Tips to maintaining momentum
Last month we looked into internal motivators and how they affect exercise behaviour, below are some more simple techniques to assist with developing your internal motivation.
1) Be certain of your primary goal!!
Before starting any wellness program and at regular interval during your program, ask yourself why am I doing this? If your answer is to ‘better myself’ or ‘to reach personal goals’, you have conquered the biggest obstacle to intrinsic motivation. If you are beginning a program because you feel guilty about your lack of activity or to please another, you will find internal motivation challenging.
What is something none weight related that you would like to achieve? Run a marathon or run once a week, climb a mountain or go rock climbing, take up a new sporting activity?
2) Assess your current fitness level
One of the biggest mistakes individuals make when beginning an exercise program is doing too much too soon. By not being successful in your first few workouts, the dropout rate largely increases. Make sure you are performing the program that is best for you; this may mean it needs to be more difficult! Knowing where your fitness level is why regular assessments are essential for maintaining your momentum. Additionally, let your trainer know if we are not successfully tailoring your program to your fitness level.
3) Do not compare yourselves to others Although competition can be a motivating force, if not monitored it can externalize your behaviour, so try not to compare yourself to others. You are exercising and eating healthy for you and you only. Every individual is different and reacts to exercise and food in various ways. Set your sights on your personal goals.
4) No guilt involved Missed a day of exercise? Did not follow your nutrition plan last weekend? Try not to feel guilty! Just pick up your program where you left off and proceed forward. We are all human. One day of falling off your program will not hinder reaching your personal goals, but giving up because of one slip up will. Just think every positive step you take it a step towards your goals.
5) Do what you enjoy Have fun! Do activities you enjoy and make healthy versions of your favourite foods. It is not difficult to maintain a healthy lifestyle program and stay motivated when you are enjoying your workouts and meals.
6) Vary your routine Doing the same routine day after day can become repetitive, boring and less enjoyable. Try to vary both your exercise and healthy eating routine. If you like to rollerblade, cycle or take yoga classes, implement all three activities into your routine. Also, try new healthy recipes to diversify your meals. Many great recipes can be found on the web, in healthy cookbooks or consult a nutritionist.
7) Keep a fitness diary
Each day write down your exercise and how your exercise and healthy living habits make you feel. You will start to see a very positive trend.
By taking ownership and attaching meaning to your exercise regime will help you to not only adhere to your program in the studio but also for a healthy long term lifestyle change.
So try a few of these simple techniques this month and next month we will look at the most effective way to set constructive goals that will get you invigorated about your health and well being.