15 ways to stay motivated to exercise and lose weight

Three of the most common reasons people choose to hire a life coach, in my experience, are to help them stay motivated, start a fitness program, and lose weight. And, of course, staying motivated on their fitness program, or staying motivated to lose weight.

When embarking on this journey to exercise and lose weight, about 90% of my clients learn that the reasons they aren’t able to stick to their weight loss goals is due to lack of motivation – consistent motivation. It’s my job to help with this struggle and push them to stay motivated.

The reality is, while losing weight IS hard, the science is extremely easy. The amount of calories you consume should be less than the amount of calories you burn. That’s it. While, on a literal and logical sense, achieving what’s called a consistent ‘caloric deficit’ to lose weight is easy, the emotional fortitude one needs to accomplish this is what makes it so difficult to sustain.

So, to help with this goal in sustaining weight loss once you’ve gained momentum, here are 15 changes you should make and hold in your life to achieve success and stay motivated to lose weight. After reading this article, be sure to read about the 40 weight loss “secrets” that don’t work.

1. Find a gym partner – ask a friend.

The best way to embark on a difficult journey is to have a companion, a comrade, a partner in crime. Find someone who can help keep you motivated while at the gym. Studies have shown that, even on a social psychology level, individuals are prone to work harder at the gym if they have a peer working out with them. And, it follows, that they are able to get more out of their workouts. It also removes the excuse of not going to the gym if you have someone with whom you’re accountable.

2. Hire a coach or personal trainer.

Just like having a partner in crime, having someone who can guide you, coach you, remind you why you’re sweating your butt off, can help you work transformative miracles when it comes to your weight loss goals. Having a life coach or personal trainer will help you maximize your accomplishments and ultimately keep you accountable to the goals you’ve set for yourself while helping you gain clarity on why you’re doing what you’re doing. The most rewarding part of my job, as a life coach, is showing my clients that the inevitable obstacles along the way are merely tests to challenge their threshold and how far they’re willing to go to achieve their goals.

3. Begin your days with motivational quotes.

Keeping your brain in a positive mind-set should start from the second you get out of bed. Whether while you’re drinking your coffee, morning tea, or whatever you decide to consume or do first thing in the morning, read motivational quotes every day to lock in a ‘can-do’ attitude throughout the rest of your day. Remind yourself of this goal anytime your mentality shifts to the negative. Getting your hands on daily motivational quotes is extremely easy, from buying a daily motivational quotes calendar to visiting one of my favorite websites: Motivational Quote Generator

4. Set realistic attainable goals.

One of the greatest obstacles in losing weight is setting unrealistic goals. Losing fifty pounds in six months (while attainable) can seem far away and unrealistic on day one. But striving to lose a minimum of 2 pounds a week and checking in every two weeks on where you’re at is much more achievable (and it results in the same goal). Long distance runners won’t focus on how far the finish line is, they focus on getting to the next half mile, or even just the next marker to stay motivated on their entire journey.

5. Write down your goals!

Speaking of goals, write them down! One of the first things my clients learn of my coaching process is 1) to bring something to write with and 2) be ready to write! Anytime my clients profess a goal, it’s written down, followed by motivational action steps needed to achieve those goals. When your mind creates a goal, that’s all it does – ‘creates a goal’. There isn’t much your brain can do with just the creation of a goal. Writing it down makes it real and your mind can look at it from an objective point of view and see it as something accomplishable. Keeping your goals inside your brain de-prioritizes them and they become easily forgettable.

6. Avoid comparing yourself to others.

In this social media rich world, it’s really difficult to not compare yourself with where others are on their fitness journey. Forget social media though and just go to the gym. It’s easy to remind ourselves while we’re at the gym where WE are on OUR fitness journey. In Bertrand Russell’s book, a 20th century philosopher, The Conquest of Happiness, he writes an entire chapter on Envy and how comparing ourselves and our journeys to another’s is detrimental to the success of our own journey. The truth is, we can never know what this other person has done up to this point to get to where they are (nor should we concern ourselves). Focus wholeheartedly on your own journey and on your own path to success.

