There are so many reasons why some do not exercise. In our blog each week, we will address the most common reasons. Today, we wanted to address a very popular one. Have you ever thought this? "I know I should exercise but I hate it so I just can't seem to make myself do it."
Many people have negative feelings about exercise, as can be heard by the use of words like should, hate and make myself. These thoughts and feelings come from negative past experiences like being chosen last for teams, boring exercise routines, and discomfort or pain from doing too much too fast. Some people only exercise when they are trying to lose weight so they have come to think of exercise as a punishment for their overeating. However, it's time for you to change your perception. Find fun physical activities that suit your personality and lifestyle. Start slowly and allow your body to adjust gradually so it is not uncomfortable. Make small steps toward big change. And allow yourself to focus on all the great things exercise does for you and how wonderful you feel instead of how much weight you should lose.
http://youcanmakeitfit.blogspot.com
Showing posts with label attitude. Show all posts
Showing posts with label attitude. Show all posts
Monday, September 21, 2009
Monday, September 14, 2009
Attitude - Stop Thinking About It
Just Do It! If you are "thinking" about adding exercise into your life you are most likely thinking about all the challenges and obstacles that stand in the way too. How about trying the Just Do It attitude one time this week? Set no expectations on how long or at what intensity, but rather just get to it. Anything - a walk, run, swim, circuit workout, exercise class. Just try something without even putting too much thought into it.
Physical inactivity has been associated with the risk of obesity and chronic medical conditions such as heart disease and diabetes. It's never too late to reap the rewards and benefits of exercise. So stop putting so much pressure on yourself and avoid making excuses. "Just Do It" one time this week and take mental note of what happens both physically and mentally.
Physical inactivity has been associated with the risk of obesity and chronic medical conditions such as heart disease and diabetes. It's never too late to reap the rewards and benefits of exercise. So stop putting so much pressure on yourself and avoid making excuses. "Just Do It" one time this week and take mental note of what happens both physically and mentally.
Monday, August 24, 2009
Attitude - Setting Goals
Fail to plan then plan to fail. Goal setting is a powerful tool and can make the the critical difference between success and failure. Most of us don't have any issues setting those far-off, big picture goals. However, the weekly, step-by-step goals to the big picture is the key to success. The big picture, though motivating, can be overwhelming. Here are some important tips toward successful goal setting.
1. Break It Down - each week set a smaller more attainable goal that has you moving closer to your ultimate outcome.
Ex: Big Picture goal - I want to lose 10 pounds within the next three months.
Weekly goal - I will exercise 2 times this week for at least 45 minutes.
2. Base It on Behavior - avoid goals that are outcome based. Behavioral goals are what you do, outcomes are what happens when you do the behavior.
Ex: Increase bone density (outcome) so that I reduce my risk of osteoporosis
Behavioral goal that will lead to outcome above - I will do two 20-minute strength training sessions per week.
3. Set SMART goals
Specific - be as specific and as detailed as possible
Measurable - goals should be measurable so success can be determined
Action Based - focus on the behaviors rather than the outcomes
Realistic - make sure the goal is attainable and determine what stands in your way of achievement. Success with each goal will lead to setting the next. Goals should be challenging enough to create great reward in accomplishment but they still need to be attainable.
Timely - Set a time line as to when you will achieve the goal. With no time frame tied to a goal there's no sense of urgency.
4. Create Accountability - Tell a few of your closest friends and family members about your goals. They are sure to check in on your progress and your desire to show success will keep you accountable to those goals.
http://youcanmakeitfit.blogspot.com/
1. Break It Down - each week set a smaller more attainable goal that has you moving closer to your ultimate outcome.
Ex: Big Picture goal - I want to lose 10 pounds within the next three months.
Weekly goal - I will exercise 2 times this week for at least 45 minutes.
2. Base It on Behavior - avoid goals that are outcome based. Behavioral goals are what you do, outcomes are what happens when you do the behavior.
Ex: Increase bone density (outcome) so that I reduce my risk of osteoporosis
Behavioral goal that will lead to outcome above - I will do two 20-minute strength training sessions per week.
3. Set SMART goals
Specific - be as specific and as detailed as possible
Measurable - goals should be measurable so success can be determined
Action Based - focus on the behaviors rather than the outcomes
Realistic - make sure the goal is attainable and determine what stands in your way of achievement. Success with each goal will lead to setting the next. Goals should be challenging enough to create great reward in accomplishment but they still need to be attainable.
Timely - Set a time line as to when you will achieve the goal. With no time frame tied to a goal there's no sense of urgency.
4. Create Accountability - Tell a few of your closest friends and family members about your goals. They are sure to check in on your progress and your desire to show success will keep you accountable to those goals.
http://youcanmakeitfit.blogspot.com/
Monday, August 17, 2009
Attitude - Think Positive
"If you think you can, you can. And if you think you can't, you're right!" This quote makes an important statement about the power of your thinking.
Self-efficacy is defined as your confidence in your ability to make a change or do a certain behavior. Research shows that people who truly believe they will be able to lose weight will lose more than those who are less sure of their ability. MAKE IT FIT was created as a resource to help overcome the many obstacles that we all face when it comes to staying committed to our exercise regimen. However, your mindset is also an important resource. Your success depends just as much on your thinking as it does on your actions. Try thinking "I can" and you just might witness the "I am."
Self-efficacy is defined as your confidence in your ability to make a change or do a certain behavior. Research shows that people who truly believe they will be able to lose weight will lose more than those who are less sure of their ability. MAKE IT FIT was created as a resource to help overcome the many obstacles that we all face when it comes to staying committed to our exercise regimen. However, your mindset is also an important resource. Your success depends just as much on your thinking as it does on your actions. Try thinking "I can" and you just might witness the "I am."
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