Keeping Motivation High

November 2, 2011

What will it take for you, personally, to stay on track to reaching your goals? Usually when we make a commitment to get in shape, drop 5 pounds, or reach any goal, it’s going to take some time to accomplish these things. Often, when we begin a workout program, our spirits are high because our reason’s for taking on such a feat is fresh and new in our minds and seem important.

1. Make a list of your motivators and keep the list with you in your purse or wallet, on the mirror, the dashboard, somewhere that you can see it and read it every single day… more than once a day… to remind you of exactly why you are doing what you do.
Fitness isn’t easy, but most things in life worth having, aren’t. When we gain factual or scientific knowledge about specific actions we must take to get the desired result, understanding can go a very long way. It hurts to get fit… Why would I stay on the treadmill or Stairmaster if it feels so uncomfortable? When I persevere in a cardio way, I am burning calories and creating a calorie deficit that will allow my body to lose unnecessary weight.

2. Understanding how many calories my body needs daily to be at my optimal weight is a measurable guide. I can know this by a simple formula to determine my individual Basal Metabolic Rate. Knowing that 3,500 calories equal one pound helps put into perspective what I need to do.

Know the facts about the adventure you are about to take. If you were traveling, you would have a map. Look at reaching your goal as a journey that needs careful planning and preparation for success. Don’t wonder where you are going… KNOW where to go, what highlights are along the way, and know how you want to be at your destination. How will I feel when I reach the top of the mountain? How do I WANT to feel? Why do I want to be here?

On that same note, educating ourselves on the effects of exercise on the brain can be motivating. Exercise has been proven to treat depression and improve memory. It leads to the release of certain neurotransmitters in the brain that alleviate pain, both physical and mental. Exercise is one of the few ways that scientists have found to generate new neurons. Neurogenesis, mood enhancement, and endorphin release may make us look at the treadmill in a whole new light.

Reward yourself for an effort well done, big and small. Because I understand that I am earning my reward, I will put forth my best effort as if I’m trying to make a good impression. Do it for yourself. Push 2% harder each workout. Make it happen!

3. Intrinsic and Extrinsic rewards will encourage you to stay on track when the going gets tough. Make the mini-goal happen (you’ve been weighing in at the “0” and you’ve FINALLY reached the “9”!) and treat yourself to a cute new workout top. Or it may be reward enough to just feel awesome inside that you’ve reached the “9” and know you’re on your way to the “5”.

People are motivated by both pleasure and pain. So whatever is on your list, make sure it is honest and true to what really moves you to take action. A compelling reason will propel you into taking the necessary action. It will also sustain you when things get tough or the goal isn’t as easy to achieve as you thought. It could be anything you choose from the fitness “tight” feeling in your muscles, the endorphin “high”, accountability, attention, stress, looming genetic predisposition, etc. to an upcoming class reunion, wedding, or an outfit you’ve been waiting to wear. Whatever makes your list will be what is most important to you.
This is all about YOU… Make it personal and have fun with it!