Checking in again with an update. Officially becoming a podcast channel for Creation Motivation. I’ll be posting casual about weight loss and maintenance health podcast discussions moving forward to try to break out of my current plateau!
I’m @loseandmaintain, you can find me here, on blogs.creationmotivation.com/loseandmaintain, or on facebook and instagram! You can find the podcast on youtube, spotify and other podcast websites.
And, posting my current goal list again to hold me accountable:
Goal check list:
Highest Start weight – 206.6 Current weight – 162.6 Total lost since start: 45.8 lbs!
Restart weight 180.6
Reach first 5 lbs lost -🎯GOAL MET 🎯
Reach 8 lbs lost – 🎯GOAL MET 🎯
Reach 10 lbs lost – 🎯 GOAL MET 🎯
Back to the 160’s – 🎯 GOAL MET 🎯
Reach 12 lbs lost – 🎯GOAL MET 🎯
Reach 165 lbslost – 🎯 GOAL MET 🎯
Reach 15lbs lost – 🎯GOAL MET 🎯
Reach 18 lbs lost – 🎯GOAL MET 🎯
Reach 162 lbs – 🎯GOAL MET 🎯 woohoo!
Reach 160 lbs almost…
Back to the 150’s! soon…
Reach 158 lbs: BMI will change from obesity to overweight!
Reach 155 lbs
Reach 153 lbs
Back to the 140’s!
Reach 147 lbs
Reach 145 lbs
Reach 142 lbs
Back to the 130’s!
Reach 137 lbs (previous low weight)
Reach 135 lbs
Get back to normal weight BMI (around 131-132lbs)
Back to the 120’s!!!!!
Ultimate goal weight range…maybe I can get there. I’d be happy with normal bmi range! (122-128)
I’ve started a holiday challenge to try and cross off these remaining goals on my list. I’m a little over half way there, I don’t want to give up! Hope you all are doing something small every day, baby steps work, to reach your own personal goals!
Hey friends! The New Year is moving forward! 🎉 Now that we are several months in, we should check in with our New Years goals! So let’s talk honestly — especially about the most common one: weight loss goals.
image by
timmossholder on unsplash
Why Do Most Resolutions Crash Before February?
Every January, gyms fill up, meal prep containers sell out, and people get hyped to finally hit those goals. But here’s the truth: most New Year’s resolutions fail — often by mid-January. Why? It’s not laziness. It’s not lack of desire. It’s mindset.
We often go in rigid, expecting perfection. Then real life hits — a skipped workout, emotional eating, a stressful day with the kids — and we spiral. Been there? Same. 🙋♀️
The Yo-Yo dieting Struggle is Real
image by stevepb on pixabay
Unfortunately, I’ve been in a constant back and forth cycle of yo-yo dieting for years now: doing great, slipping up, guilt-eating, restarting… then, rinse and repeat. Over and over again It’s emotionally exhausting. I know what it’s like to want to lose the weight and get back to my goal again. I’ve been there several times. I always chase that amazing feeling of reaching my goal weight range. But then, I end up gaining the weight again. This time, I have this constant fear of failing (again), it’s definitely a big reason I become stuck.
So then…. What Actually Works and Will Last Long Term?
I noticed I always tend to try and be super perfect with my journey. I have to get every workout in, as well as eat perfectly within my deficit calorie range. Any little misstep leads to me feeling guilty, beating myself up, and binge eating/giving up. Instead of trying to be a perfectionist with my journey or trying to impress others with January goals, what helps is to step back. Trying to be the best and compare our journey with others can be negative. What works for another may not work for you. You may lose weight at a slower pace than others. And that’s OK.
Here are some tips that will help:
💡 Be flexible yet accountable. Being perfect isn’t the goal — being consistent and persistent is.
💬 support: Talk or vent with like-minded friends or family. It can be in person or in an online community like creation motivation such as blogging, vlogging, or in groups or forums. Writing your journey out helps you keep track of your journey over time keeping you accountable.
❤️ Put self-care higher on your list! Moms, dads, employees, etc… we all can feel pushed to our breaking point at times. Burn out is real and can turn your journey around QUICK. Take time for you. Take a walk, read a book. Hang out with friends.
🎵 Find movement you love. Walking, dancing, jogging with music… heck, I love putting my playlist on in my headphones and doing Tae bo with it! If it’s fun, you’ll keep doing it.Laugh. Remember, taking time for yourself is not selfish. It’s crucial for reaching your goals.
