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4 Steps to Sustain Change and How Motivation Effects It All



4 Steps to Sustain Change and How Motivation Effects It All


As we head into the new year, and our motivation wains, but our new habits should be holding us strong. At least that is the idea, right?


They say it takes 21 days to start a new habit but after that, what steps sustain long term change?

This week, on the podcast we talk with Jenn Espinosa-Goswami about 4 steps to sustain change and how motivation effects it all.


Jenn Espinosa-Goswami is a human potential expert and holistic coach at Weightless LLC. A long-time member of the 100 pound club, (she lost over 100 pounds, 20 years ago!), she is also a marathon runner who has been featured on Women's Health, Reader's Digest, Prevention, Spry Living and many national media sources.


Oh, and she is also a normal person who is mom to two beautiful daughters, and will do anything for a tasty taco. (lol same girl!)


Listen to the entire episode HERE.


Jenn is part of a long-term weight loss study that focus’ on long term change and actually keeping the weight off, which if you are like me. . . can be as hard as actually losing it to begin with.


She teaches us 4 Steps to make positive change (for your weight, your health, your goals, money or any other area of your life)


1. Awareness


In January trackers, Apps, Fitbits and all kinds of gadgets come out that help us to be more aware. Awareness of our current state is the jumping off point. Then from here, we make sense of those numbers and set goals to improve it.


Keep in mind, the number on the scale is not as important as we think. Jenn points out that our fitness and wellness goals should be more than just loosing a certain number of pounds. She says drinking your water, lifting a certain amount of weight, working out a certain number of days per week, eating your fruits and veggies, feeling energized, sleeping enough and mileage goals are a better way to start the new year.


Getting enough water can be tough, the consistency and plain ole remembering to do it can be an uphill battle. One thing that will really help is the Water Tracker Worksheet. It shows you how to never forget to drink your water again, plus if you get bored of the taste, it gives you some fun ideas to mix it up. Download the free guide HERE.


It got me thinking that I feel really discouraged and downright bad about myself when I don’t reach my goals. So, if my goals are less about a number and more about participating, being consistent, and doing the action then I can both reach my goals and feel good about it even if the number on the scales doesn’t reflect it. Who cares about that anyway!


2. Get clear on your why


Our why becomes the reason we stay motivated. Jenn explains that our why is typically much deeper than we first assume. I didn’t realize before the episode but I blurted out my why is “because I am tired of feeling uncomfortable in my own skin”. This deeper “why” sustains us through the shallow and often near-sighted desire for ice cream “because I deserve it, it has been a hard day”.


The human brain can rationalize anything, especially when it comes to “deserving it”, but if our why is to feel comfortable and confident in our skin then that carries more significance than a treat after a bad day. As it turns out, eating my feelings is not going to lead to success! (Darn it!)


3. Set monthly milestones


Tracking progress by the day or even by the week is tough because we might not see obvious changes, however Jenn recommends tracking monthly milestones. This made so much sense to me for two reasons; number one is reiterates to our brain that this is a long term healthy lifestyle, not some two week trending diet. Number two, you know how it is really easy to get excited and set new goals over new year? Imagine if we could channel that kind of excitement every 30 days. Then progress would be so much easier because we get a burst of motivation and encouragement 12 times per year.


4. Celebrate your journey and reward yourself along the way


Our brains need rewards in order to know they are doing a good job. So, if you drank your water, do a happy dance, if you worked out 5 times this week (if that’s your goal) then reward yourself! This makes finding joy in the journey easier.


When you hear people talk about change, they always say having routines in place is the key to success! I have a Killer Morning Routine Framework that tells you exactly what to do in the morning to start your day off with success. Download the free guild at HERE.


Motivation determines your speed and maintaining motivation can be the hardest part.


One super common thing that I hear from my clients is that they don’t know how to keep themselves motivated. First off, if you feel discouraged by your own motivation, just know, you are not alone. Second off, there’s a super helpful quiz that can show you how you are motivated.


Gretchen Rubin is a researcher who studies how people are motivated. She says there are four ways, internally, externally, both or neither. Say what? Yes, crazy right.


If we don’t know which we are, success in reaching goals and sustained change is impossible. Jenn and I both are Questioners, that means we are only internally motivated and if we are asked to do something and it doesn’t make sense to us, we won’t do it.


I have always wondered why I am defiant when people tell me to do things that don’t make sense, like why won’t I just do it? This is why! I had such a breakthrough when I found this out. So, if you don’t know, go take the quiz HERE.


Hopefully, your 2021 goals are going great and you are working on finding your motivators and working your way towards reaching your goals. Let me know how that is going in the ‘Cultivate Balance Community’ on Facebook.


This episode is Sponsored by The Light Therapy!


You know how on the first warm and sunny day how you feel so energized and like the air smells fresher? That is how I feel after I use this Light. It allows your body to produce vitamin D when you normally wouldn't and it helps you to feel happier, energized and even more creative. Click the HERE to get yours today.


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