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Get Moving!: Top 7 Exercise Motivation
Secrets
By Gillian Hood-Gabrielson
Let’s face it, we all know we need to exercise. Many of us know how to
exercise. How many books and videos do you own? How many gym memberships
have you had in your life? You may even be an expert on the perfect
exercises for your body. But you’re not doing it! Why? Well the problem
isn’t lack of knowledge, it’s lack of motivation. Does this sound
familiar?
What can you do? Focus less on gaining more knowledge, and more on
getting and staying motivated. As you become more consistent and start
seeing results, you will be able to apply all that knowledge. Here are
seven secrets to getting and staying motivated:
Secret One: Find Your “Why”
In order to be successful at any endeavor, we must have a good reason
for doing it in the first place. Exercise is no exception. What will get
you up in the morning on those cold, dark days when you just want to
stay in bed? Many people say “because I want to lose weight” or “I want
to be fit”. While these are good goals, they are not good enough reasons
for long term success. You must dig deeper. What is important to you?
What do you value in life? Answer these questions, then see how a
regular exercise program can support your values.
Secret Two: Make a Commitment
Once you find your “why”, it’s time to make a commitment. Here is a
definition of commitment you may not have heard: a commitment is the
ability to carry out a worthy decision, even when the excitement of
making that decision has passed. Read that definition again, and really
understand it. How many times have you been excited to start an exercise
program, only to become bored or distracted by other things? As soon as
the excitement passes, so do your exercise plans. Be sure you are ready
to commit, and if you are not, then commit to not exercising. That way
you can let go of the guilt and commit when you are ready.
Secret Three: Set Daily, Measurable and Realistic Goals
If your only goal is to lose 40 pounds it will be a while before you
feel successful. After all, it can take a while to see such results.
Rather, set daily measurable, achievable goals that allow you to feel
successful every day. Keep a weekly diary and set goals each day for
what kind of exercise you will do, how long you will workout, how hard
you will exercise, etc.
Secret Four: Keep Track of Your Progress
After you set your goals and write them down, you want to also chart
your progress. Be sure to write down your daily achievements to compare
to your goals. This will become extremely motivating as you see yourself
meeting your goals. With consistent exercise, you will also see your
workouts becoming easier and your ability to work harder and longer.
This often happens faster than visible results on your body, such as
weight loss or definition. Many people become frustrated and quit
exercise right before big changes are about to happen, because they
don’t see the results on their bodies. Seeing measurable progress on
paper will keep you motivated while you work towards the bigger goals
you have set for yourself.
Secret Five: Get Objective Feedback
You may know what a good workout feels like - you have that endorphin
“high” after exercise, or you have energy to spare all day long. But do
you know what an effective workout feels like? It is hard to know how
effective your workout is every day without waiting for weeks or months
to see the results. What if you could see day after day how many
calories you burned, or what your heart rate was each workout? Using a
heart rate monitor can tell you if you are working too hard or not hard
enough. What about calories? An accelerometer can tell you all day long
how many calories you are burning and keep you motivated to move! When
you look for ways to add activity to your day it becomes a fun game and
you can instantly see the results.
Secret Six: Avoid the “All or Nothing” Mentality
Have you had plans to exercise five times one week and the first day
something happened and you didn’t exercise? When this happens, many
people give up on the rest of the week This is known as the All or
Nothing Mentality. Keep away from this – it doesn’t work. If you
approach your exercise and nutrition program in that manner, you set
yourself up for failure. Allow for flexibility in your exercise plans
and know one missed day is not a setback.
Secret Seven: Be Accountable!
About 95% of all participants in an exercise program will stop
exercising. Why? No support. Research has shown that exercisers with
some kind of support system have a better chance of continuing exercise.
You need someone who will also hold you accountable for your exercise.
Working with someone like a personal trainer, a coach or a mentor will
give you the support you need and you can work together to identify
barriers to keeping your commitment and develop strategies to overcome
these obstacles. Most people need far more support, follow up and
accountability than they think to start and maintain an exercise
program.
In the interest of avoiding the all or nothing mentality, don’t try to
implement all these secrets at once. Pick one or two and when you have
those working, add another secret. Just like results from exercise,
building motivation and consistency will take time. Fitness is not just
about reaching a destination, it is a journey where you will learn much
about yourself and grow from your experiences. Keep your short term
goals in mind, and enjoy the journey to reaching your ultimate goals.
Gillian Hood-Gabrielson, MS,
ACSM, is the president of Healthier Outcomes, a nationwide coaching
practice specializing in intuitive eating and fitness coaching. For more
information and to receive our special report, “6 Simple Steps to
Guilt-Free Eating” visit
www.HealthierOutcomes.com. Gillian can be reached at
gillian@HealthierOutcomes.com or 866-650-6464.
© Gillian Hood-Gabrielson, Healthier Outcomes
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