Top 10 Tips for Staying Motivated and on Track

We’ve all been here: You started off strong, completed all of your daily workouts, and you even ate great, healthy food! But now it’s a few weeks in and you start to slow down.  You tell yourself you’ll workout tomorrow or that you’ll meal prep another time.  Some days you stay on track, and some you don’t.  Now, it’s okay to have these moments.  They are 100% normal! However, don’t beat yourself up or feel guilty – just continue on. It’s how you overcome moments like these that can make you stronger and achieve goals you never thought you could!

Here are some ways to help you move on from a slump and stay on track:

1. Write down your goals.
Whether your goals include running a 5k, learning a new language, taking an art class, or holding plank for 10 more seconds, if you have them written down, you are more likely to accomplish them! There is something about being able to visually see your goals that gives you that extra push. You can read more about this and our current goals here.

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2. Share your goals with others.  
When you open yourself up and put yourself out there, you are more likely to stay accountable because you will have friends and family, and maybe even complete strangers cheering you on! It can be awkward to put yourself out there, especially on social media, but you will be surprised by the support that you can receive! 

3. Sign up for a road race, triathlon, or something you’ve always wanted to try!
Maybe it’s a half marathon or maybe it’s a surf lesson – whatever it is, if you sign up for something in advance, it will motivate you to stay on track so that you are ready for the challenge! We often sign up for a road race series that requires us to run 5 out of 7 races.  As much as we sometimes dread this, it encourages us to keep up with our cardio!

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4. Give yourself an extra motivator.
Your health and well-being are absolutely a reason to eat clean and maintain a healthy weight, but we know that sometimes we may have more “vain” reasons, like wanting to look good in a swimsuit. It’s okay. We’re all human and even we want to look good out on the beach too! So rather than put off a vacation, weekend getaway, or even just wearing that one outfit that you want to wear out – just do it now. Plan that trip so that you have something else to look forward to. If you keep putting off your trips or wearing certain outfits, then you’ll also keep putting off your health.

5. Focus on how you feel.
How do you feel when you run? Or lift? Or any activity that you have enjoyed doing. And how do you feel after eating a clean meal versus a heavier, unhealthier alternative? You may have a love hate relationship, but it’s hard to deny the feelings of euphoria you can get after a great workout or how good you feel after a healthy meal. Focus on those feelings when you have bad days to help you remember why you are doing this!


6. Compete against yourself.
Compete against yourself by seeing if you can lift a few pounds heavier or run a few extra minutes. Ignore the voice in your head that tells you to stop just because – rather, engage in a little fun competition to help challenge yourself!

7. Turn it around.
It is 100% normal to say things to yourself like “I can’t do this” or “this is hard” or “I’m not good enough.” Turn these around in your head and approach them from a different angle. Rather than saying “I can’t,” say things like “I can try” or “I can learn and improve on how to do this,” etc. It is so easy for us to immediately think negatively, so just remind yourself to always turn it around to what it means you could work towards. The image below was actually from a teacher to her students, but it certainly hits home for healthy living too!


8. Grab your workout partner!
We never used to workout together, and sometimes we still do separate routines, but we always make sure to motivate one another! Grab your spouse, girlfriend/boyfriend, friend, cousin, long lost aunt – whoever – and plan to workout together! If you cannot always physically be together for a workout, then send each other messages to motivate and encourage one another to stay on track.

9. Make yourself accountable.
Not everyone may like to post about their workouts or meals on social media. However, for many people, this is a vital tool to success. So don’t worry about what others may think or say – screw em’! – put yourself out there. Doing this through a social media outlet can be the best form of accountability, because you end up finding so many other like-minded people who are trying to accomplish the same thing and they will support you!

10. Revisit your goals and remember why you started in the first place!
There will always be bad days.  However, there will always be amazing days too! Try not to dwell on your bad days – you’re human, it’s okay.  Just focus on the great days you’ve had, the goals you have accomplished and want to accomplish, and remember why you started this journey in the first place! Whether it’s because you want to make sure you are around for your child, be able to participate in activities that you have been unable to in the past, or simply learn to appreciate your body – reminding yourself of these things will help you to be successful!

Lastly, we will always be here for you! We love supporting you and helping you on your health journey, so never be afraid to share and be open with us! If you are comfortable, you can always tag us @fairburnitoff and use hashtags like #fairburnitoff and #teamfairburnitoff so we can find and support you!

