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9 Motivation Hacks To Eat Right And Exercise Over 50

Motivation hacks with a smiling elderly African American woman in pink shirt holding an exercise mat and towel

Let’s face it. Some days, the motivation to eat right and exercise is just not there. 

Here’s a question I get asked all the time:

“How do you stay motivated, Dee?” 

And the fact is: I don’t! I need to work on it! 

And motivation hacking is my secret weapon.

Flex your muscle to stay motivated.

Motivation is similar to a muscle – the more you flex that muscle, the stronger the muscle becomes.

But how do you get your motivation “muscle” in shape in the first place?

You have to find ways to keep yourself motivated — intentionally!

And there are plenty of proven motivation hacks to keep us on track and make healthy habits more sustainable.

Do these nine tried-and-true motivation hacks to build healthy habits.

bowl of pasta with green garnish and clams on top of brown wooden table

1. Start by making it fun! 

The first motivation hack is to try a fresh recipe or do a new workout. And listen to your favorite music. 

You can also challenge yourself to try a new fruit or vegetable every week.

Challenging yourself to try something new will help you break your routine and spark creativity.

If you struggle to do any of these, a coach can help you!

2. Set a goal that gets you excited. 

You’re more likely to complete the goal when you are excited about what you do.

I remember when I completed my first public 3-mile run.

Going on a 3-mile run may not be significant for some people, but it was exciting and a huge motivation hack for me. 

The anticipation that I would accomplish something I had never done was enough motivation to keep me pumped to prepare for the run and finish on race day.

If you like hiking, go for a weekend hiking trip. 

Try a new food every week for three months, or sign up for a salsa dance class.

3. Make it part of your routine. 

Park farther away from your destination. 

Take the stairs (one of my favorites) instead of the elevator. 

Exercise as soon as you wake up, or go for a walk outside right after lunch.

Try going to the grocery store first thing on a weekend morning.

Motivation hacks like these will help you establish a routine, and your brain will associate the behavior with a specific time, place, or cue. 

The habit will become more automatic and require less effort to follow through

4. Create a journal to keep track of your progress. 

A written record of your actions can be a powerful motivation hack and helpful to look back and reflect on your accomplishments.

What actions did you do today that were great?

What are you planning for tomorrow? 

Write down how you feel about it.

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5. Create a reward system! 

Set internal rewards and pat yourself on the back — “good job” every time you follow through on your commitments. (It does matter.)

Set external rewards by creating milestones that lead to your ultimate goal.

When you reach the milestone, reward yourself with a massage, new shoes, workout attire, fitness accessories, or other indulgences.

6. Build a strong support and accountability circle. 

It’s about finding a supportive friend or group to keep you moving forward. 

Working with a coach is invaluable here! I learned long ago that a coach helps me see past my blind spots.

7. Motivate somebody ELSE! 

Motivating others is contagious and incredibly encouraging for YOU.

How do I know?

Let’s say that as I write this post, it motivates me to workout out and push forward with my goals.

When we do something for someone else, we not only benefit them, but we also benefit from the satisfaction we get from helping them.

And studies have shown that helping others can reduce stress, improve self-esteem, and even boost our mood.

8. Start the day off right. 

Starting your morning with a healthy meal or workout can set the tone for the day and prepare you for success!

It doesn’t have to be complicated or consume your time. In fact, simple habits such as drinking a glass of water, stretching, or meditating for just a few minutes can have a significant impact.

9. Work with a professional. 

When you work with a professional, nothing is more motivating than feeling and seeing a noticeable difference in how you feel, move, and look!

A professional can design a program tailored to your specific goals, abilities, and limitations. They can also provide encouragement and motivation to help you stay on track.

African Proverb Quote with healthy food items in the background

So there you have it.

I gave you 9 motivation hacks to eat right and exercise over 50.  Proven ways to flex your motivation muscle to stay inspired.

Start by making it fun, set a goal that is part of your routine, document your process, and reward yourself.

I also suggested that you find support to be held accountable and try motivating others. 

And be conscious of starting your day with a health-focused meal or activity, and consider working with a coach.

When you put these motivation hacks to practice, you’ll find the inspiration to stay motivated and finish what you started.

And to help you along, you can shorten the motivation curve right now with a personalized Fit and Vibrant Blueprint.

It’s a quick assessment to help you set realistic goals and focus on the right actions.

You’ll have it done in just 7 minutes.

Go here to shorten your motivation curve >> Take Me To The Assessment!

Get Your Free Blueprint

Remove the guesswork! In just 7 minutes, you'll discover the areas holding you back from reaching your weight loss goals.

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