Hi everyone!

Today I chose to complete my fitness appraisal.  The goal was to run 1.5 miles in the shortest amount of time possible.  This information then gives me the opportunity to do some calculations to see what my predicted VO2Max is (the efficiency level of how the body uses oxygen during exercise...the more fit you are, the more efficient your body becomes).

Why on earth would I put myself through this difficult test if I already know I am in good shape?  Motivation.

It does not matter who you are, what level of fitness, what type of fitness program you are doing...everyone needs a little inspiration once in a while.  Of course each of us will be motivated in differnt ways and for different reasons...that is what makes us all unique (right now some of you are thinking I am crazy and others are thinking they want to try what I just did).  The key is to find ways to keep you motivated...for me it is a challenge to beat my original time/VO2max/etc.  I enjoy competing with myself..this is what keeps me going day in and day out..and it feels great!  Here are a few ways my clients stay motivated (thanks so everyone for your permission to blog this!):

1.  Remind yourself how you feel when you are done.  (even record a message to yourself on your iphone and listen to it when you feel like passing your workout by)

2.  Remind yourself why this fitness journey is important to you (again..this could be just a verbal reminder, a mental reminder, or a written reminder)

3.  Focus on what you like about yourself what you are good (not the other way around...this is demotivating).  For example, if you know your arms look great - tell yourself that and wear a short sleaved top to the gym, or if you are reallly good at sprinting...plan a few into your program that day so you feel more excited to go.

4.  Do your favorite exercises first, then you are already committed and can finish off your workout with the ones you are not as accomplished at.

5.  Just plan for a 5 minute workout.  Once you are into the workout it is not so bad and you actually want to do more!  And if you only do do 5 minutes...it is better than nothing!

6.  Create a new playlist.  Music can really keep you going!

7.  Tape a show you like on your PVR and watch it while you work out.  Of course intensity is key...but in this case anything is better than nothing.

8.  Put up a motivating photo (of you, or of someone you aspire to look like)

9.  Put up a bad photo of you...reminder of why you are doing this.

10.  Tape an inspiring message to your treadmill

11.  Focus on Can vs Can't

12.  A fitness Challenge!  Thanks Ang for all of your tips!


As you can see, there are a lot of ways people stay motivated, and I am sure many many more.  What inspires you?  What do you want to accomplish?  Who do you want to be?  Keep these things in mind when you are trying to find that drive.  It is in us all...we just need to find it sometimes!

The number one question I receive is always "how do you stay motivated?"  I wish this answer was an easy one, or at least one that would help everybody.  The truth is, motivation is not the same for everyone.  We are all driven for different reasons.  Before you can become motivated in doing something you must first do two important things:

1.  Set a Goal (But this goal needs to be specific and measurable so you know that you have reached it.  It is also best to set a time to this goal).  If your goal is to lose 100 lbs in 1 year this may seem daunting..so it is best to set mini goals leading up to this goal (sort of like how you would create an outline for a storybook).  This way you will see small wins along the way (which can really help with motivation later on).

2.  Consider what has been holding you back (or demotivating you) in the past.  Perhaps your goal is not specific enough, perhaps you goal is too overwhelming...maybe you need to scale it back or break it down into smaller goals, perhaps the goal is not something you really want or is something you want for the wrong reasons, perhaps the goal you set is for someone else and not really for you, perhaps you are unmotivated because you do not know what to do in terms of eating well or exercising...

Once you understand where you are going and what things potentially hold you back you can begin to move forward with a gameplan.  A plan that lays out what you are going to do, for how long and how you are going to handle challenges/barriers such as time, a birthday bash with lots of your favorite foods, a stressful job, holidays, etc. will set you up right from the beginning.  If you start your journey off this way you are already ahead of the game because now you are prepared for what lies ahead.  It does not mean it will be easy...but when the going gets tough at least you will not feel like you are just floating around hoping things will simply work out in the end.  You have a path to follow to the best of your ability...and you will be monitoring your progress along the way to make sure you get there.  Once you have this step in place you will be in good shape to get started.  For motivation tips along the way...stay tuned next week!

Angela