Top 7 Tips to Help You Get Motivated in the Morning

Happy Groundhog Day! In honor of today, we are sharing our top tips to help you get motivated in the morning to workout, rather than pulling a Bill Murray.


When it comes to waking up in the morning, we are human, and just like you, we have to motivate ourselves to get up and get in a workout.  Some mornings are easier than others, but there have been plenty of times where we have hit that snooze button or said “let’s just work out later…” But guess what? We usually didn’t work out later.  As a result, we make sure to not make excuses in the morning and do what we can to get motivated! Here are our top tips and tricks that we use:

1. Don’t hit snooze. This may seem like an obvious one, but it’s tough not to do! Try your hardest and make a deal with yourself that you will not hit snooze!

2. Place your alarm out of arm’s reach. That way you cannot hit snooze without getting up!

3. Set your alarm to motivating music. Wake up to your favorite song to get you motivated, rather than having a standard, more annoying, alarm sound. Or maybe setting your phone to the fire drill sound scares the crap out of you and does the trick! 

4. Set your coffee pot timer to go off a few minutes before your alarm. Waking up to the smell of coffee always motivates us coffee fanatics!


5. Have your Fairburn Fuel or a glass of water next to your bed to drink when you wake up.  Drinking your Fairburn Fuel in the morning not only helps to kickstart your metabolism, but it also helps to refresh and hydrate you, helping you to wake up. Fairburn Fuel is a part of the Lifetime Guide – visit here for more. 

6. Commit to 10 minutes of exercise.  Whether it’s going for a run or simply doing some yoga, tell yourself you will do at least 10 minutes of work, and you will most likely end up adding on more time! We ALWAYS play this mind game with ourselves, especially when going for a run! Of course, sometimes we know that there are mornings where you really do not want to move.  On those days, try to do at least 10 minutes of yoga and stretching to help wake you up and keep you on track.


7. Create a morning routine and stick with it! This is our personal favorite.  We write down what we want to accomplish for workouts and goals that week, and it helps us to wake up and get them done! Plus, we know that we have a pot of coffee and the morning news waiting!

Bonus: Get a good nights sleep! If you feel rested and refreshed, than you will want to get up and workout! Read our article here on tips for a good night’s sleep.

What ways do you help yourself to get motivated in the morning? Share below – we love to see your tricks!

Top 5 Tips to Stay on Track During the Holidays

The holidays can be a crazy time of the year, and unfortunately, it can also be a time where health and nutrition take a back seat. We understand that fun with family and hectic schedules can make it easy to fall into a trap and lose sight of your goals. That is why we are giving you tips that you can use to stay on track during the holidays and enter the New Year on the right foot!

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1. Write down your goals.  Being able to visualize your goals can be very powerful during a time filled with tempting foods. Whether your goals include running a 5k or holding plank for 10 more seconds, if you have them written down, you are more likely to accomplish them! Writing down new goals and even revisiting old goals, will give you that extra push during this busy time.

2. Keep to a schedule. We know how difficult this can be during the holidays, but it is important to schedule time for yourself and your health. Commit to doing just 15 minutes a day and it will help you avoid falling into a habit of not working out or not eating right (plus, some days you may end up going for 15+ minutes). For a quick workout you can fit into your busy schedule, try one of these here.

3. Have a game plan. If you know you will be going to a family party where your aunt will be bringing your favorite holiday treat, prepare for this by thinking about healthier alternatives that you can eat and by reflecting on your goals so you do not over-indulge. You can also bring your own holiday treat from your nutrition plan! The no bake coconut macaroons are a favorite of ours because they are quick, healthy, and can even be festive to look like little snowballs.

4. Remove the phrase “after the holidays”.  Many people start a new diet or workout routine after the New Year and use it to justify splurging on food every day during the holiday season. So what if instead of putting off your goals, you enter the New Year on a good note by sticking to them during the holidays? This will give you the strength to get through the next inevitable hurdle in your health journey such as a stressful time at work or a hectic schedule.

5. Don’t stress.  There are many things that stress people out during the holidays, which can lead to poor health choices. Make sure you give yourself time to relax, reflect back on your goals, and remember why you started in the first place. And please do not beat yourself up if you slip up! If you have a bad day with your nutrition or miss a workout, it is most important that you move on so that a bad day does not become a bad habit!

Remember, we are always here for you! You can always reach out to us @fairburnitoff and use hashtags like #fairburnitoff and #FIOteam so we can find and support you! We hope you have a safe and happy holiday season!

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