7. Be mindful of your social circle and who you hang out with.

Sales and Real Estate guru, Grant Cardone, says that you are the five people you hang out with. Be sure that these five people are people who are lifting you and living their own positive goals. Surround yourself with individuals who are on the same wavelength as you when it comes to goal-setting and motivation. Whether negative or positive, on a social psychology level, the energy someone holds is absolutely contagious. Be sure you’re becoming infected with something good!

8. Understand the power of cheat day.

Guess what, one day of a calorie surplus (the opposite of a calorie deficit (see the intro paragraph on the easy science behind losing weight)), will not halt your weight loss goals. If you’ve been on track the day before and you’re back on track the day after, your body won’t suddenly put on 10 pounds of body fat. Schedule the cheat day, anticipate it every day you’re doing something positive for your weight loss goals (something to look forward to!) and enjoy it!

9. Avoid avoiding delicious foods.

Speaking of ‘cheating’ this weight loss journey does not have to be miserable. There are so many foods out there that have an unnecessary stigma on them and are avoided like the plague. The problem with avoiding them is that when the cravings come around for them and you cheat a little bit (and it’s not cheat day!), the little bit could turn into a lot and you could easily get discouraged that this weight loss thing is just not for you. While it’s important to stay mindful of your caloric count, there are plenty of healthy ways to consume that cheeseburger or that slice of pizza (e.g. homemade with low fat cheese?). Treat yourself to the delicious stuff!

10. Don’t follow fad diets.

The word ‘fad’ comes from the term ‘fiddle-faddle’ which has been defined as ‘trivial fancy adopted and pursued for a time with irrational zeal.’ Think Keto, Intermittent Fasting, Atkins, or South Beach, if something is SUDDENLY becoming EXTREMELY popular, run the other way. The biggest issue with the ‘fiddle-faddle’ diets are that they create temporary results that are not sustainable. The Keto diet, for example, will help you lose a lot of weight in an extremely short period of time. But, after this weight loss is achieved, a low-carb, high protein diet is not sustainable and people do gain their weight back after re-introducing a healthy portion of carbs to their diets. The tried and true method of losing weight and keeping it off is and always has been good ole fashion persistent diet and exercise.

11. Keep track of your calories and macros.

Every time I work out at LA Fitness, there’s a commercial that interrupts the music that goes, “What gets measured, gets improved!” And I couldn’t agree more. When people see me, it is obvious because of my physique that I workout and am training as a bodybuilder. As such, I get asked how they can get fit and have some semblance of a body like mine. I always respond with, “Well, what are you eating?” The adage, ‘we are what we eat’ is so accurate. Every single day, your body uses whatever your eating in so many different ways; and it’s important to pay attention to and maintain awareness of what we’re feeding our body so we’re able to maintain energy and keep the body fat off. There are plenty of resources online that can help you track your calories and your macros, but everyone I personally speak with, and all of the bodybuilders I follow rant and rave about My Fitness Pal. The app is easy to use and free (there’s an upgrade option, but I’ve been using it for years and haven’t seen the need to upgrade).

12. Drink lots and lots of water.

Hydration is key on so many levels and there are so many benefits to drinking water, I don’t have room for it all here. I’ll leave it to this article by Medical News Today to explain at least 15 Benefits of Drinking Water. How much water should you drink? It’s really hard to drink too much, but here’s a calculation to know what minimum you should be striving for. You should also know that the hunger pangs you feel can be related to thirst. Drink some water and watch that hunger sensation disappear.

13. Eat Breakfast!

Eat anything as soon as you wake up. It doesn’t have to be a three course diner size meal, it can be anything so long as you put something in your body to re-activate your metabolism. The moment you wake up, your body has gone at least 10 hours without eating (depending on when you ate dinner and what time you wake up) and is now in a ‘fasted’ state. Your body thinks it’s starving and will begin slowing down your metabolism. So, eating something, anything ‘breaks’ the ‘fast’. It’s why it’s called ‘BREAKFAST’ because you’re ‘breaking the fast’. As mentioned before, skipping this most important meal will put your body in starvation mode. When your body is in starvation mode, it doesn’t know when the next meal will be, so it slows the metabolism down and hangs on to whatever you put into it next (which turns into body fat!). Plus, getting that boost in the morning will help your workout (if you go to the gym in the morning).