Fear is the Real Blocker — Not Willpower
image by theblowup on unsplash
Let’s be real. The ear of failure can and WILL keep us “comfortably stuck.” We tell ourselves: “I’ll start Monday” or “I’ll do it when I’m ready.” And, the I’ll start on X day will usually turn into starting out next week…..then next month…. Before you know it, a whole year has gone by! The truth? There’s just never a perfect time to get started. Get it over with. Start now. Even if it’s the smallest baby steps. Even if it’s unorganized or messy. Progress is Progress. JUST DO IT!
Because even the smallest attempts and failing still is a win over never trying to do anything at all.
But, I Haven’t Made ANY Progress Towards My New Years Goals!
So what if you haven’t made any progress?? It’s now several months in the year. Instead of beating your self up, feeling down, and gaining even more weight, stop it in it’s tracks!
Turn things around now. Make your weight start heading downward. Start heading in the right direction. The direction that takes you CLOSER to your goals. Not further away! The time will pass either way. Which would you rather happen? The time goes by and nothing has changed? Or worse? You have gone in the opposite direction?
Or, would you rather have made progress. Even small progress! I think I know what I would prefer!
Final Thoughts: Use That Motivation While You Can
Motivation is a fleeting feeling that feels almost magical. It comes and goes randomly and if your feeling it and hyped up — use it. Start right now. Today, not Monday. Start with some small changes, even if they are messy. Start even if you’re scared. Just start!
And remember: every time you track, every small check-in will make the difference. It all counts! Whether you lost a pound, half a pound, maintained or had a rough week and gained — keep going. Continue showing up. That’s where the change really happens.
Happy goal-getting, everyone! 💪 Let’s continue to make this year not about being a perfectionist — not obsessing about how little we’ve accomplished, but on turning things around in the right direction! About being persistent and consistently checking in!
🎥 Watch a related video:
💬 Join the Community: Let’s Do This Together!
Ready to break the cycle and support each other in our goals? Join our Creation Motivation community! It’s a space where we share our wins, struggles, and keep each other accountable.
Welcome! Today we explore the question: Are workouts like medicine for the human body? There are many wonderful health benefits of working out, including feel good endorphins, long lasting health, and more! We hope you’ll enjoy the community! Subscribe to newsletter for future updates.
Are workouts like medicine?
Have you ever completed a tough workout and felt a big rush of energy and accomplishment, as if your body was thanking you? That’s exactly how I felt recently after pushing through a challenging hill climb in chilly weather. Man, it was tough! I’m sharing my experience with you because, honestly, workouts sometimes feel like medicine—not just for the body, but for the mind too.
My userame is Loseandmaintain, and I often vlog about the ups and downs of my weight loss journey and staying motivated. I was thinking about how exercise is more than just a way to burn calories or lose weight—it’s a powerful tool that can transform how we feel mentally.
Starting Out: The Struggle Is Real
This was my struggle today: It was early morning, and the temperature was hovering around 41 degrees Fahrenheit. For California, that’s downright cold. I was bundled up like an Eskimo, with extra jackets and sweaters, braving the icy wind. I had a big hill ahead of me, and my legs were already burning before I even began. The first 10 minutes were especially rough.
During that first 15 minutes or so, I really wanted to quit. My body was yelling at me, the cold was seeping through my jacket, and my mind kept telling me to turn around and go home. I just wanted to cuddle under my blankets with a hot cup of coffee. But I didn’t. I pushed through. And that’s where the magic started to happen.
The Mental Battle Of Exercise
Exercise isn’t just hard physically; it’s also a mental game. The first few minutes can feel unbearable, especially when you’re overweight or just starting out. For me, being obese means every step, can be a challenge. But it’s the choice to keep going that makes all the difference.
There’s also a moment during every workout when your brain says, “No more,” but you’ve got to tell yourself, “Just a little further.” That’s the moment that builds resilience.
The Turning Point: Getting past the mental block
After that tough start, something shifts. I began to warm up, even if the cold was still there. The muscles loosened, the breath steadied, and my mind started to clear. Slowly, the discomfort started to fade in the back of my mind.
At this point, the sun was rising, and the workout started to slowly become enjoyable. I started to feel warmer and enjoy the beauty around me as the sun rose and I could see more. My motivation began to kick in, and I realized I was stronger than I thought.
Endorphins: Let Nature’s Own Medicine pump you up!
image by Tumisu on pixabay
One of the best parts of pushing through a tough workout is the endorphin rush. These natural chemicals lift your mood and ease pain as a tough workout goes on. The more longer the workout, the more likely you’ll feel them- creating a lighter, happier, even euphoric experience!
“By the end of the workout, I was tired but it was a good tired—like a soreness that felt like medicine.”
