5

Jul

Strategies for Improving Exercise Motivation

 

In our fitness journey which is very much like life we face many upsides and downsides. These moments can be driven by outside influences, intern changing our mental state and as a result we find ourselves putting things off or deferring them.

If this becomes a habit we could find ourselves inactive and in a cycle that becomes very hard to break.  I’ve seen this over the years coaching and training many age groups and people so I wanted to share with your some strategies to overcome these barriers and help you get on the right path with your training.

Goal Setting  

Set yourself a goal work on a timeline easiest way is then work with a plan and try to execute accordingly. Your goal can be a simple task eg be able to do fifty push ups and daily increase if your number of repetitions can aid to get you there.

Partner Training 

Find a training partner so as to work as a team within yourselves to keep each other motivated as you are less likely to not train if you feel like you are letting someone else down. With your partner you can have a forfeit system for example if one doesn’t make a training session they have to donate to charity or be a physical task that you both despise like burgers.

Event Registration 

By registering for an event e.g. a Fun Run this assists in going for the goal and unite an easy way to find a partner or a group to work in with to achieving this particular goal. Training for an event like Spartan or Tuff Mudder, Color Run as these will have specific timelines in which to work towards.

Incidental Training

Examples of a simple way to assist ourselves to keep moving could be to walk or cycle to work or alternatively if we drive or use transportation then do part of your journey walking eg get off two stops earlier on the train to travel some of the journey being a bit more active.  Take the stairs instead of the lift or even go for walks at lunchtime or walk the dog etc.

Create an Event 

Create an event around you and your friend or work colleagues eg the last Sunday of the month you go to the 1000 steps this could start with two people and then expand as you go along. Also run a mini boot camp like going to the local park and you have to set up circuits again if this becomes an annual event it will build up or just go to the park and play a game of frisbee or a soccer match

8/ 12 week Body Challenge 

An event like this can really assist in covering a lot of the ideas stated before which can be the event, partner training, goal setting utilizing a clothing item that may want to wear again at the end of the event or a brand new purchase as a reward for achieving a goal.  Make sure to measure and weigh yourself at the beginning possibly half way through and definitely at the end of this cycle as this generally will help you see the progress as you go along.

Join a Team

Join a team sport which could be just once a week as this may then inspire you to make additional changes to do more activity to support your role within the team. sports you could take up for example mixed netball, indoor soccer, trampolining ( Bounce ), touch rugby, soccer, afl.

Summary

These are a few strategies that can assist us in changing our mindset and inert assisting us to stay motivated to ultimately keep moving we only need to take very small steps to reach our long term goals if we can find ways to utilize some of these suggestions over the winter months ahead we will find it much easier to sustain over the Autumn and Summer months ahead.

29

May

The big picture can wait. Do today!

Sometimes it’s easy to be focused on what you have to do to achieve success and conquer your end goal. It’s what gets you excited every morning and springing out of bed to attack the day.

Other times it’s hard work…

So what should we do at times like this?

Some people find the end goal is enough of a motivator to get them up and moving and into the gym on these colder mornings or on the darker nights. For others it starts to break them down.

I have found that the best way to focus on reaching your goals if you’re not the type of person that can just turn up everyday, day in, day out, is to switch your focus.

Start to focus on task mastery rather than purely on your end goal.

Do you find it super satisfying when you get to the end of the week or end of the day even, and you have ticked the ALL of boxes on your to do list? If so then this is for you.

All we need to do is turn your end goal into a series of daily tasks.

Turn the completion of these tasks into one successful week and we are well on our way.

Turn one week into two, two weeks into four and you are on your way on the journey to accomplish your goal.

Say your goal is to run 10k’s in a respectable time of 50 minutes. What do you need to do to achieve that? What are the steps. How many times per week will you need to train to achieve that.

Break that down. Then have the individual tasks on a daily basis become your new goal. Completion of each of these individual tasks throughout the week become your focus.

