There are two types of motivation. Intrinsic motivation and Extrinsic motivation. In short, Intrinsic motivation stimuli comes from within us and extrinsic motivation stimuli comes from outside factors.
Motivation is a powerful tool. Depending on our circumstances, getting motivated and staying motivated can be very easy or very difficult.
During the colder seasons, motivation can be a little low when it comes to exercise and eating healthily. The saying ‘Summer Bodies are made in Winter’ is a great motivational phrase that can set you on track to a healthier life, and serves as a great reminder as summer draws nearer.
Things that help me to stay motivated are having a strong support network around me such as my wife and children. I want to stay fit and healthy for my wife so we can grow old together. I want to stay agile so I can enjoy the great outdoors with my children as they grow into adulthood.
Setting goals that are of interest to me and no one else is very important. I have tight hamstrings which makes it challenging to play in small areas with my kids. So, I’m currently motivated to work on my hamstring flexibility so, I can enjoy playing with the family more.
I can’t expect to stretch today and have full range of movement tomorrow, so maintaining my motivation is critical. Patience is a virtue. After stretching for a week, I will see a notable difference, so it is very important to give myself a very well-deserved pat on the back for all my persistence over the week. Even though I haven’t achieved my long-term goal of full hamstring range of movement, it is very important to acknowledge our small milestones along the way.
Regularly looking back and being proud of how far we have come can serve very well for motivation moving forward.
A few ideas to help with your motivation:
· Surrounding yourself with positive people. Motivation can become very difficult with lots of negativity and most probably result in demotivation. Be positive yourself and inspire others to be positive and watch the knock-on effect. Try walking down the street and saying hello to a passing stranger with a big smile on your face and lots of enthusiasm.
· Create a reward system for yourself. For example, if you exercise 5 days this week for 30 minutes each session, you will watch a new release movie at the cinema.
· Make a promise to yourself. If you eat 4-6 healthy meals every day this week, you will go out to your favourite restaurant on Saturday night.
· Tell people about your new health and fitness commitment. Be specific, so your friends and family can keep encouraging you. Informing people you respect, can help keep you accountable to yourself.
· Get involved in group fitness classes. Surrounding yourself with people who share similar health and fitness goals will serve you well. You will most probably create a strong bond with new found friends and you will be able to support and motivate each other. A group fitness environment can create a fun workout atmosphere, where you look forward to seeing friends and you will be less inclined to skip a session.
· Take some quiet time and write down some fitness goals that are of interest to you. Your goals can be as simple or as advanced as you like. But, is there something you have never been able to do that, just maybe, by improving your health and fitness, there is a greater chance you will be able to do it? YES, YOU CAN! Be positive and go for it!!! Maybe walk up a hill in your neighbourhood without running out of breath.
· Get a training partner. Similar to group fitness, training with a friend brings you closer together and you can encourage each other to push that little bit harder.
· Listen to upbeat music. Music is a powerful weapon when it comes to motivation. Have you ever heard a song and instantly your mood has improved and you become energised?
· Challenge a friend. If you have a friend with a similar fitness and health level, challenge them to a long-term goal. Maybe agree, that in 4 weeks the challenge will be a race to 100 push ups? The Loser must do 100 push ups every day for one week.
· Create your own fitness test. Select some activities such as push ups, burpees and always try to beat your last score.
· Come up with a motivational phrase. I personally like The Rock’s phrase “FOCUS”. After he says FOCUS with a very serious face, he then puts on a big smile and gets FOCUSED on working harder.