Motivation - I Should

We may have written a post about this previously but we cannot express it's importance enough. We have encountered so many unhealthy people this week that have referred to exercise as a chore. Something they know they "should do". If this is your typical response take the time to answer this question....Why is exercising important to you? You may answer because I want to be more tone and fit. Then ask yourself - why is it important for me to feel more tone and fit right now? If you can get to the root of these questions, you won't waste anymore time thinking about it. You will have found your true motivation which will lead you to a more active and healthy lifestyle. If your answers to these questions include the word "should" or because have anything to do with anyone other than yourself, these reasons WILL NOT keep you motivated and committed to an exercise plan.

Motivation - Overcoming the Alarm Clock

You are not alone...we all know exercise is beneficial. But when faced with getting your sweat on during a morning workout or getting a little extra shut eye, who wouldn't reach for the snooze button and pull the covers up?

Rise and shine. Plug in your alarm clock across the room so that it can't be turned off without getting out of bed. And make sure your workout clothes are prepared the night before and sitting next to the alarm clock as a secondary source of motivation.

Exercise at any time of the day is better than no exercise at all, but the benefits of a morning fitness routine are plenty.

"Morning exercise revs the metabolism and jump-starts energy levels, actually accelerating your ability to burn calories," says Amy Burleson Sullivan, PsyD, clinical health psychologist in the primary care section at the Dayton VA Medical Center in Dayton, Ohio. "It gets the endorphins flowing so that when you're finished you have greater acuity, less anxiety, improved mood, and increased ability to concentrate, all of which contribute to a better day," explains Sullivan.

Rise and Shine!

Motivation - Identify your Motivator

When it comes to exercise we often "think" of doing it for the wrong reasons. Is finding time for fitness really important to you? Here's how you determine that.

1. Write a "Why Bother?" List - Make a list of YOUR personal reasons for wanting to exercise. Ask yourself, why now, at this point in my life, should I bother to try to become more active? How will my life be better when I am exercising more? How is increased fitness going to help me? Why is it important to me to be an active person?

2. Get to the heart of the matter - review your list and cross out any reasons that are not important to YOU personally. Then, put a 1 next to the reason(s) on your list that really make you feel a strong emotion when you think about them. These are your POWERFUL motivators and there is no rule about what the reason(s) can be.

3. Use your powerful motivator to your benefit - now that you have identified your true list, create a way to remind yourself daily of these motivators and the emotions that go along with them. For example, if exercise is important to you because you want to be healthy and fit to keep up with your children, consider putting pictures of your kids in places you'll see them when you
may be faced with the decision to exercise or not.

Identifying your true motivator(s) is the first step to making your intentions to exercise turn into reality.

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/

Motivation - Enjoying Exercise

Because our time is limited, we are always faced with decisions regarding what we will actually fit into the day. But, the choice of either working out OR doing something relaxing for yourself like enjoying the outdoors, reading a book or watching your favorite television show doesn't have to be a guilt-ridden choice any longer. You can do them both! In fact, what you enjoy doing may just be the perfect way to get you motivated to exercise! Read a book while riding a stationary bike, download an audio book to get you through a run or circuit program, watch tv while you complete a print workout from www.youcanmakeitfit.com. Exercise doesn't have to be a miserable experience. Couple your workouts this week with something you really enjoy. You may just find the perfect way to start or end your day.

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."

Motivation - External Reminders

You don't always have to rely on your internal motivation to get you moving. Here's an idea that may help.

Attitude - Make it an "appointment" to exercise

Make it an "appointment" to exercise this week. Take a peak at today's video on how you can increase your chances of exercising.




If you have trouble viewing this video, you can check it out by clicking on this link:
http://tinyurl.com/lqdkrz

New Format for Blog

Welcome to the Finding Time for Fitness Blog. Our mission is to provide you will some helpful hints on how to make exercise more regular by showing you some easy ways to fit it into your crazy, hectic schedule. Will we post a daily tip Monday - Friday.

Monday's we will focus on Attitude
Tuesday's will focus on Strength Training
Wednesday's will focus on Motivation
Thursday's will focus on Cardiovascular
Friday's will focus on Creativity.

Feel free to submit your requests on what you want to know more about and we will do our best to work your questions and topics into the weekly blogs!