14. Be sure you have proper gym wear.

Comfortable gym wear is key. You’re about to put your body through rigorous and hopefully intense exercise designed to keep you healthy and shed the body fat. It’s important to wear gym clothes that are clean, comfortable, and fitting. Also, if your sneakers are more than 3 years old, it may be time to buy new ones.

15. Take a before picture and track your progress.

The picture is mostly for you, so, 60 days from now, if you think you’re not making progress and you’ve been working out and eating right almost every single day, you can check the picture, take a new one and make a side by side comparison to remind yourself how far you’ve come. But here’s where social media can be useful. Post the pic and announce to your friends what you’re doing. And then post a progress pic every 30 days. Get your squad cheering you on so you stay the course and stay inspired!

Life Coach Tommy is a Certified Life Coach based out of Sherman Oaks, CA and serves Los Angeles and the surrounding areas. You can contact him for a free consultation by clicking HERE

My specialties as a Life Coach and how they can help

Aside from helping my clients achieve overall well-being through self-empowerment and self love, there are three specialties I’m able to help my clients with through life coaching:

1) Relationship Coaching

Intimate, work, social, and family relationships have all been focused on through my life coaching process. The focus is mainly on making sure our communication channels are open and honest. Not only with others, but also, and most importantly, with ourselves.

2) Career Coaching

When it comes to my client’s career path, I am able to help them focus on establishing realistic and attainable goals through goal-setting exercises and helping my clients realize their full potential.

3) Fitness and Nutrition Coaching

So many of my clients simply want to lose weight and lead a healthier lifestyle. But so many are without the resource or knowledge on how to truly create a plan they can stick with and commit to, not only for the summer or an upcoming event, but for the rest of their life!

I help my clients establish solid goals they can remain passionate about while seeing and feeling results within weeks!

Contact me today and let me know which Life Coach you need!

Life Coach Tommy is a Certified Life Coach based out of Sherman Oaks, CA and serves Los Angeles and the surrounding areas. You can get back to the home page by clicking HERE

What is the magical formula for losing weight and how it applies to keeping the weight off?

There actually is a magical formula for losing weight, but it’s by far not an easy one to solve. The challenge in the formula is making sure each variable is attempted with equal force. Here it is, the magical formula:


Now, if we remember basic algebra, we know that x has to influence a and b to equal c. What do these variables stand for? Here you go:

C = sexy body

Or any type of body healthier than the one you have now lol it doesn’t have to be a sexy one (although who doesn’t want to be sexy?)

So how do we solve for C?

A = Diet

Remember, when I work with my life coaching clients who want to lose weight, I don’t ever make them “go on a diet”. The word diet simply means “the way one eats”. So, I ask my clients to change their diet or be aware of their diet and how it influences the daily operation of their physical body. Essentially, “we are what we eat” is one of the truest cliche phrases out there. If you’re eating high volumes of sugar, sodium, unhealthy fats, or processed flour, your essence is not going to feel very positive.

B = Fitness

Fitness doesn’t have to be this hardcore regiment at the gym but you must get your body moving. Walking, jogging, swimming, weight training, anything that gets the body moving and burning calories will help you lose weight.

Again, these two variables must be combined in order to maintain weight loss. When we start the life coaching process for losing weight, I never start with the workout routine. My first question is, what are you eating? My process will introduce healthy macros into your system to get your body in a healthier state before it starts working out. If you simply went to the gym after years of unhealthy eating, your work out is going to be a less than positive experience (it’s no wonder so many people quit early in their workout process!)

And now for x, the most important variable…without it, it’s impossible to combine A and B.

x = mind and heart

The brain is the most important muscle in the body. It is THE muscle you must work out before working out any other muscle in your body. If your mind’s not into it, your body will not follow. And your heart, essentially that emotional part of your brain that commits to why you are losing weight and maintains the passion and intensity in your work outs.

