Motivation
Top 5 Excuses Not To Exercise
03/07/10 09:08
According to the Centers for Disease Control and Prevention more than 50% of American adults do not engage in the required amount of physical activity for health benefits, and 25% of adults are not active at all.
That’s a lot of people making excuses! Constantly making excuses for things will never get you anywhere in life. It is time to ditch the excuses and find the real reason behind not wanting to do the things you are making excuses for.
Here are some of the excuses I hear most often when it comes to people not wanting to exercise. Maybe some sound familiar to you, or maybe you’ve even used some of them yourself.
1. I don’t have time to exercise.
People will always find time to do something they enjoy doing. Saying you don’t have time to exercise is just an excuse to get out of doing something you can’t be bothered doing. Now, I’m not saying that you are not a busy person. Maybe you are. But I am pretty certain that almost every person can find 30-60 minutes somewhere in the day, to exercise. Make an appointment with yourself to exercise.
2. There is no gym close to my house
You can get in great shape without ever stepping foot into a gym. Buy a set of dumbbells and some resistance bands so you can exercise at home. Stability balls are another great ‘home gym’ piece of equipment. An at home cardio workout only requires a good pair of running shoes, a jump rope, or even bike. No gym? No excuse!
3. I don’t know how to exercise
Exercise is not rocket science. If you really have no idea how to be active, go and buy a fitness magazine, ask a friend who exercises regularly for some tips, or hire a personal trainer. There is absolutely no reason why people can’t engage in some form of physical activity. Unless your doctor has specifically told you that you should not exercise at all, start by taking a jog or a walk around the block. There are also hundreds of exercise DVD’s and workout videos available that will take you through entire workouts based on your fitness level and goals.
4. I have no energy to exercise
Of course if you sit around all day doing nothing you will feel lazy. I know for me, the less I do, the lazier I feel throughout the day. Exercise has been shown to increase energy levels and leave people feeling better about themselves and more energized. Get up off the couch and get moving. Start with just 10 minutes of activity each day. Soon you will have the energy to do more.
5. I have no one to work out with
Do you really need someone to workout with? For most of us it would be nice to have some company. What will happen to your motivation though if your workout partner is not as motivated as you when it comes to exercise? What if they start skipping workouts and you’re left to workout on your own anyway? Would you stop too? Unless you have someone you know is totally committed to exercising with you, you really don’t need a workout partner. If you absolutely cannot workout alone … hire a trainer, participate in an exercise class, or take your furry friend for a walk.
As you can see, there are solutions to each of these excuses. Don’t let excuses get the better of you and keep you from reaching your goals. Focus instead on the benefits you will get from engaging in a regular exercise routine. You will be thankful you ditched the excuses in the end.
Kristy Lee Wilson AS, CPT, PES, CES
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Getting Past Mental Roadblocks
02/27/10 13:43
Have you made progress or did your motivation sizzle out?
Most people wait around for motivation to strike them like a lightning bolt. Well, I've got news: motivation isn't something that happens to you - it's something that you create for yourself.
If you don't feel motivated to achieve your goals, it is likely due to mental roadblocks that hold you hostage. Read the following 21 Mindset Tips and prepare your mind for success.
1. Success comes first in the mind, so visualize yourself accomplishing your goals.
2. Remember, you are the only person who can hold you back.
3. Forgive yourself and love yourself despite past failures.
4. Decide what is important in your life, and focus on that.
5. Conquer each negative thought the moment it enters your mind, when it is weakest.
6. Give up the idea that things won't go right unless you worry about them.
7. If you bring the body of your dreams to the point of resolve, then you'll soon be living in it.
8. Look towards your future, if you believe the best is yet to come then it will be.
9. You become what you think about most.
10. The margin between success and failure is very small and easily bridged by determination.
11. Start your day by accomplishing your hardest task first.
12. Set small attainable goals, rather than one monumental goal.
13. Convince yourself that exercise is fun, and it will be.
14. Know your big reason why.
15. Create a motivating play list of songs to use as the sound track to your workout sessions.
16. Every decision you make leads you either closer toward achieving your goal, or farther from it.
17. If you think you're a fat person, then you'll stay fat. If you think you're fit, then you soon will be.
18. Once you've set your goal, your attitude either pushes you toward accomplishment or failure.
19. If you don't know exactly where you want to go, you will likely end up someplace else.
20. You can have the body of your dreams, but first you must give up the belief that you can't.
21. You can only have two things in life: excuses or results.
If you're sick and tired of making excuses, then contact me today to get started on a results-driven fitness program.
Kristy Lee Wilson AS, CPT, PES, CES
The Missing Link for Motivation
01/28/10 10:19
Most of us set goals and work hard only to find our motivation fizzle out after a couple of weeks. But there are little tricks that will help you harness the power of your mind and propel you toward achieving your goal.
The Two Motivators
When you boil it down, you're motivated by two simple things:
1. To avoid pain (fear of failure)
2. To gain pleasure (promise of reward)
You are naturally geared toward one of these motivators. To figure out which, think of the last time you accomplished a task and then ask yourself the following: While doing the task were you thinking about what would happen if you failed to finish, or were you thinking about what you would gain when you finished?
Take note as to which motivator works for you - fear of failure, or promise of reward.
Set Your Goal: The first step towards unstoppable motivation is to determine your goal. You know you're unhappy with your body, but what exactly do you want to change? Why is it important to you?
Perhaps you can relate to one of the following goals:
* You need to lose weight for your health. Your doctor scared you straight or maybe you've had a recent health problem that landed you in the hospital. Your goal is to move away from the pain of sickness.
* You want to look and feel incredible. You've always wanted to feel vibrant and attractive. The idea of having more energy really excites you. Your goal is to move toward the pleasure and reward of a fit body.
