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| Namaste, Welcome to Body/Spirit Fitness. This is a site of information and ideas to support your physical health and inner journey. |
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Day 29 – Staying Motivated With Exercise
We’ve explored the benefits of exercise. Now let’s look at some ways to stay
motivated to work out more.
To stay motivated, remind yourself that a new, healthy, strong body will be the result
if you are consistent. Exercise will not only improve your overall health and fitness,
but will also improve your appearance, energy level, and self-confidence.
There are many psychological benefits as well: confidence, self-respect, and relief
from depression, anxiety, and stress.
Results are the biggest motivator. Once you get started and stay persistent with your
plan, it will be easier each day. The key is designing an effective exercise plan and
sticking to it. Accomplishment creates motivation!
Set Goals:
Goal setting is another effective way of staying motivated. Goals define your workout
program and clarify what you are trying to achieve.
1. Make sure your goals are measurable.
2. Be realistic: Make sure your goals are attainable, but make it something you
have to strive for, and will feel proud about your accomplishment.
3. Set short-term goals as a method of obtaining your long-term goals and
achievements.
For example, let’s say you want to walk/run a 10k race or longer.
1. You would set your goal to finish in 75 minutes (just an example). And set the
race date.
2. You would schedule a training plan of 4 days a week.
3. Mid way from your race date you would perhaps run a 6k and measure your
progress thus far.
The idea is: Set a series of tangible goals!
Make It Fun:
Another way of assuring that you stay motivated is to make exercise fun. If you dread
your workout as a chore, you will be less likely to stick with it.
1. Add variety. Try biking or roller-blading and alternate between doing those
activities and running or walking.
2. Do your exercise with friends or family. Perhaps walk every evening with your
significant other or a good friend. Make friends at a club and look forward to seeing
your new friends. Have an exercise buddy and agree that you will motivate each other.
3. Take up a new sport that will cause you to be active -- tennis, racquetball,
basketball, roller or ice hockey, etc. If you are the competitive type, it will not even
seem like working out.
4. Pick a type of workout that appeals to you. This may take some
experimenting. Maybe you like to dance. Join a dance-aerobics class three times a
week and then go out dancing once a week. Fill this in with a resistance workout
class 2 times a week and you have a workout schedule that is effective and fun.
Schedule your Workout – Don’t just workout if you feel like it. As with everything,
planning makes it happen. If you don’t plan it, chances are it won’t get done. Writing
it down in your daily weight-management planner will help set it as part of your day.
Reward yourself for your exercise results:
1. When you lose 5 pounds or go down a size, buy a new exercise outfit.
2. When you reach your 10k race goal, treat yourself to a massage afterward.
3. If you have effectively maintained your workout schedule for a month or two,
splurge on a mini weekend vacation, say skiing or a spa weekend.
Remember that there are other rewards besides food. Make a list of them and use
them for incentives for reaching you goals.
Make a really tough goal: Run or walk a marathon. You will lose weight while training!
Worksheet-Click Here
This is a sample of what your food for the day might look like. (Changes daily)
Breakfast: kashi lean cereal, blueberries, skim milk, coffee with fat-free creamer
= 1 carb, 1 dairy, 1 fruit
Snack: cup of cocoa with artificial sweetener, cherries = 1 fruit, 1 dairy
Lunch: grilled salmon, salad, and whole grain crackers = 1 veg., 1 protein, 1
carb
Snack: cup of low fat cream of mushroom soup = 1 veg., 1 dairy
Dinner: honey mustard chicken and brown rice, green beans, salad =1 protein,
2 veg., 1 carb
Total = 2 proteins, 4 carbs (starchy), 4 veg., 2 fruits, 3 dairy
This is meant as a sample. We will change this daily.
For Your Spirit:
The goal you set must be challenging. At the same time, it should be realistic and
attainable, not impossible to reach. It should be challenging enough to make you
stretch, but not so far that you break.
~ Rick Hansen
We’ve explored the benefits of exercise. Now let’s look at some ways to stay
motivated to work out more.
To stay motivated, remind yourself that a new, healthy, strong body will be the result
if you are consistent. Exercise will not only improve your overall health and fitness,
but will also improve your appearance, energy level, and self-confidence.
There are many psychological benefits as well: confidence, self-respect, and relief
from depression, anxiety, and stress.
Results are the biggest motivator. Once you get started and stay persistent with your
plan, it will be easier each day. The key is designing an effective exercise plan and
sticking to it. Accomplishment creates motivation!
Set Goals:
Goal setting is another effective way of staying motivated. Goals define your workout
program and clarify what you are trying to achieve.
1. Make sure your goals are measurable.
2. Be realistic: Make sure your goals are attainable, but make it something you
have to strive for, and will feel proud about your accomplishment.
3. Set short-term goals as a method of obtaining your long-term goals and
achievements.
For example, let’s say you want to walk/run a 10k race or longer.
1. You would set your goal to finish in 75 minutes (just an example). And set the
race date.
2. You would schedule a training plan of 4 days a week.
3. Mid way from your race date you would perhaps run a 6k and measure your
progress thus far.
The idea is: Set a series of tangible goals!
Make It Fun:
Another way of assuring that you stay motivated is to make exercise fun. If you dread
your workout as a chore, you will be less likely to stick with it.
1. Add variety. Try biking or roller-blading and alternate between doing those
activities and running or walking.
2. Do your exercise with friends or family. Perhaps walk every evening with your
significant other or a good friend. Make friends at a club and look forward to seeing
your new friends. Have an exercise buddy and agree that you will motivate each other.
3. Take up a new sport that will cause you to be active -- tennis, racquetball,
basketball, roller or ice hockey, etc. If you are the competitive type, it will not even
seem like working out.
4. Pick a type of workout that appeals to you. This may take some
experimenting. Maybe you like to dance. Join a dance-aerobics class three times a
week and then go out dancing once a week. Fill this in with a resistance workout
class 2 times a week and you have a workout schedule that is effective and fun.
Schedule your Workout – Don’t just workout if you feel like it. As with everything,
planning makes it happen. If you don’t plan it, chances are it won’t get done. Writing
it down in your daily weight-management planner will help set it as part of your day.
Reward yourself for your exercise results:
1. When you lose 5 pounds or go down a size, buy a new exercise outfit.
2. When you reach your 10k race goal, treat yourself to a massage afterward.
3. If you have effectively maintained your workout schedule for a month or two,
splurge on a mini weekend vacation, say skiing or a spa weekend.
Remember that there are other rewards besides food. Make a list of them and use
them for incentives for reaching you goals.
Make a really tough goal: Run or walk a marathon. You will lose weight while training!
Worksheet-Click Here
This is a sample of what your food for the day might look like. (Changes daily)
Breakfast: kashi lean cereal, blueberries, skim milk, coffee with fat-free creamer
= 1 carb, 1 dairy, 1 fruit
Snack: cup of cocoa with artificial sweetener, cherries = 1 fruit, 1 dairy
Lunch: grilled salmon, salad, and whole grain crackers = 1 veg., 1 protein, 1
carb
Snack: cup of low fat cream of mushroom soup = 1 veg., 1 dairy
Dinner: honey mustard chicken and brown rice, green beans, salad =1 protein,
2 veg., 1 carb
Total = 2 proteins, 4 carbs (starchy), 4 veg., 2 fruits, 3 dairy
This is meant as a sample. We will change this daily.
For Your Spirit:
The goal you set must be challenging. At the same time, it should be realistic and
attainable, not impossible to reach. It should be challenging enough to make you
stretch, but not so far that you break.
~ Rick Hansen
| Download the full 90 Day Program in PDF-Click Here |