Tag Archives: Goals

So what is motivation ?

Motivation is the determination to reach our personal goals or desires. It is influenced by how much we want to achieve that goal, what we might gain from the achievement and what we from expect from ourselves.
There is little doubt that when it comes to health and wellness, the ability to stay positively motivated and continue with good physical activity and nutrition habits can be a struggle. Often we start out strong and then ‘life’ gets in the way and we go back to our old, perhaps not so good, behaviours. So here are some quick tips to help you stay motivated. 

- Self-belief to stay motivated is important as it influences our thinking. Developing a positive and high self-belief can create successful changes in our behaviours especially during exercise and help us reach our goals. Use positive self-affirmations.

- Find your reason why you want to achieve this goal, write it up somewhere and keep your focus on it, this is often a good way to stay motivated if you feel you are faltering.

- Set realistic, rewarding goals and regularly review them. This is a key aspect of keeping yourself motivated to get the positive benefits. To start with, it is sometimes helpful to just set one achievable goal and work it into your daily routine, break it down into manageable parts.  For example if your goal is to exercise, start by doing a daily walk for 30 minutes. Have a timeframe for when you want to have achieved this a s regular activity and then build on it.

- Keep a good and regular routine – Use an app or a reminder system so you can’t let the day escape before you have achieved your daily goal – some people make this work by creating a daily appointment for themselves just as they would for any other appointment for example the hairdresser, doctor, dentist or a friend. Being busy’ or ‘being too tired’ often causes a break down in the routine that was
initially set.

- Use your family and friends as support – tell them about your goals and encourage them to help keep you motivated. Buddy up with someone so you can help and motivate each-other or get yourself a mentor to guide you. Check your goals and your progress frequently. Seeing good progress is a great motivator in itself, and can also improve your self-confidence.

- Keep goals fun and reward yourself when you have achieved them, make a plan for when and how you will do this. Put a note on your calendar for reward day so you keep progressing towards the goal.

Remember …..
If you lose motivation for a day or two, don’t let that deter you. Pick yourself up and carry back on again, see it as a challenge not a failure, setbacks are normal.

Alcohol

Alcohol consumption is always a risk and the risk further increases if there is an excess on a regular basis or if binge drinking occurs. Excess alcohol consumption by women can cause issues in weight gain, high blood pressure, and increases risk for many health conditions including cancers and diabetes. Health and wellness in relation to alcohol does not have to take away alcohol all together for women, however promoting a healthy lifestyle whereby alcohol is not relied upon can ensure you are not consuming too much. These are some useful tips for the home and the workplace to promote this balance and provide positive healthy living messages surrounding alcohol intake:

1. Try not to make staff or other outings in places that promote alcohol consumption.
2. Always have water/other options available instead of alcohol at work functions.
3. Attempt to set goals to reduce the amount of standard drinks you have per day/week.
4. Avoid binge drinking.

These few tips can reduce the risks that come with consuming alcohol. Though avoiding alcohol all together would be the ultimate goal to avoid the many risks that can come from its consumption, remember there are other options. By placing smaller goals like specific weeks or months with no alcohol it is recommended to decrease the chances of getting a life-threatening illness and increasing overall health and wellness.

Goal Setting

Goal Setting can be an important action in ensuring health and wellness. Setting goals both large and small can provide direction and focus and promote healthy habits to provide positive outcomes. Here are five goals that the Women’s Wellness Program focuses on to encourage healthy change:

  1. Healthy weight and waist circumference.
  2. Physical activity.
  3. Reducing unhealthy habits.
  4. Healthy eating.
  5. Reducing stress.

Setting small goals within each area gives a starting point. Goal setting should start with goals that are not easy but not impossible. Starting with smaller goals allows you to put in the effort to do something and be able to maintain it. This can include reducing consumption of certain foods/alcohol/smoking daily or increasing physical activity per week. This can also lead into taking time in your day to attempt to reduce stress levels. From here goals can be increased and placed in more specific areas of weight goals, physical activity goals, and beating unhealthy habit (smoking/alcohol/caffeine) goals. Each of these is an important part of maintaining a healthy lifestyle and increasing overall wellness.