* You're worried about your kids. They don't eat enough vegetables, they drink more soda pop than water and they play video games constantly. You have decided to model a healthier lifestyle and to encourage your kids to participate. Your goal is to move away from the risks of a sedentary lifestyle and to propel your kids toward a healthy future.
Train Your Mind for Weight Loss:
With your clear and important goal in mind, let's take a few minutes to train your mind to achieve it. You know that weight loss comes as a result of eating right and regular challenging exercise, so let's use your mind to conquer both.
Eating Right: Use this exercise to distance yourself from the self-sabotaging foods you really wish you didn't eat, and to naturally begin selecting healthy foods.
Take a moment to review your current eating habits. Identify the foods that you should stop eating (hint: sweets, anything fried, refined carbohydrates, sugary drinks). Identify the worst food that you eat regularly but know you shouldn't.
Now imagine the healthy foods that you should eat (hint: vegetables, fruits, whole grains, lean protein). Identify the healthiest food that you know you should eat regularly.
Now with the image of these two foods in mind, find a quiet place and do the following exercise (seriously this stuff works):
* Draw up the image of your unhealthy food item. This image will likely be quite vivid, with smell, taste and bright color. In your mind, fade this picture to black and white and distance the image until it is dull, fuzzy and remote.
* Draw up the image of your healthy food item. This image will likely be fuzzy and faded. In your mind, bring this picture to life with smell, taste, sound and bright color.
Regular Exercise: This technique can be applied in a way that encourages you to crave exercise rather than avoid it.
Take a moment to imagine how you feel after a great workout (notice the emphasis on the word after). Remember the physical satisfaction as well as the sweet feeling of accomplishment.
Now bring to your mind the aspects of exercise that you dislike. What is your biggest reason for avoiding exercise? Are you too tired? Do you not have enough time? Is physical exertion too much of a hassle? Pinpoint your greatest complaint about exercise.
Now with the image of these two aspects of exercise in mind, find a quiet place and do the following exercise:
* Draw up the image of your exercise complaint. The image is likely to be clear and accompanied by the sounds, smells and sensations. In your mind, fade this picture to black and white and distance the image until it is dull, fuzzy and remote.
* Draw up the image of the wonderful feeling you have after accomplishing a great workout. Magnify this image in your mind. Fixate on how you feel physically, mentally and emotionally. View the experience in bright colors and add a sound track of inspirational music.
Why It Works
If this was your first experience with training your mind (also called Neuro-Linguistic Programming, or NLP) it may have felt a little odd. Many of the world's top achievers regularly use techniques like these to accomplish astounding goals.
The techniques above work because they train your mind to bring your behavior in line with your values. Think about it, you value health, you desire to be fit and attractive and you want to instill healthy habits in your kids.
These techniques encourage you to avoid self-sabotage and to make choices that line up with what you truly value.
Kristy Lee Wilson AS, CPT, PES
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Flipping The Switch: Turn Your Motivation On
01/23/10 10:52
They make it seem so easy to achieve and maintain results. What do they know that you don't? When you boil it down, the answer is quite simple.
The missing link between you and your ideal body is good old motivation.
A healthy dose of motivation coupled with determination will get you almost anything in life. So how do you know if you're genuinely motivated?
* Motivation will tell you to get out of bed for an early workout.
* Motivation will nag you to put down the doughnut.
* Motivation makes passing on fries a reflex.
* Motivation makes a sweat drenched workout exciting.
* Motivation constantly reminds you why you do what you do.
If your motivation levels are lacking, read the following four steps to turn on your motivation.
Step #1: Pinpoint Your Motivator.
Motivation stems from having a goal. What is your goal? Why do you want to get into great shape?
Once you uncover your personal motivator you'll find that motivation flows quickly your way.
Take a minute to really uncover the reason that you want to lose the weight. Don't say something vague like you want to 'Be thinner' or 'Look more attractive.' Dig deeper – there is a very specific motivator in your life, you simply need to uncover it.
Here are some possible motivators...
* I want to have more energy to keep up with the kids.
* I want to improve my health through weight loss to extend and improve my life.
* I want to lose 15 pounds before my vacation.
* I want to restore my confidence to wear sleeveless shirts.
* I want to regain my figure to impress and attract my significant other.
Step #2: Make It Official.
When you write something down it suddenly feels official, doesn't it? Write down your motivator for getting into great shape, and post it where you will see it often - next to your alarm clock, on the bathroom mirror, or in your car.
Each time you see your written motivator take a moment to visualize yourself accomplishing your goal. Try to make the scene as clear in your mind as possible. This is a powerful tool for maintaining your focus and direction.
Step #3: Be Practical.
It's game plan time. You know what you want, and now you need to map out exactly how you'll achieve it. It is important to be practical in your planning, rather than throwing out ideas that you know you won't stick with.
With any weight loss goal it is important to 1) maintain a healthy low-calorie diet, and 2) participate in a consistent and challenging exercise program.
Plan a routine that will fit into your schedule and you'll be more likely to stick with it. Also choose an exercise program that you enjoy - don't force yourself to jog everyday if you hate jogging.
Step #4: Call For Backup.
Enlist the support of your friends, family and co-workers. Tell everyone about your goal to lose weight and get fit, you'll be surprised how supportive most people will be. By being open about your goals you'll likely be an encouragement to others to make healthy changes in their own lives.
The most effective way to ensure that you meet your goal is to enlist my support, your personal trainer. Together we will identify what really motivates you. Together we will design a workout routine that fits into your schedule and into your life. And together we will see it through until your goal is met.
Contact me today to get started on the program that will transform your life.
Kristy Lee Wilson AS, CPT, PES