By Lindsay Nauen, Mayo Clinic Trained Health Coach
Quite often, when people embark on a fitness journey, they are not thinking of celebrations. In all areas of life, we tend to spend too much time focusing on what we have not accomplished instead of what we have achieved. That thinking can cause us to get discouraged, and it denies us the pleasure of savoring what we have done well.
There are many ways to acknowledge to yourself and your support team the many things you have accomplished in the past month or year. Here are a few of my favorite ways.
Affirmation Statements
My trainer, Keith, taught me to say:
Because I can.
Because I like it.
Because it is good for me.
This has become one of my favorite affirmations. These three phrases can be used in many ways, such as:
- When starting a new activity or training regime.
- When learning a new sport.
- When needing a positive perspective on those days when it is difficult to get started exercising.
- When facing any new situation that needs a positive perspective.
I also love the type of affirmations that confirm my beliefs and commitment to what I’m doing. They can be statements like:
I swim like a dolphin.
I run like a roadrunner.
I bike like an Olympian.
I eat well-balanced, nutritious foods every day.
I am healthy, happy and grateful for all the opportunities to live my life fully.
You may have your own affirmations that you repeat daily. And you can add more that fit the situation or help you keep your goals in mind. All this helps us become who we want to be!
Documentation
I have found my best results show up when I document what I’m doing. I document my workouts and my meal plans. It doesn’t take a lot of time, but it sure helps keep me on track. I also keep a list of my accomplishments. Looking at that list each week helps me focus on what I’ve accomplished. By the end of a year, I can look back at my lists with pride.
It’s all too common to get caught in the trap of thinking you haven’t done much—or you haven’t done enough—or you haven’t done things well enough. Give yourself some credit—and some grace! People seem to have trouble thinking of all the good things they have accomplished, but they can sure make a long list of all they haven’t done yet. This is negative thinking.
We can find uplifting, encouraging thoughts much more quickly when we have a list of all the little wins we have each week. Keep a journal. Just jot down your wins—big and small. When you’re feeling less than complimentary toward yourself, take out the journal and read a few pages. You’ll likely gain that skip back in your step—and you’ll even find that you have much to celebrate.
Tattoos
This may be an off-beat way to celebrate, but why not get a tattoo? My son Ben and his wife, Sara, have had tattoos for years and periodically get more to memorialize a lost friend or a beloved grandfather. I have seen athletes at triathlons with swim-bike-run tattoos or “70.5” to signify an Ironman distance event.
With that in mind, I am considering commemorating my fitness journey with a small tattoo on my calf—a phoenix, the symbol of rebirth. This could be my way to celebrate my personal fitness journey in a different, more public way. I’m sure you’ll think of celebrations in your own unique way.
Keeping Your Focus
Obviously, you need to celebrate in a way that won’t undermine your triumphs. I have learned to celebrate without food. You can find many ways to celebrate. Make a list of your favorite things to do, to see, to experience, to share with someone. They are all ways you can celebrate.
Maybe you like to take a warm, sudsy bath or give yourself a manicure. You might enjoy a funny movie or a leisurely walk with a friend. You might like to buy yourself some flowers and place them where you can see them many times each day. You might pamper yourself with a little alone time creating a favorite style of artwork or just have a soothing cup of tea.
Other tangible symbols of accomplishment could be charms on a bracelet, photos of you and your latest creation or achievement, trophies, your own display of winning ribbons from races, and wearing your race shirt. You can even give ideas to family or friends who are part of your support group if they would like to find a meaningful gift for you.
Celebrate and Enjoy
Make a list of whatever it is that will make you smile and feel proud of your accomplishments. As you celebrate, you’ll be motivated to do even more. And with each new achievement, you’ll feel that sense of purpose and pride that spurs you on to your next step in your fitness journey. There’s no such thing as progress too small to celebrate. Celebrate often and wholeheartedly!
Who is Lindsay Nauen?
Through her own life experience, Lindsay has learned the value of being focused on health and wellness. On her fitness journey, she lost over 170 pounds and went from a sedentary lifestyle to that of an energetic triathlete. Through this journey, she has learned lessons about the importance of a support team, the value of goals, and the need for accountability and documentation.