A work in progress

A BLOG DEDICATED TO MOTIVATING MYSELF TO BECOME WHO I WANT TO BE, AND PROVIDE RESOURCES, MOTIVATION AND SUPPORT TO OTHERS.

Great motivational video!

You want something? Go get it.

Surprising Lessons from 100 Days of Rejection

Jia Jiang’s experience with Rejection Therapy

Rejection Therapy:
Rejection Therapy is a game designed to overcome (in my opinion) the fear of rejection, and teach you when you open yourself up to the world, the world opens up to you. 

"The Rejection Therapy game only has one rule, that you must be rejected by another person at least once, every single day. In this game, rejection is success."

here is the official website

must watch! 

(Source: losing-every-extra-pound)

Anonymous asked: hi i'm really starting to lose faith in everything trying to lose weight. instead of getting any progress, all i gotten is a lower self esteem and a couple extra pounds. i don't think i eat nearly enough calories in the day as i should and i know its a bad habit but i'm just so lost. i feel like i'm never gonna make progress, i'm never gonna get that body i've always dreamed of... can you please help me?? idk what to do, where to start..

hello my dear :)

let me start by saying that believing is everything, change your thoughts and you change your world. there was a time when i felt the same. i had over a hundred pounds to lose, and that overwhelmed me. i thought it was impossible, that it just could not be done. when i first started, i didn’t’ even believe i could, but i tried anyway. i faked it. i failed countless times, but little by little, pound after pound, i was losing weight. i was successful. every accomplishment is a success. you need to remind yourself how wonderful you are, everyone has doubts themselves at some point, everyone has their ups and downs. don’t be so hard on yourself. i don’t know what your stats are, or goals. but it doesn’t matter, you can do anything if you work hard enough. surround yourself in positivity, smile, dig deep and believe, get excited, everything you want can be yours. hard work, patience, and positivity. 

think about why you think you can’t, and think of every possible reason. and then find the solution. too much weight? just focus on one pound at a time, short term goals. don’t know what to eat? there are a million meal plans available. don’t know how much to eat? countless resources to help you. in the end, it doesn’t matter why you think you can’t. the truth is, you can, you have it in you, you just need to find it. i can’t express how stuck i felt, that things would never change. but you can change everything. i thought i had way too much weight to lose, but there are people who were much heavier than i was that have lost more, if they can do it, so can you. if i can do it, so can you. it starts with you, your thoughts, create a vision board of your favourite quotes, whatever inspires you and look at it everyday, multiple times a day. ask yourself why you want this, and never forget. everyone has their off days, and its always good to indulge every now and then, encouraged in fact. but just make sure that you are healthy 80% of the time, try to preplan your meals, listen to your body and do what works for you. if you think you’re not eating enough, write down what you consume, and it might give you a wake up call. i don’t have all the details, but how concerned would you be if your friend, sister, girlfriend, boyfriend, a child, a loved one told you they are not eating much. have that same concern for yourself. you are important. just focus on being healthy and happy :)

you need to remind yourself daily of what you want. and just bathe in it, soak it in every day. believe it, be about it, breathe it. you’re already there. 

i believe in you, now you just have to believe in yourself <3

i’ve linked some resources to help you below

tumblr guide to healthy living
how to stay motivated 
healthy desserts 
Plan that helped her lose 100 lbs (link does not work)
How she lost 90 lbs
Veggie pizza with cauliflower crust
Raw ginger snap balls
Baby carrots and hummus
Lunch ideas
Quinoa salad in a jar
Yogurt drops 
Meal ideas from runnersworld
Power breakfasts
Best breakfast, lunch and dinner
Realistic foods for breakfast & weight loss
Strawberry Banana Spinach Smoothie 
Eating and exercise
When & What You Should Eat
50 Awesome Pre and Post Workout Snacks* really great list!
Pre workout choices
Premarathon Carbs 
15 steps to get the body you want
Exercises you can do at home (try a few to start if you are a beginner)

images that make me feel good
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my unfinished wall of inspiration

and feel free to message me off anon (i won’t publish anything without running it by you), or email me at losingeveryextrapound@gmail.com if you feel more comfortable, i’ll be on gtalk if you’d like to chat (this is an open invitation to anyone) :) 
*edit: i’ll be on gtalk in an hour or so :)

