In an article in Shape Magazine (Whitman, 2001) Whitman talked to top psychologists and trainers to get the best 10 tips for staying motivated for fitness workouts.
1. Know your mission – Michael George, owner of Integrated Motivational Fitness in LA, asks his clients to understand their reasons for working out and how it will improve the quality of their lives. They put their reasons for working out on an index card and read them once of day whenever they feel tempted to skip a workout.
2. Dangle a few carrots – Set specific daily and weekly goals that focus on performance, such as jogging 3 miles or lifting weights 3 times per week, says Michael Youssouf, M. A., manager of trainer education at the Sports Center at Chelsea Piers in New York City and IDEA personal trainer of the year 2000. This helps clients stay focused and inspired. Goals should be within reach and gradually increased to stay challenged. At the end of each week or month he recommends celebrating your successes with healthy treats like a massage, new pair of running shoes or extra hour of sleep.
3. Figure out the hows and whens – John Jakicik, Ph.D., assistant research professor of psychiatry and human behavior at Brown U. School of Medicine Rhode Island suggests that once a week clients sit down with a calender and schedule workouts for the next seven days with a specific time, location and activity. Just like business meetings and doctor appointments they can’t be missed. He says “If you fail to plan, you plan to fail.” (p. 96)
4. Track your progress – Jim Loehr, Ph.D., president of LGE Performance Systems in Orlando, FL, recommends clients keep track of workouts in a journal that includes date, duration, what you did and how you felt afterward. This journal helps clients see how much they are accomplishing, which inspires long term exercise adherence.
5. Do something active every day – says integrative medicine expert Pamela Peeke, M.D., MPH. She states that if you are time crunched and don’t have time for a 45 minute workout, put in a solid 20 minutes of activity, even if you are walking around your neighborhood or doing house work. This helps keep your mind and body in exercise mode, and prevents feelings of falling off the wagon completely.
6. Be a problem solver – John Jakicik, Ph.D. (from tip 3) also suggests be prepared for set backs like a work deadline that cuts free time, or a muscle strain that limits workouts. Come up with creative solutions like a new activity such as swimming, or a quick power walk. Always have a plan A and B and possibly a C, D & E plan. Such as, if you planned a bike ride but it is raining, look on You Tube for a yoga workout.
7. Think like an athlete – Robert Rhode, Ph.D., a clinical psychologist at Canyon Ranch Spa here in Tucson, AZ, says avid exercisers don’t wonder if they should go to the gym, they ask when they will go. Exercise for an athlete and avid exerciser is automatic in their regular daily schedule. They put boundaries on areas of their life that interfere with fitness workouts.
8. Find a (reliable) training partner – Jim Loehr. Ph.D. (from tip 4) says when you are meeting a friend for step class or run it’s harder to say “Forget it”. A workout buddy that is dependable and has similar goals can make workouts more fun and push you to try harder. This can motivate your need for exercise as well as provide camaraderie and competition. Making a verbal or written contract for regular workouts is even better.
9. Believe that change is possible – in other words don’t think you are destined to be out of shape and helpless to change your fitness level. Peter Spevak, Ph.D., director of the Center for Applied Motivation in Rockville MD recommends I can do it attitude. His philosophy is becoming fit is within your control and you will make it happen.
10. Have fun – Barbara Moore, Ph.D., president of Shape Up America, says if you like it you will stick with it. So she suggests trying new ways to make it fun and exciting, such as a new running route, funky workout music, and hula dancing. You will get better results with new and unusual workouts that can prevent boredom, which is the ultimate motivation downer.
The article below appeared in the AZ Daily Star recently and also has some good motivation ideas. To make it more readable keep clicking on the + sign on top the bottom right arrow.