Fitness Motivation - Learn Healthy Habits &
is a time when many people jump on the fitness bandwagon believing
that this is their year to lose weight and tone up once and for
all! But for most, that enthusiasm for exercise tends to fade within
weeks and eventually you realize that losing weight is a lifetime
goal, not something you can accomplish in a few weeks. Do you really
want to be successful at your fitness goals?
A few months ago I decided to ask five friends, not all who work
out regularly, what motivates them to workout this time of year.
As you read their answers, notice that I didnt ask them what
their goals were. In a moment I will be working with you on creating
Shannon: I want to be in bikini ready shape by the summer
time. My boyfriend and I are planning a trip to Mexico and I really
want to wear this little bikini that he bought for me to wear last
Sarah: Having just had my second child I want to loose the
weight from being pregnant. Plus I know how important it is to set
a healthy example for my kids. My mother worked out as I was growing
up and I would like to do the same for my two boys.
Patty: Competitions are my motivation, and I have one every
three five months. If I really let myself go, come contest
time I will have more work cut out for me; work that I wouldnt
have if I balanced weights and cardio with my off season diet. I
make sure to fit 4 6 workouts in every week year round.
Tara: I feel better and have more energy when I hit the
gym regularly. I work full time as a dental assistant so at the
end of the day, I thrive on hitting the weights and treadmill.
Stella: On the weekends I know that I will be eating out
at restaurants and drinking a little so I balance that out with
the gym. Its like by going to the gym 4 5 days a week
I can have a little fun on the weekends. So being able to drink
on the weekends motivates me.
My friends knew what they wanted but did they have the tools to
reach their goals. Did they really care? Do any of my friends resemble
you? If you dont have a specific idea of where you want to
be, its not going to motivate you to achieve it.
To let you in on who really does visit the gym as often as they
wish, you can count on Shannon, after a couple years of saying she
is going to start running again, Shannon has lost about 20lbs and
is feeling and looking the best she has in years!
As a successful internet entrepreneur and mother of two Sarah is
non stop busy, with an appreciation for walks with friends, and
her husband and sons. Walking is fitness but Sarah would like to
step it up a notch by summer time.
Patty has her eyes on the Emerald Cup, and is about to change gears
from her off season diet to her contest diet. The last few months
she has relaxed a bit on the cardio but kept her weights in appears
to have gained some nice size. Patty believes she has what it takes
to qualify for the Nationals. Lets wish her luck!
Picking up more shifts at the dental office and while trying to
get over a cold Tara has been away from this gym for about a week.
She is feeling run down but knows this will pass. 10 years ago Tara
and I met on stage at a Venus Swimwear contest. Fitness is a part
of Taras life and doesnt let a cold get her down. She
is optimistic and views fitness as a gift.
Stella works several nights a week at a very nice restaurant, so
her morning starts closer to 10am. Arriving to the gym with her
Starbucks in hand and her blonde hair in a sexy pony tail, she steps
onto her trusty elliptical trainer and opens her novel. Chela never
misses a beat, or a good glass of Chardonnay.
Lets look at how you can now set your goals
and achieve them!
What is motivation?
- The wants, needs and beliefs that drive a character.
- Motivation is the push of the mental forces to accomplish an
action. Unsatisfied needs motivate. On the biological level basic
human needs of food, shelter and survival are powerful motivators.
On the psychological level people need to be understood, affirmed,
validated and appreciated. On the business level motivation occurs
when people perceive a clear business reason for pursuing a transfer
of knowledge or practices.
On the biological level motivation is extremely powerful. So powerful
in fact that one may feel that they cannot control what they eat.
As a figure competitor I know how controlling biological motivation
can be. For me, and possibly for you its almost as though
we have two brains. One brain, well refer to as good
is listening to your goals carefully and as it helps you create
a game plan. However your other brain, well call bad
may to turn on without warning and take over. Just when you thought
you were feeling motivated to eat healthy foods, your bad
brain engages. What you hand in mind for a clean eating week
is blown and you come to as you stair down at your plate
of Starbucks latest sinful offering.
Besides eating right, you need to exercise. To help you along your
way, you must understand:
1. Relying on just willpower will not work. Willpower equals
short-term success. Long-term success requires planning, discipline
and finding ways to motivate yourself every day.
2. Motivation takes work. From day to day what motivates you
may change. Each morning, I want you to think about your goals
and commit to them. Be true to your goal and choose actions that
will help you get there.
3. There will be times when you dont want to eat healthy
and exercise. You are never alone. Know that every day you will
have to work on staying focused, just as the most avid exercisers
4. Good-bye diets. Create a meal plan that works for you, based
on your tastes and goals. Another persons plan may not work for
Ask any person who is successful in whatever they are doing what
motivates them, and most likely they will say "goals".
Goal Setting is the key to motivation and success. So what motivates
you? I am asking you now, these four very important questions. Some
of which may apply to you while others may not.
- Why do you want to loose weight?
- Why do you want to eat better?
- Why do you want to gain muscle?
- Why do you want to exercise more?
When you look at your answers do you know your goal? Goals are
always things you want. They are never things you don't want.
- Correct: I want to stay at my current weight.
- Wrong: I don't want to gain weight.
Be specific with your goals. Tell exactly what you mean. Give numbers
and times. Don't use words like "lots" and "more".
Tell exactly what you want.
- Be realistic. Ask yourself if it is possible. Winning the Nationals
for a figure contest may be possible but it's not realistic.
- I want to place in the top three at the Emerald Cup.
- I want to gain more size in my legs.
- I want to improve my skills on the dance pole.
- I want to loose body fat and tone my body.
Next we need to set up our objectives. Simply put, objectives are
the things we do to get our wants.
- Objectives are very specific. They tell exactly what you will
do and when you will do it.
- When you think about what you will do, make a commitment to
it. Objectives are written: I WILL ... Do not use words like "try
or maybe" These are very BAD words to you. Forget about them.
This is the dawn of the new you! I WILL.
- Be sure your objectives can be measured. Every day or every
week I can say, "Did you do this?" and you answer with
either a yes or a no. Don't leave room for maybes.
Time for examples. Say that I want to gain muscle and loose body
fat for the Emerald Cup.
- I will eat about 5 meals a day spaced 2.5 hours apart consisting
of 25-35 gm of protein, 25 gm of carbs, and oils such as Udos
or Flax oils.
- I will drink 1.5 gallons of water a day.
- I will weight train six day s a week.
- I will do cardio for 45 mintues, six days a week.
I want to loose body fat and tone my body for the Emerald Cup contest.
If I do all my objectives there is a pretty good chance I will
reach my goal. I suggest that you write your goals and objectives
out; it will be easier for you.
Habits can take 21 days to break, and it can take three weeks before
you start seeing changes in your body. In fact you may not drop
a pound, but you lose inches.
I want you to be honest with yourself. Are you sincerely interested
in loosing weight? Have you set realistic goals for yourself? How
can you develop the internal motivation that really counts? When
it comes to motivation, knowing is not as important as doing.