One bad decision leads to…

Got a case of the "F*@k it's?" Here's how to get motivated again

By Jake

You know that feeling when you're at the bottom of a bag of chips, and you say "f*ck it, now I want something sweet" and grab some cookies? You know that point where you feel like how much shittier can it get?

I've been there. I've been stuck in a rut, not a rut like our hometown Brownies, but I've been low.

Recently, I started trying a new 5 MINUTE SWITCH your mindset technique . For the next 5 minutes, do something healthy.

Like a few weeks back when I was at a Browns game and I caught myself in one of those "f*ck it" moments. You know, where I knew if I kept on this path, Monday was gonna be scary.

I was sitting in the stands, surrounded by drunk and disorderly fans, and I was eating my third hot dog. I looked down at my belly and thought, "I'm going to die in this stadium."

I felt like I was in this rut of bad thinking, and I didn't know how to get out of it. I could say "f*ck it, and order the nachos and another drink, then go home and snooze." But I knew that wouldn't make me feel any better.

But then I remembered my training. 5-minute mindset change. For the next 5 minutes, do something healthy.

I looked at the hot dog in my hand and thought, "I could eat this hot dog, or I could go get a water."

I decided to go get a water.

It wasn't easy. I could feel the hot dog calling to me. But I resisted the temptation and made my way to the concession stand.

When I got back to my seat, I took a sip of my water and felt a sense of accomplishment. I had made a small change, but it was a start.

I Continued those healthy habits when I got home from the game

Instead of going home and snoozing, I went for a walk around the block with the family. It was only 30 minutes, but it made me feel so much better.

I also ate a healthy dinner that night, and I went to bed early.

The next day, I woke up feeling refreshed and motivated. I kept up with my healthy habits, and I started to feel better and better.

How to get started

If you're stuck in a rut of bad thinking, and you don't know how to get out of it, I encourage you to try the 5-minute mindset change. It's a simple way to get started on your journey to better health.

Here's how to do it:

1. When you feel yourself in a "f*ck it" moment, take a deep breath and remember your training.

2. Tell yourself that you're going to make one small change to improve your health for the next 5 minutes.

3. Do it.

That's it! It's that simple.

Here are a few examples of 5-minute mindset changes:

• Eat a piece of fruit

• Go for a walk

• Do a few minutes of yoga

• Drink a glass of water

• Meditate for 5 minutes

• Read a healthy recipe

• Pack a healthy lunch for the next day

Don't try to change everything at once. Start with one small change, and then add another one later.

Set realistic goals. If you set your sights too high, you're more likely to get discouraged and give up.

Find a support system. Having friends or family members who are also trying to improve their health can be helpful.

Be patient. Change doesn't happen overnight. It takes time and effort to make lasting changes.

Conclusion

If you're struggling to get motivated to eat healthy and exercise, try the 5-minute mindset change. It's a simple way to get started on your journey to better health.

Make one small change to improve your health for the next 5 minutes. That's it. So next time don't say f#%k, remember your training✌️🤛

These are the kind of nuggets of wisdom you can expect to hear from me during training sessions. So if you need help getting motivated, schedule a call with me.