This feeling is hard to describe if you’ve never experienced it, but it’s like your body is thanking you for the effort. It’s a reminder that exercise isn’t punishment—it’s a gift.
Endorphins: Let Nature’s Own Medicine pump you up!
image by Juuucy on pixabay
Exercise is often thought of as a way to lose weight or stay fit, but it’s so much more. It’s a reset button for your mind. When you’re feeling sad, angry, or frustrated, moving your body can help you release that toxic energy.
“I’ve been there—feeling down, angry, or just plain upset. Sometimes I don’t want to move at all. But after a long walk or a tough workout, even if I’m still upset, I feel calmer. The anger softens, the sadness lifts a bit, and I can think more clearly.“
That’s why I say workouts are like medicine. They heal not just your body, but your mind and soul.
The Emotional Rollercoaster of Motivation
image by somecomputer on pixabay
Motivation is tricky. It comes and goes like waves. One minute you’re pumped, ready to conquer the world, and the next you feel like giving up. That’s normal. I struggle with it too.
This morning, I didn’t want to get out of bed. I thought, “What’s the point? I’m probably going to mess up my diet anyway.” But I still got up and went for that walk. Because even if I make mistakes, the workout helps me get back on track.
Think of exercise as your anchor. It keeps you grounded when everything else feels chaotic.
Overcoming Obstacles: My Personal Journey
I want to be honest with you: I’m obese. Saying that out loud isn’t easy, but it’s the truth. Carrying extra weight makes every workout tougher. Hills feel like mountains, and long distances feel endless.
But that hasn’t stopped me. I’m out there, clocking over an hour of walking and climbing hills. It’s hard. It’s exhausting. But the feeling of accomplishment when I’m done? Priceless.
Here’s what I’ve learned:
Start where you are: Don’t compare yourself to others. Your journey is unique.
Celebrate small wins: Every step forward is progress.
Push through the tough moments: That’s where growth happens.
Be kind to yourself: Motivation fluctuates, and that’s okay.
The Science Behind Exercise as Medicine
There’s plenty of research supporting the idea that exercise acts like medicine. Regular physical activity helps reduce the risk of chronic diseases, improves mental health, and boosts overall well-being.
Here’s why it works:
Endorphin release: Exercise triggers the production of endorphins, which are natural painkillers and mood elevators.
Improved circulation: Moving your body increases blood flow, delivering oxygen and nutrients to your tissues and organs.
Stress reduction: Physical activity lowers levels of stress hormones like cortisol.
Better sleep: Regular exercise promotes deeper, more restful sleep, which is essential for recovery.
Enhanced cognitive function: Exercise boosts brain function and can help reduce symptoms of depression and anxiety.
So when I say workouts feel like medicine, I’m not just talking about a feeling—I’m talking about real, physiological benefits that improve your quality of life.
Keeping the Momentum Going
One of the hardest parts about fitness is maintaining motivation over time. After a great workout, the rush of energy and accomplishment can be addictive. You want to hold on to that feeling as long as possible.
But motivation ebbs and flows. Sometimes you’ll feel on top of the world, and other times you’ll feel stuck. The key is to keep moving forward, even on the tough days. Here are some tips that help me:
Set realistic goals: Break your big goals into smaller, achievable steps.
Track your progress: Whether it’s time, distance, or how you feel, keeping a record can motivate you.
Mix it up: Try different workouts to keep things interesting.
Find support: Join communities or workout with friends to stay accountable.
Listen to your body: Rest when you need it, and celebrate your efforts.
Final Thoughts: Embrace the Medicine of Movement
Exercise isn’t always easy. It can be cold, tiring, and downright painful at times. But it’s also incredibly rewarding. That feeling of pushing through the pain, warming up, and finishing strong is something I cherish.
Workouts truly are like medicine. They heal, strengthen, and uplift us physically and mentally. If you’re struggling with motivation, remember that every step counts. Even if you slip up with your diet or feel like you’re not making progress, moving your body resets your mind and gets you back on track.
So, whatever your fitness level or goals, I encourage you to get out there and move. Climb that hill, take that walk, do that workout. Your body and mind will thank you.
Stay motivated, keep pushing, and celebrate every victory—big or small. You’ve got this!
