Finding the motivation to make
fitness a part of our daily routine can be difficult. I’m sure you’ve heard
various motivational advice, such as you need to do something 21 days in a row
to make a habit. Well, what happens on day 24 when it’s cold outside and you
don’t want to get out of bed?
People often find their way to
me after being diagnosed with a health condition where weight loss and exercise
are a necessity to their health. As a health coach, I help you identify
what you need within yourself to move forward and change behaviors with action-based
goals. Here is my advice for motivation and success.
Baby step to success
It is important to understand your own priorities and what
you are ready to commit to, to reach your goal. Then, break up the goal into
smaller steps that are measurable, actionable, realistic and timely. Setting a
goal to “lose weight” or “get healthy” probably won't work well. Instead, identify how are you
going to lose the weight. What things will you focus on to get healthy?
Putting it in motion
Let’s say you’ve decided to exercise your way to weight loss. Right now your
days are made up of a desk job and chauffeuring your family to various
activities and events, which doesn’t leave much time for yourself – let alone
exercise. How are you going to accomplish this goal? Set a baby step goal. With
a hectic schedule, setting a goal to get to the gym for 30 minutes, three days
a week may be too big of a goal. Instead, a more attainable goal might be
getting in 5,000 steps a day. The goal is measurable and actionable (walking
5,000 steps), realistic and timely (considering your daily commitments).
Reward yourself, immediately
Studies have shown that people with long-term goals spend
the least amount of time exercising. However, those who recognize the immediate
rewards of exercise, like more energy, less stress and better mood, are more
motivated. Take the time to recognize your accomplishments – the big and the
small. Over time, the surge of endorphins, those feel-good chemicals released
in the brain after exercise, will become an intrinsic reward. Your brain will
recognize the workout itself as the reward!
Recognize how you feel
You’ve committed to getting 5,000 steps a day. To help accomplish this goal, you
take a 10-minute walk during your lunch break. When you return to your desk you
are in a better mood and more focused on your work. How does that make you
feel? Later in the day you check your pedometer and see you have met you goal.
How does that make you feel? Pretty good, right? Taking the time to recognize how
you feel about your accomplishment is a reward and motivation to keep doing it.
Power of positive thinking
So often we get stuck in a mindset of “all or nothing” when
it comes to exercise. "I can’t do my regular 30-minute run, so I’ll skip
exercising today." Some is better than nothing, right? I like to point out that
a one percent raise in your paycheck is better than no raise. The same is true
about exercise and reaching your goals. Recognize the efforts you did do and
don’t fixate on what you didn’t do. When you have a positive frame of mind
about something, you are more likely to continue that behavior.
Don't get discouraged
It’s been a hectic day full of meetings and driving from one activity to
another. Now it’s the end of the day and you haven’t reached your daily goal of
5,000 steps. Before you get discouraged, think about what you were able to do during the day, like the extra spin around the
grocery store before check-out and the five-minute walk you snuck in between
meetings. Recognize that these are all positive things you did for yourself!
Then, make a plan for how you will accomplish 5,000 step tomorrow (march in
place during a phone conference or skip the dishes and go for a walk instead).
Your goals will
continue to evolve over time, as will your behavior. Keep going through this
process of setting small actionable goals, rewarding your successes and staying
positive. And, don’t be afraid to ask for help when you need it.