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How to Stay Motivated"you cannot &#8216;find&#8217; motivation, you must create it!" - yoga-body 
50 Ways to Stay Motivated for Weight LossHow to Stay Motivated to Exercise12 Ways to Get MotivatedStaying Motivated to Lose WeightMore Articles about Motivation
Take it One Day at a TimeDon&#8217;t worry about tomorrow, focus on today. Focus on eating right for today, make it your goal for the day, and repeat it tomorrow, and the day after that and the day after that. 
Surround Yourself with Positivity "Change your thoughts, and you change your world", it&#8217;s really true. Think you can, and you can do anything. Think positive, breathe positive, live positive, be positive as much as possible. Focus on the solution, rather than the problem. Surround yourself with good people, good food (food that&#8217;s good for you), and good thoughts.Create a Dream Board Bring your dreams to life. Look at them every day. Never lose sight of what you want. Fill it with your favourite quotes and pictures to inspire you. 
How to Make a Dream BoardDigital Dream BoardCreate a Dream Board 
Visualize Accomplishing your GoalsIf your goal is to lose weight, create a mental picture of yourself having already achieved it. What will you look like, feel like, and move like when you have accomplished that goal? Living as if you are already there makes realizing your vision something you focus on daily.  
Make Realistic GoalsAsk yourself what you want. What do you want from life? Who do you want to be? Where do you want to be? And make realistic goals. Now that doesn&#8217;t mean you can&#8217;t have your dream body, it just means realizing that it won&#8217;t happened overnight. Make S.M.A.R.T goals. Specific, Measurable, Attainable, Relevant, &amp; Time-bound goals. 
SMART CriteriaExample of SMART goal 
Reward Yourself, Be Kind to Yourself &amp; Recognize your ProgressWhen you know you have been good to your body, treat yourself! Find a reward that inspires you- a new pair of sneakers or workout outfit, a new music CD for your walk or pamper your feet with a pedicure for all of your efforts. Give yourself a hug once in awhile! Train hard, eat right, sleep well, but once a week, allow yourself an indulgence. Enjoy your favorite dessert, get a massage, or simply take some time for yourself to relax.It&#8217;s Okay to Cheat!Once in a while, cheating will keep you on track! Planning a cheat, whether it&#8217;s a snack, a meal, a weekend or a week vacation, can make all the difference in the world. Allowing yourself a little “controlled” wiggle room, you can avoid falling off the wagon. And once your “cheat” is done, go right back to your plan.Forget about the Scale Focus on how you&#8217;re life is changing, on how you feel. Focus on how you&#8217;ve changed. Focus on the inches lost, the muscle gained. Focus on how much better you&#8217;re becoming and how much you&#8217;re gaining. Alternatively, weigh yourself once a week, or even once a month. Measure your entire body monthly as well. Take one picture of yourself daily in the same outfit for the duration of your journey. 
Don&#8217;t Compare Yourself to OthersFocus on yourself, on creating the best you possible. Remember that everyone is different, everyone has their own experiences, and their own unique imperfections. Different people are at different stages at different times. Comparing yourself to others can lead to bitterness, anger, jealousy, envy and even unhealthy competition.How to Stop Comparing Yourself to Other PeopleLearning to Live: Don&#8217;t Compare Yourself to Others

How to Stay Motivated
"you cannot ‘find’ motivation, you must create it!" - yoga-body 

50 Ways to Stay Motivated for Weight LossHow to Stay Motivated to Exercise
12 Ways to Get Motivated
Staying Motivated to Lose Weight
More Articles about Motivation

Take it One Day at a Time
Don’t worry about tomorrow, focus on today. Focus on eating right for today, make it your goal for the day, and repeat it tomorrow, and the day after that and the day after that. 

Surround Yourself with Positivity 
"Change your thoughts, and you change your world", it’s really true. Think you can, and you can do anything. Think positive, breathe positive, live positive, be positive as much as possible. Focus on the solution, rather than the problem. Surround yourself with good people, good food (food that’s good for you), and good thoughts.

Create a Dream Board 
Bring your dreams to life. Look at them every day. Never lose sight of what you want. Fill it with your favourite quotes and pictures to inspire you. 

How to Make a Dream Board
Digital Dream Board
Create a Dream Board 

Visualize Accomplishing your Goals
If your goal is to lose weight, create a mental picture of yourself having already achieved it. What will you look like, feel like, and move like when you have accomplished that goal? Living as if you are already there makes realizing your vision something you focus on daily.  