So, the magical formula for losing weight is better read as, diet plus fitness, multiplied by the mind and the heart equals sexy body 🙂

How do we work out the brain to get there? That’s where deep life coaching comes in to play. Let’s chat and see if we can do this for you!

Life Coach Tommy is a Certified Life Coach based out of Sherman Oaks, CA and serves Los Angeles and the surrounding areas. You can get back to the home page by clicking HERE

Losing Weight Part 3 – the importance of calorie counting, MICROnutrients, and fitness

It’s such a common goal, such a powerful goal (mainly because it is, for most people, a foundation for self-confidence) it gets three separate blogs.

Health and nutrition will actually get a lot of attention as, without it, achieving other goals becomes more challenging than they could be if health were more under control.

The science behind losing weight is actually extremely simple, as it’s basic foundation is driven through static scientific physiology. Essentially, if you do A, you will get B. There is no mystery or magic behind it. The weight loss challenge exists due to the fact that we live in a culture that pushes us to consume all kinds of delicious food. Overcoming the deep roots that social psychology creates in temptation is the key to unlatching yourself from years of patterned behavior and immersing yourself in the science that will create weight loss.

Here are the three simple keys to losing weight and feeling great:

1. Calorie count

Everyone has a minimum calorie count that will trigger weight loss. You’ll have to figure out your own based on age and height.

If your body needs 2000 calories daily to maintain your current body weight, than it’s time to drop that calorie count in order to drop that weight. And it doesn’t have to be anything significant. If you dropped your daily calorie count to 1700, as an example, and were able to commit to that daily calorie count for 90 days, I promise you, you WILL lose weight.

2. Micronutrients

Having said that about calories, however, we must be aware that, eating 1000 calories of pizza vs eating 1000 calories of carrots will administer the same weight loss results. However, you won’t feel great in either situation…your body needs a vast array of micronutrients in order to function. So be aware of where those calories are coming from and what nutrients are entering your body.

3. Fitness

This doesn’t mean, essentially, sweating it out at the gym every single day. Fitness could be just getting your heart to pump blood through your veins for 20 minutes at a faster pace than it normally would. Get up, move around, if your goal for the new year is self-care, make it a small step goal to go for a walk every morning (this will help you physically and mentally on so many levels) just to get some extra calories burned (hint: if you still want to enjoy a treat every now and then, burning more calories makes room for that treat 😉 )

And that’s it. Calorie count, micronutrients, and fitness. On the surface, it seems so simple, yet so hard to commit to psychological.

So how do we commit to it? How do we stay accountable? How do we stay motivated to lose weight? Well, that requires goal setting and establishing a powerful WHY, and love and assistance that a life coach can help with. Let’s make this new year the one where you actually stick to your weight loss goals!

Life Coach Tommy is a Certified Life Coach based out of Sherman Oaks, CA and serves Los Angeles and the surrounding areas. You can get back to the home page by clicking HERE

Losing Weight Part 2 – the false motivators and how they keep you from keeping the weight off

Losing Weight, as mentioned previously, is one of the most common reasons someone would hire a life coach. It’s one of the many reasons people decide to hire me. The reason, however, why my clients want to lose weight, usually digs deeper into more profound limiting beliefs I enjoy uncovering.

Sometimes, I’m able to help them uncover false motivators. Some of these false motivators surround trying to impress someone. This is a huge false motivator and can be a limiting belief that will prevent you from keeping the weight off. This is because, usually, there are only three results:

A) The subject is impressed, but their response is underwhelming (or just not what my client expected or wanted).

B) The subject is impressed, the receiver receives all that they were hoping for, but, like an addict’s high, the feeling dissipates over time.

C) The subject is unimpressed.

All three of these events lead my clients back to their normal eating habits…and away from their goals.

The take away here is to find a reason YOU want to impress YOURself. I spend a considerable amount of time helping my clients learn self-love and self-care behavior. Most of my clients learn very quickly that my approach is guided toward helping them live daily through these two extremely important values. They learn, through coaching, that once self-care is achieved and they begin loving themselves, their goals are much more forward focused, self-focused, and sustainable.