If you don’t know how to break it down reach out. It’s what I do day in and day out with people and I’d love to help!

If the bigger picture scares you but you are the type of person who loves becoming proficient in something this is the ideal way to do that.

Stay the course and even when things go wrong. Mastery of your daily and weekly tasks can change when you need re-plot the course slightly.

If the course now has to include say rehab work to recovery from an injury or needs to include more speed work to ensure you hit your 50min goal for your 10k run then that can become part of the new bigger picture.

Break the big bits down into little bits, no matter the goal and you will find yourself a lot more focused, centred and able to front up when things are getting tough.

The big picture can wait. Do today.

– Luke

22

May

Do it.

Today I wanted to focus on this as a topic.

It’s been constantly popping up for me since my post last Monday.

As I am writing this I am listening to today’s episode of our podcast and once again it’s popping up (you can catch it here if you don’t subscribe).

So what it is? When it all boils down to it there is only one choice at the end of the day if you want to achieve anything.

 There is no I’ll start again Monday. There is no I’ll get to that eventually.

 There is point when you need to just do it.

 When is that point going to be for you?

 Make it today.

15

May

How do you know unless you know?

How do you know you’re making progress? How do you know you’re headed in the right direction? How do you know you’re on track?

Your phone starts ringing. It’s an emergency phone call.

You have to be in Sydney by midnight. Tonight!

You have to drive as you’re taking an emergency delivery to a family member.

Can you make it happen?

Of course you can… With time to spare!

You know your destination. You know your timeframe. You know the way (or at least you know that google maps does). You’ll make it there by dinner time…

So why should any other demanding task or achievement in your life be any different?

You can and should approach your fitness journey in the exact same way.

First, what is your goal?

Now this is an important point. What is your goal. Not what is your end point, but what is your next marker?

You’re not going to drive to Sydney and suddenly decide you’re going to stay after you make your delivery. Think of your fitness journey in the same way.

If you’re goal is to lose 5 kilos or increase your squat to 150kgs know that this isn’t a full stop. Otherwise your hard work will be undone pretty easily. Know that once you reach that goal, or preferably before you reach your goal you need to set the next marker that you need to achieve otherwise progress can stall pretty quickly. We all know the stories of people who have dropped the weight or ran the marathon to only bottom out pretty quickly afterwards.

Give you self a chance to enjoy the spoils of each little victory but refocus quickly. After all before you leave on the trip to Sydney you know that you’ve gotta get your arse back to Melbourne at some point don’t you? Or at lease you’d better. You can only tolerate Sydney coffee for a maximum two days running.

Know that your goal posts can be fluid as well. Swinging by Newcastle for a night shouldn’t be out of the question right?

If your goal is to lose 5 kilos and part of the way there you feel like it is not enough, raise the bar. Alternatively if you find that as the 5 kilos of body fat is starting to melt off you feel like you’re becoming too lean and feel like you need to increase your muscle mass start to shift your focus.

The import thing is that you have markers to measure your performance.

On your drive to Sydney you have a heap of distinct and very measurable markers:How far have you come?How far have you got to go?How much fuel have you got?How much will you need?How fast are you travelling?Is it fast enough for you to meet your objective?Is it too fast and you’re risking getting a ticket?

The point is that it is very easy for you to take a glance and your cars dashboard and the clock and know exactly where everything sits.

Any fitness goal (or life goal for that matter) should be the same.

Break down the big picture into manageable chunks. Know what you need to achieve along the way and by when. Know how much time and energy and work it is going to take. Decide if the work is worth it for you. Do you really want it?

If you don’t know how to formulate this sort of plan get the advice of someone that can help. Find someone that can break down each of the steps for you. Someone that can set the timeframe and workout the markers for you and guide you every step of the way.

Then, when you’re ready to go, get behind the wheel and drive that sucker hard. After all no one else can drive your life but you!

If you need a hand, reach out. I’m happy to help and there’s nothing more I love than seeing people achieve great things. 🙂

– Luke