Wishing you all the best on your journey,
CreationMotivation
Prefer a video? Watch here
Transcript
00:01 have you ever felt really good after a 00:03 workout and realized exercising is like 00:07 medicine I just felt like asking that 00:09 because I feel that working out is just 00:13 I was thinking I was on my workout today 00:15 I was climbing up this horrible Hill my 00:18 legs were burning they were hurting and 00:21 I was just like I want to turn around 00:23 and quit right 00:25 now but I didn’t I just kept going I 00:28 kept pushing and it’s especially the 00:30 first 10 minutes oh my gosh that was 00:33 painful it was really cold too it was in 00:35 the 40s low 40s it was a round 41 when I 00:40 went out which for California that’s 00:43 pretty cold it was 41 so I just pushed 00:47 myself and S out anyways and that those 00:50 first 10 minutes were brutal I’ll tell 00:53 you I felt the icy wind and it was like 00:56 cold okay for California that’s really 00:59 cold but I know for other States people 01:01 are like are you crazy that’s that’s hot 01:04 for us that’s warm but for uh me you 01:06 know it’s cold I had to bundle up pretty 01:09 good I put extra jackets and sweaters 01:12 and I looked like an Eskimo 01:14 basically and then by the middle of it I 01:19 was not feeling it I was still cold but 01:21 I did warm up a bit and I was thinking I 01:23 want to turn around and I just want to 01:25 go home and I want to wrap up into under 01:28 the covers and get warm but I didn’t I 01:30 kept going I kept pushing it was 01:33 difficult for sure but by the end of the 01:36 workout I don’t know some I guess maybe 01:39 it was the sun coming up cuz sun hadn’t 01:41 risen yet but maybe it was the mixture 01:43 of that the sun coming up endorphins 01:46 maybe start activating and just the just 01:49 knowing that you’re almost done that 01:52 feeling is just amazing where you just 01:54 feel accomplished and finish something 01:57 and your motivation is up your tired but 02:01 feels good it’s like a good tired it’s a 02:04 good soreness that comes over you and 02:06 over time really does feel like medicine 02:10 I know that sounds weird as much as I 02:13 gripe over it and eat on it and think 02:16 it’s the most annoying thing that I have 02:18 to do periodically just to lose weight 02:20 or just to stay healthy and Rain a 02:23 healthy weight I just kind of eat it but 02:27 it’s like medicine it’s freeing it’s it 02:31 feels great it feels 02:33 great sometimes not so much like I’ve 02:36 said before but it feels amazing your 02:40 body just responds so well to it your 02:44 muscles feel worked out and mentally 02:47 also is it’s amazing too you could feel 02:50 so bad at the beginning you could feel 02:54 sad depressed angry anger is another 02:57 thing you could be really pissed off but 02:60 at the the end of a nice walk nice long 03:03 walk where you just really flush it out 03:06 or you know even running on the 03:07 treadmill or doing a video or something 03:10 at the end of it you just feel better 03:12 you feel more relaxed calmer maybe 03:16 you’re still upset but at least you got 03:19 some of that toxic energy out you know 03:22 what I mean I don’t know this just a 03:24 short little video I decided to talk 03:27 about because I was feeling that right 03:29 now I feel it currently I’m sitting in 03:32 my car after doing this it was over an 03:35 hour I think I clocked it at an hour 35 03:40 minutes and I just went up these big 03:43 hills and for me at my weight I am obese 03:47 sorry it’s the truth I hate to say that 03:50 word but I’m very overweight so for me 03:54 going for that distance is difficult 03:58 very difficult sorry I can’t can’t say 04:00 the word difficult for some reason but 04:02 it’s difficult for me so I pushed myself 04:05 I got out there I did it and I feel 04:08 accomplished I feel great and I just 04:11 holding on to that feeling and I don’t 04:14 want it to go but you know that’s the 04:17 weird thing about motivation is it 04:18 really comes and goes one minute you’re 04:21 feeling so pumped and energetic and 04:24 motivated and then the next minute 04:25 you’re just down and depressed and you 04:28 don’t want to do anything and it doesn’t 04:30 sound worth it you know like this 04:33 morning I didn’t want to get up and I 04:36 was like what’s the point what’s the 04:38 point of getting out there and walking 04:40 around I’m I’m probably just going to 04:43 make a mistake and eat something I 04:45 shouldn’t and cancel out the whole 04:46 workout so what is the point of doing it 04:49 but there’s always a point there always 04:51 is a point to do it because you feel 04:54 better it gets you back on track it 04:56 resets your thinking even if you do make 04:58 a mistake that’s calor 05:00 you burn and takes it out of the 05:03 equation right even if you eat them back 05:07 it’s still my if you don’t do that 05:08 workout those calories are going to be 05:10 extra so that’s my view on it and you 05:13 know I I’m really just trying to keep 05:16 this feeling and be focused and yeah so 05:19 happy goal getting be motivated this is 05:22 a you know a random Vlog podcast thing I 05:27 decided to do so have a great day and 05:30 accomplish something something small 05:33 something big whatever you’d like thank 05:35 you have a good one
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