Helping my clients learn how to do things for themselves has helped show them the power they have in achieving their goals.

Life Coach Tommy is a Certified Life Coach based out of Sherman Oaks, CA and serves Los Angeles and the surrounding areas. You can get back to the home page by clicking HERE

Losing Weight and KEEPING it off – it’s all about lifestyle and daily choices

‘How do I lose weight?’ This is the most common question I receive as a Life Coach and it’s also one the highest things people search for online (especially at the top of the year right after January 1st….) It’s a popular question for many obvious reasons, but the most valuable reason is that it is so by far one of the most difficult goals to stick to while seemingly should be so easy…

The issue with this question though, and the main reason why many people start a weight loss program and quit after two weeks* is that they’re asking the wrong question. The stronger question my clients have felt success with is, ‘How do I change my lifestyle so that I look and feel great 100% of the time?!’

Ask yourself that question and write down all of the things that come to your mind. What are all of the behaviors and practices that continuously motivate you to derail your fitness efforts? Then ask yourself, ‘Why do I need to lose weight?’

With Life Coaching, we dig deep on this question and identify limiting beliefs that force you to take part in the most common attribute to weight gain – stress eating and social eating. Tackling these issues has helped my clients begin a foundation that leads to PERMANENT, SUSTAINABLE weight loss.

When my clients come to me with this goal, I explain the science, and how the science behind weight loss is extremely easy to learn and apply to their practical every day lives. We then dig deeper and uncover what has prevented them from applying that science to their daily lives and are able to uncover deep emotional barriers and limiting beliefs toward their connection with food and what they’ve been using food for. That’s where the real work begins!

I’m able to help my clients realize that they do have a choice in what they eat and that choice must be an active choice every single day in conjunction with exercise.

Once the wheels and gears are moving, we then create achievable action items to help keep them on course with this new diet and fitness plan. Milestones are noted, and I’m there with my client the entire way commending them on their progress and reminding them of there ‘Why’ anytime I sense they’re getting off track.

Here’s a secret tip, the SCIENCE of losing weight is super super duper easy…if you eat less calories than you burn, the science is proven, you WILL lose weight. But we have to make sure we’re tracking it and monitoring our daily habits to make sure we make the science work in our favor!

*each year at the gym, right after January 1st, the attendance I’ve seen doubles. Every year, though, I’ve seen that this increase in fitness attendance at the gym reverts back to what it was toward the end of the year right. This reversion starts happening right around January 15th….

Life Coach Tommy is a Certified Life Coach based out of Sherman Oaks, CA and serves Los Angeles and the surrounding areas. You can get back to the home page by clicking HERE

3 simple strategies to actually stick to your goals and how to use the power of Why to make them happen

WRITE THEM DOWN! Keep yourself accountable. Keep them visible, post them everywhere. How do you stick to your goals? Focus on why it’s important to achieve that goal. Make sure your ‘WHY’ is the most powerful why you can possibly think of. Why do you want to lose weight? To impress some girl? Then what? Do you think it’s better to lose weight so that you can feel great 100% of the time? And not just at the beginning of the year?

Focus on WHAT your goals are.

Then focus on HOW you’ll obtain them.

And, finally, WHY. And dig deep for your WHY. Without a strong and foundation setting WHY, sticking to your goals is impossible. Sit down with yourself and just write out every single thing you can think of as to Why this goal is so important to you. Think about what would happen if you didn’t fulfill this goal. Through this Stream of Consciousness process my clients have been able to lock in on one deep and powerful Why that has helped them not only start the work in achieving a goal but actually fulfilling it – making it happen!

By the way, according to Inc.com people who write down their goals are and find their why are 42% more likely to achieve their goals.

Also, please read this article by Psychology Today where they cover how important it is to write down your goals while maintaining vision on the big picture: Four Ways to Become Intentional About your Goals Today

Life Coach Tommy is a Certified Life Coach based out of Sherman Oaks, CA and serves Los Angeles and the surrounding areas. For a free consultation click HERE