Make Realistic Goals
Ask yourself what you want. What do you want from life? Who do you want to be? Where do you want to be? And make realistic goals. Now that doesn’t mean you can’t have your dream body, it just means realizing that it won’t happened overnight. Make S.M.A.R.T goals. Specific, Measurable, Attainable, Relevant, & Time-bound goals. 

SMART Criteria
Example of SMART goal 

Reward Yourself, Be Kind to Yourself & Recognize your Progress
When you know you have been good to your body, treat yourself! Find a reward that inspires you- a new pair of sneakers or workout outfit, a new music CD for your walk or pamper your feet with a pedicure for all of your efforts. Give yourself a hug once in awhile! Train hard, eat right, sleep well, but once a week, allow yourself an indulgence. Enjoy your favorite dessert, get a massage, or simply take some time for yourself to relax.

It’s Okay to Cheat!
Once in a while, cheating will keep you on track! Planning a cheat, whether it’s a snack, a meal, a weekend or a week vacation, can make all the difference in the world. Allowing yourself a little “controlled” wiggle room, you can avoid falling off the wagon. And once your “cheat” is done, go right back to your plan.

Forget about the Scale 
Focus on how you’re life is changing, on how you feel. Focus on how you’ve changed. Focus on the inches lost, the muscle gained. Focus on how much better you’re becoming and how much you’re gaining. Alternatively, weigh yourself once a week, or even once a month. Measure your entire body monthly as well. Take one picture of yourself daily in the same outfit for the duration of your journey. 

Don’t Compare Yourself to Others
Focus on yourself, on creating the best you possible. Remember that everyone is different, everyone has their own experiences, and their own unique imperfections. Different people are at different stages at different times. Comparing yourself to others can lead to bitterness, anger, jealousy, envy and even unhealthy competition.

How to Stop Comparing Yourself to Other People
Learning to Live: Don’t Compare Yourself to Others

Anonymous asked: I'm a 20 years old female, I weight 180 pounds and I'm 5'1''. I'm super picky when it comes to food, so that makes dieting very hard because most of what I like is unhealthy, and what is left gets so old eating it every day. I do believe that you must get your nutrition in line before you focus on anything else. I am not a huge fan of working out, and I am sleepy most of the time. It sounds like I am making excuses, but I just don't know what to do. It is also hard to stay motivated. Any advice?

i think everyone experiences that to a degree. you have to keep pushing yourself, and your tastebuds will slowly adapt. you might have spinach and think its gross, but if you keep eating it, you’re taste buds will adapt, or you can add spinach in smoothies like I do. start eating healthy foods that you already like.. any fruits, or vegetables, increase those in your diet. if you don’t like any right now, then try new things, but keep eating healthy. if you like smoothies, use those to get the nutrients your body needs. this is going to sound funny, but when i was on a really strict eating plan, i got sick of it sometimes, and i used to pretend that there was no other food left on the planet, it worked most of the time. you can also eat the food you don’t like first, so its out of the way, and then the last few bites of your meal can be what you like, so you’re left with that taste in your mouth, rather than what you don’t like. 

i say this to everyone, but if you don’t like exercising, just walk, take your ipod or whatever with you, or talk to someone on the phone, but just go outside and walk, and do some stretches before and after. do you like riding a bike? if so, you can go bike riding and that would be good exercise. swimming, even going to the mall, shopping burns calories! if you’re sleepy most of the time, that could be because you’re not eating right. its always good to talk to a doctor, even get a blood test, you could have low iron or something that can be easily taken care of.

i think you have the intent, now its time to put in the actions, if you want to be healthy and happy, you just have to do it. i think all of us struggle with staying motivated, but you have to tell that voice in your head to shut up and just do it. and only focus on today. tell yourself that you’re only eating healthy for today, just one day, and one day will be easy. and repeat it everyday (obviously you can have a cheat day or cheat meal now and then) don’t think about the weeks of discipline and self control.

motivation. i think thats the trickiest thing to answer, because its different for everyone, and it comes from within yourself. only you can truly motivate yourself. think about what you want from life, what you want your life to be like, visualize your goal, get vision board, see yourself having accomplished everything you wanted, how would that feel? how would your life change? how would you change?

i hope this helps :) you can message me any time, on anon or off, let me know how you’re doing <3

how to start a healthier lifestyle
transition to healthy living

the tumblr guide to healthy living has a long list of links to help.

how to stay motivated
motivation quote