my ability to recognise when I’m getting tired or tense. This helps me to make small adjustments to my routine, including some stretching or some breathing exercises to improve how I feel.
Body awareness influences our mindset
While people can have a natural tendency towards having a glass half empty or half full view of the world, it is not predetermined and changeable over time. Our minds are very powerful and can either be working towards or away from our heart’s desires. If you can learn to harness the internal messaging, the consequences can be remarkable.
The quality of our relationships is key to a healthy life
Then there’s relationships, which starts with the relationship you have with yourself. If you are comfortable in your own skin, have confidence and a healthy sense of self-worth, you are more capable of developing supportive and trusting relationships with others. We know the healthiest people in our community have deep social connections, increasing the value and meaning of their lives. Being able to be vulnerable and be ourselves and feel love and appreciation of that is an essential part of our wellbeing.
Now people have been asking about how it’s possible to achieve all of this, let me tell you, I was right there with you.
The most common thing I hear is, Prue, I just don’t have time.
But what if you could break it down into just implementing one thing at a time. Could you just focus on one small change to your daily routine in order to start to see what you are capable of.
Think about how you could include your kids, your partner, your friends.
The key is your routine
Maybe you can exchange one thing for another.
Could you check your phone to see how much time you spend on social media, or watching TV or count how many times a day you check your email.
From there, commit to reducing your time doing this activity by a few minutes each day.
When it comes to email, maybe you reduce checking it to 2-3x per day, down from every hour.
We know that the more you multitask, the less productive you are.
If you reduce your interruptions in your day, can you find a few minutes to just implement one thing.
That’s all it takes to make a start, to be on the journey, and to start to feel better. Once you’re experiencing benefits, it’s easier to make another small step towards your desired outcome.
You too can experience transformation.
In the third part of the series, we will be diving deeper into how you can positively own how you feel and achieve your goals using visualization and breaking down a habit into the fundamental single step to change.
Now as always, I love hearing from you and getting your feedback. Did you find this helpful and easy to follow? Is there one thing you have identified that you are going to change? Feel free to share this video with a friend or on your social media.
Ask me a question about anything that is coming up for you. Speak soon.
Take care, bye for now.