Motivation Tips
by Maren Sederquist, MES, CSCS, PES, CPT
Want to get motivated to start a health & fitness program?
Want to change your unhealthy habits to healthy ones?
Want to keep up your momentum and not get bored with you current health & fitness program?
Check below for the tips that might help you!
- Set clear, measurable, short and long-term goals for yourself.
- Make sure your goals are realistic and attainable.
- Address past obstacles and make a plan on how to deal with them in the future.
- Put your goals in writing.
- Examine your values and beliefs about a healthy lifestyle. Schedule your exercise.
- Plan healthy meals ahead of time.
- Stop any negative self-talk before it turns to action.
- Be honest to yourself and face up to reality. Then take action.
- Commit to a program for at least 120 days. It increases your chance of success.
- Recognize relapse warning signs, so you can take action.
- Fit your exercise plan to match your personality type.
- Don't do too much too soon.
- If time is an issue, break your routine into small workouts to relieve stress.
- Be a good example for someone else.
- Exchange self-limiting beliefs for empowering ones.
- Know that every attempt to change a habit brings you closer to success.
- Chose an exercise facility that is convenient to get to.
- Create a health & fitness mission statement for yourself.
- Tell your family and friends about your healthy intentions.
- Believe in your ability to do what you want to.
- Join an activity club, or enroll in a regular class.
- Tell yourself and other how good you feel when you exercise and eat healthy.
- Move often. Don't let inertia set in.
- Pick an environment which you feel safe and comfortable to work out in.
- Understand that it's taking care of yourself to rest if you're sick, not failure.
- Learn a variety of exercises so weather or travel can't hinder you.
- Be aware of myths that aren't true (like no pain, no gain).
- Reward yourself with incentives for accomplishing goals.
- Don't wait for a special date. Start something today.
- Decide to exercise at a time that you will most likely be successful.
- Educate yourself as to how living a healthy lifestyle can benefit you.
- Keep variety in your daily goals.
- Strive for consistency and excellence, not perfection.
- Concentrate on your exercise to enjoy positive feelings of flow.
- Make sure your exercise is fun.
- Change your life gradually. Don't set yourself up for relapse.
- Enlist the support of your family and friends.
- Find a buddy or buddies to exercise with and help keep you accountable.
- Write a contract with yourself.
- Chart your progress.
- Challenge yourself with something new as your skill level increases.
- Commit to starting whether you feel like it or not, giving yourself the option to stop. (Rarely will you want to stop once you get started.)
- Don't beat yourself up for small set backs.
- Write your exercise on your To Do list so you can cross it off.
- Be flexible with your program.
- Listen to inspiring music while you exercise.
- List the reasons you are "choosing" to have healthy habits.
- Learn proper technique so you reduce risk of injury or frustration.
- Remember that internal changes are occurring, even if you don't see external changes.
- Use cross training to prevent overuse injuries or boredom.
- Think about the aspects of exercise you do enjoy.
- Say daily positive affirmations in the present tense of your goals.
- Be forgiving when events outside of your control interfere.
- Use imagery to envision how you want to look and feel.
- Focus on the process of changing, not just the outcome.
- Experiment with new forms of exercise on a regular basis.
- Exercise at an intensity that leaves you invigorated, not exhausted.
- Be safe, use proper form, and reduce chances of sidelining injury.
- Hire a HealthFIT. Professional trainer!
Notice how none of these tips say "try". Don't give yourself the opportunity to procrastinate, or tell yourself you're not worthy of being a success!