Motivation Starts in the mirror Not sure you want to be among the many who rush to the gym the first week of the year, only to leave it in the dust by week 3? People always seem it have it all together; their career, their family and their fitness function in such perfect harmony, it all seems so effortless and carefree. The truth is, it rarely happens this easily – and that applies for everything in life from your health and fitness goals to your career aspirations. Instead of looking elsewhere for motivation, the real key is looking inward and examining yourself to find out what makes sense for you. “It’s about personal honesty,” says Lauren Jawno, life coach, personal trainer, professional speaker and practicing nutritionist. In addition to teaching nutrition and fitness, she develops. customized educational and motivational sessions about fitness and nutrition for corporations, and is a frequent keynote speaker for businesses, schools and corporate events. “You need to sit down and ask, ‘What do you enjoy?’” she explains. “What’s going to work for you, what’s going to keep you on-track? Don’t worry about what the rest of the world is doing.” Get Real Just as you schedule your working week to include your dinner plans and your children’s activities, you need to set realistic and relevant fitness goals and schedule your workout routine accordingly. “We often see these commercials on TV that say, ‘Exercise for 10 minutes a day and you’ll have the body of a fitness model,’” says Jawno. “That’s just not going to happen.” “Setting realistic goals helps, as well as having a true expectation of how long it’s going to take to reach these goals and get those results,” she says. Many people don’t see the results they want instantly, she adds, “so they give up quickly, or they don’t realize that it’s going to take longer than they think. If they know it’s going to take five months, then that’s not going to be an issue.” Enjoy Yourself “A lot of people will start a program because their friends are starting it, or because their husband is pushing them towards it, but they don’t really want to do it,” says Jawno. “Just because everyone else is doing something, that doesn’t mean it’s right for you,” she adds. If you start running because a friend is training for a 10-km race but you hate running, your chances of success are low. “To start a fitness program,” Jawno says, “it’s really important to choose something you’re going to enjoy doing.” “If you love dancing, use that as a way to get fit,” she explains. “There’s more chance you’re going to get results and you’re going to have more motivation to keep it up. It’s finding the right type of program for you – and what you’re going to enjoy doing will make it easier to stick to it.” Part of the problem is our limited perception of what fitness and exercise should be. “People think that the only way to get fit is to go to the gym and go on the treadmill and lift weights, when there’s so many other ways to get active, especially in the summer,” Jawno says. Even personal trainers like her need to change their routine occasionally, too. “I got so sick of just training at the gym – doing weights, doing cardio – so I thought, I’ve got to do something that’s fun for me,” Jawno says. “So I started playing tennis again, because I used to play competitively when I was a kid, and that was just unbelievable. It was amazing because I found something that I loved to do.” And that’s the real key – to have fun! Don’t make working out one more stress-factor to add to your already-complicated life. Find something you enjoy doing, whether it’s playing sports, dancing, rock climbing or swimming – and don’t limit yourself to traditional exercise routines. Studies show that enjoying the exercise or activity you’re performing is intrinsic to maintaining your progress over the long run – so love what you do and you’ll keep doing it! Strength in Numbers Motivating yourself is easier when you know what you like and where your strengths and weaknesses lie. “Are you someone that likes to work out and be around people? Or do you prefer doing things on your own? If you’re the type of person that likes being on your own and you want that solitude when you’re working out, then joining an aerobics class won’t do it for you,” says Jawno. Nonetheless, joining a group can also help to keep you on-track even when you’re not always up to it. “By joining a group and having people depend on you, if you don’t show up, it affects other people,” she says. The social aspect of working out in groups helps people stay committed to their fitness goals. Try joining a club or a group that has similar interests, whether it’s running, hiking or something different like dragonboat racing, or recruit a friend or two to work out with you. Accept setbacks – then move on “Whether it’s a nutrition plan or a fitness plan, it’s not going to be smooth sailing from beginning to end,” Jawno says. “There’s always going to be hiccups along the way – you may get sick or something’s going to come up that’s going to take you off your plan.” It’s not these roadblocks that define our journey, however, as much as how we respond to them. “When you do fall off the wagon, know that it’s normal and it happens to everyone,” Jawno explains. “Don’t use that as an excuse to give up. Look at it and try to learn from it so it doesn’t happen again.” Don’t beat yourself up just because you can’t always stick to your workout schedule. The sooner you accept that you’ll have bad days or miss some days altogether, the sooner you can move on and get back on track. Treat every day as a fresh start, and you’ll find that the instant you let go of the past, you’ll be free to move forward with a clear conscience. Convenience is king Set yourself up for success by making things easier, starting with location. “Is it easy for you to get to whatever it is you’re going to do?” Jawno asks. “Whatever you’re doing, make sure it’s convenient and it’s not hours away, because everyone’s strapped for time.” If you choose to work out at a gym, pick a location that’s near your home or your workplace. The same applies no matter what your fitness or athletic pursuits may be. Here are some more quick pointers that will help you stay motivated on the road to reaching your health and fitness goals: Write Now! Keeping a training log is a great way to track your progress and stay motivated. Just get a notebook or use Fitness Republic’s Exercise Log to record the date of your activity, the type of exercise, duration, intensity and a few comments about how you felt; Seeing how far you’ve come will give you more incentive to get out there again It’s Not All or Nothing If you don’t have time for an entire workout, don’t take the “All or Nothing” approach. When you’re short on time, try to squeeze in a quick 15 to 20 minute session instead of skipping it altogether; You’ll still benefit and feel better mentally for sticking with it Make it Rewarding Treat yourself to some new fitness gear or a massage as a reward now and then for your hard work; A reward will energize you and keep your eyes on the prize – but don’t choose food as a reward, as it will likely counteract your progress! These tips and advice can help you find different ways to motivate yourself, but in the end, it’s ultimately up to you. “You’ve got to have realistic expectations of what’s going to come out of it, and you’ve got to realize that it’s not always going to be smooth sailing,” says Jawno. “Life isn’t like that.” Learn your limitations and accept them – and you’ll be free to pursue realistic fitness goals that you can successfully achieve for a happier, healthier new year. Source: fitnessrepublic/fitness/motivation-starts-mirror.htmlTara Postnikoff is a Registered Nutritional Consultant, certified Personal Trainer and Coach in Toronto and a distance runner and a triathlete. She is the founder of Healthy Eating Active Living.
Posted on: Wed, 15 Jan 2014 22:07:55 +0000