Go Get Motivated
Posted on February 27th, 2007 by garyPosted in Exercise
For many who are just beginning a new exercise program the hardest part is finding the motivation to start or to keep going. Motivation does not always come easily. The lack of wanting to get going can be the worst obstacle you face. Our brains are tougher to train than our bodies. Even seasoned athletes find they face struggles staying motivated and it can impede their progress.
A motivational slump can be caused by a variety of reasons but the most frequent one is the tendency to put too much emphasis on extrinsic motivators. These are standards, concerns or rewards that exist outside of us. They may be a goal weight on the scale, or an image in the mirror or a concern about what others think of us. We may be working out focusing on obtaining a flatter stomach. This goal may initially get us to workout but it is unlikely to keep us working out for the long term.
We have intrinsic motivators as well such as a desire to do our best, pursuing our interests and our pleasure in expressing our true values. Looking inside ourselves to find our intrinsic, value-based goals will excite you. You may have success with weight loss goals if your motivators are to enjoy a more active lifestyle, make your personal health a priority or to develop your fitness skills.
You will keep returning to your workouts if you continually review and reconnect with your intrinsic motivators. But you need a plan to make it through each workout once you begin. There is a strategy to get you through each workout.
The first hurdle is taking the time to exercise- showing up. Find a time in the day that you can designate for this. It can be early in the morning or at night when the kids are sleeping. Try to pick a consistent time when you will not let anything interfere. Make a commitment to yourself. Start small and you may be inspired to do more. It is usually helpful to have a friend or coach who will join you in your exercise routine and support your goals. Avoid negative self-talk that may hold you back or affect your progress. Let your self-supporting personality take over from your self-criticizing one.
Once you begin exercising the first 15 minutes will set the mood for the entire workout. Be enthusiastic in the beginning and you will more likely stay that way. Try some up lifting music. Start with some light to medium intensity exercise and enjoy the feeling of your body warming up and your heart rate increasing. Have a positive attitude. Remember your core values that are getting you to exercise. Even if you commit to only doing 10 minutes of exercise you may feel so good doing it that you will do more.
Try not to focus on getting only to the end of your workout. Set some small goals using variables like time or distance. Measure your progress. Focus on your present-moment experience. Slowly increase your intensity. Do not go too hard too fast or you will get discouraged and quit. You can track your progress in a journal.
Do not loose focus near the end of your workout. Picture a finish line and end your workout with a break-the-tape mentality. Do not skip out on the cool-down. You can use this time to take pleasure in your success. Stretch and feel proud.
If you are still feeling uninspired by your daily workout plans explore your options rather than doing nothing. Make a list of pro-exercise values and motivations that you can refer to when you are feeling this way. Ask yourself how you feel and what environment appeals to you. Do you feel like going outside or to the gym? Maybe another kind of workout will be better for you than what you had planned. Think if there is anything that would make the prospect of exercising more appealing to you. If you are just not into exercising consider another healthy alternative activity to do like shopping in a farmers market or prepping vegetables.
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