A warm good morning to you on this cold Friday from the Absolutely Fit Studio; we aren’t liking this cold weather either!
Jazmin here, Specialist Performance Coach at the Studio working alongside Manjit; who finished his BSc Hons in Obesity and Weight management last week, and is straight into his MSc in Obesity and Weight management this week so I’m taking one for the team in posting this weeks blog whilst he studies.
Internal and external factors that stimulate desire and energy in people to be continually interested and committed to a job, role or subject, or to make an effort to attain a goal.
Motivation results from the interaction of both conscious and unconscious factors such as the (1) intensity of desire or need, (2) incentive or reward value of the goal, and (3) expectations of the individual and of his or her peers. These factors are the reasons one has for behaving a certain way.
This blog topic is… if you haven’t worked it out from the above definition: motivation.
We all have it. Some days more than others…nethertheless, YOU have the power to control your own motivation
Our clients have someone to self-motivate them, they are accountable to their Absolutely Fit Coach and see us several times a week; we know that it isn’t always easy to get yourself in the mind-set to eat well and exercise consistently. We are all human.
From our experience with clients and have proven so, the key to working towards and achieving any body-shaping goal is keeping your motivation high. Motivation will lead to consistency, which will enable you to sustain your eating and exercise habits for a long period of time.
Below are some motivational words and quotes, again, a great way of reminding yourself WHY you are doing what you are doing, and why it is so so important to enjoy the process and be positive, even at the low times.
Motivation happens when you STEP into it and then feed it.
You can’t feed your own momentum with negative thoughts.
And you can’t feed it with positive thoughts without ACTION first.
The other person’s success that you might admire does not give it enough fuel.
You must create your own momentum.
By taking steps.
By taking action.
And the focus on your own process and your own momentum with those positive thoughts.
You have to have the end goal in sight, but even it is not enough.
You have to EMBRACE the process.
You have to BUILD the constant reminders in your mind, the mnemonics, of why you make those hard little choices throughout each day.
Make those choices your daily victories.
Make each day a victory in your mind then.
Have a string of daily victories.
And ride each victory to the next.
Constantly tuning out the negative from yourself and others.
What action will you take today?
What step will you take today?
Build your own motivation.
Here are some of our favourite motivational techniques that we recommend to our clients to keep their motivation and self-esteem high:
- The Buddy System. Get a workout buddy or partner to help you stay accountable. Having a partner, you can encourage and push each other to reach the goals you’ve set.
- Pictures. Pick out pictures of fit people and put them in places where you will see them constantly. Choose images of those who have physiques you aspire to, but who also have similar body types as you do.
- Keep a journal. It’s important that you track your progress so that you keep going.
A training journal is a good way to mark off your exercises as you do them. You can look back at them later and see what you’ve accomplished. This will help motivate you on days that you don’t feel like working out. Likewise, a food journal is equally as helpful for tracking your diet.
- Small rewards. Every week you should reward yourself with what we call a “cheat meal.” Note that we said cheat meal, not cheat day. The idea is that once to four times a week you get to use one meal to eat anything you want. This way you won’t feel as though you are depriving yourself. But be careful that you get right back on track, so that you don’t set yourself back from all the progress you just made. Keep in mind that in the next week, you can look forward to another cheat meal.
- Progress, not perfection. Many times when someone messes up on his or her diet or program, he or she will have the mentality that the entire program is blown. The thought goes something like this, “Well, I just messed up, so I might as well eat whatever I want and start over next week.” Keep in mind that your program is about progress, not perfection. You want to maintain a diet and program that can become lifestyle. Just get right back on track and keep going.
- Set specific goals and target dates. It is important that you not only set realistic goals for yourself, but that you also set a specific target date in which you want to have it accomplished. “I want to lose 3 stones this year” is not specific enough. Try something like, “By June 30th, I am going to lose 1.5 stones and fit into a size 8 dress.” Pull out your training journal and keep marking off the days you work out, write down what you eat, and keep visualising your goal. You can expect to lose 2 – 3 pounds per week safely. Any more than that is not considered healthy.