Motivation comes and goes. So how can you stay motivated to reach your fitness goals? It has more to do with looking inside yourself than outside yourself for rewards and recognition.
When people hear what I do for a living they tend to grab a part of their body – one they are not particularly fond of – and say, “what do I do about this?” which is then followed by, “ I know I should, but…”, which can then be followed by_________ (you fill in the blank) – excuses.
We know what to do, our bodies tell us they like to move. We watch it, read it, hear it, but we choose not to, why? We know we will feel better, we know we will look better, and we know we will build confidence, which will lead to many positives about ourselves, so why don’t we move?
Motivation is a tricky component to reaching a goal. It can be so strong one day and absent the next. This means you must constantly find ways to motive yourself. You must be creative here… no pressure right? It can be very simple. Decide that today I am going to walk for 20 minutes, and then look for ways to fit it into your day. Can you wake up a bit earlier, walk over lunch, after work, with your children or partner, is time critical today – do you need to break it down into increments? Look at the number of possibilities you have to reach the goal of walking 20 minutes. Enlist a friend or a supportive person to help make sure you reach your daily goal. (We will be discussing goal setting next week).
If you can step outside your comfort zone, make sure you are driving the change, and determine why you really want to change. Once you have done these two activities you have created a solid start to reaching your goal. Add passion and attention to your daily habits mixed with a lot of positive feedback and you’ll be on your way. Motivation will come and go, but you’ll be ready – you are now motivated to stay motivated!
Many people come to me and say, “ I want to weigh…”, I always ask why. This usually frustrates the client and their response is something like, because that’s what I should weigh or what I did weigh. What I would like all of you to know is…stop using weight as the ultimate measure of your success. Get off the scale!
How then, you say, am I supposed to know how I am doing? The best way is to ask yourself:
Do your clothes fit better
Have I lost inches
Do I feel better
Is my stress level down
Am I sleeping better
Do I have more energy
All of these will be great indicators of your commitment and your success. However, if you’d like more feedback on your fitness and your progress, its more effective to measure body fat.
See the blog posts on What is Body Fat and When to Weigh In for more information on this fitness component.
How often do you think about being happy with your life and yourself and as a result you lose weight?
How often do you think about being happy with your life and yourself and as a result you lose weight? A recent article in the Journal of Consumer Research makes the point that being happy can help us see the big picture. Participants were better able to think abstractly therefore enhancing their ability to reach their goals and stay motivated.
Laymen terms – if you are happy you will see beyond crisis right in front of you. You’ll be better able to hold the vision of your desired weight, running time, speed and the efforts it will take to get you to your desired point.
If you are happy you will be able to focus more effectively on what to do in the short term to reach the larger goal. A direct result of being able to hold the big picture of what you ultimately want in your mind when taking smaller steps toward completion of the goal.
You’ll train harder and maybe longer and definitely more consistently if you are focused. When you examine the contents of the fridge you are more likely to choose healthy options if you are happy than if you are looking for emotional comfort in your foods.
So start today and take steps to make yourself happy. Surround yourself with activities, things and people that make you happy to reach your fitness goals.
Labroo, A. A., & Patrick, V. M.(2009). Psychological distancing: Why happiness helps you see the big picture [Abstract]. Journal of
Consumer Reserach, 35(5), 800-809.
Pawlik-Kienlen, L. (2009, March/April). Happy pictures on the fridge will help you lose weight. Spirituality & Health, 30.