By Sarah Fitzmaurice, Daily Mail Australia
February 19, 2024 22:40, Updated February 19, 2024 22:45
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We’re eight weeks away from 2024, and you’re not alone if your plans to be healthier this year have already fallen through the cracks.
In fact, Dr. Clionna Tobin, head of nutrition and education at Optimum Nutrition, says most people give up on their commitment by mid-January, known as “Quit Quit Day.”
One person who is well known for achieving her goals no matter what is fitness influencer Chontel Duncan. Two years ago, she battled COVID-19 and her physique became incredibly toned just nine weeks after welcoming her twins, even though she broke her leg a few weeks after giving birth. was unveiled.
The mother of five super-healthy kids reveals her top tips for staying motivated all year round, focusing on food and nutrition, and setting achievable daily goals We’ve explained why it’s important to be flexible, and why not having a flexible mindset is one of the biggest mistakes you can make.
The influencer, who is currently developing her own app, told Daily Mail Australia there are two key factors to consider when staying motivated to exercise. Follow the program and train with people who are in a similar situation to you.
food
Chontel says when your diet aligns with your health goals, it encourages physical activity and gives you “enthusiasm and purpose.”
Eating a healthy diet not only puts you in a “positive mood” for the day, but it also “creates a sense of self-confidence and self-control,” which “gives you confidence and self-confidence,” he said.
Chontel plans and prepares meals for the week and also coordinates meals with family and friends. By planning ahead, Chontel said you can still enjoy the treat.
“This habit allows you to celebrate and enjoy the joy of food in moderation while maintaining a disciplined pursuit of your health goals.”
For breakfast, Chontel has overnight protein oats. 1 macadamia cappuccino, then 2 Vegetarian wrap pizza for morning tea. Lunch is a vegetarian masala curry, rice, shredded lettuce and red onion, and dinner is a vegetarian burger, brioche bun, and smash roasted potatoes with gravy.
Achievable daily extra benefits
Chontel said the key to staying motivated in your fitness journey is to set realistic goals each day.
“By setting short, achievable goals, I am able to focus more on being present throughout my day, rather than focusing on how far I am from reaching my goals.” I feel energized by completing it,” she said.
The influencer said her daily goals include setting a bedtime, limiting screen time, proper water intake, vitamins, step goals, and more.
Have a flexible mindset
A mother of five with a busy work schedule, Chontel knows things don’t always go as planned.
“This is where a flexible mindset comes in handy. Don’t give up just because you can’t make it to the gym class you had planned or the weather is too bad to go for a run. There are 15 things you can do literally in your living room. “Have a bunch of 30-minute ‘home’ workouts ready and label them as emergency workouts,” says Chontel.
The Brisbane-based influencer also says it’s important to vary your schedule and always plan for rest days. That way, he said, if something were to come up, he could allocate time on days when he wasn’t scheduled to exercise.
“Being prepared is strengthening your mental resilience, which is necessary in any health journey,” she said.
training and exercise
When it comes to exercise, Chontel said it’s important to follow a set program to ensure you always approach your sessions with a clear direction for success.
Her mother also recommends joining a group training facility where she can train with people who are in a similar situation to hers. “This will motivate you and increase your energy. It’s important to have a coach who takes the guesswork out of your training.”
Finally, the path to your goal is not straight
“As we navigate life’s unpredictable waves, it’s important to focus on what’s within our control. This journey is envisioned as a sustainable lifestyle, not a temporary solution. We are aiming for lasting change, not temporary solutions.”
“Keep in mind that the road to health is rarely a straight line; it’s full of both victories and challenges,” Chontell said.
“Be dedicated, believe in your abilities, and find joy in the process.”
Click here to learn more about Chontel Duncan.