Motivation Tips

by Maren Sederquist, MES, CSCS, PES, CPT

Want to get motivated to start a health & fitness program?

Want to change your unhealthy habits to healthy ones?

Want to keep up your momentum and not get bored with you current health & fitness program?

Check below for the tips that might help you!

  • Set clear, measurable, short and long-term goals for yourself.
  • Make sure your goals are realistic and attainable.
  • Address past obstacles and make a plan on how to deal with them in the future.
  • Put your goals in writing.
  • Examine your values and beliefs about a healthy lifestyle. Schedule your exercise.
  • Plan healthy meals ahead of time.
  • Stop any negative self-talk before it turns to action.
  • Be honest to yourself and face up to reality. Then take action.
  • Commit to a program for at least 120 days. It increases your chance of success.
  • Recognize relapse warning signs, so you can take action.
  • Fit your exercise plan to match your personality type.
  • Don't do too much too soon.
  • If time is an issue, break your routine into small workouts to relieve stress.
  • Be a good example for someone else.
  • Exchange self-limiting beliefs for empowering ones.
  • Know that every attempt to change a habit brings you closer to success.
  • Chose an exercise facility that is convenient to get to.
  • Create a health & fitness mission statement for yourself.
  • Tell your family and friends about your healthy intentions.
  • Believe in your ability to do what you want to.
  • Join an activity club, or enroll in a regular class.
  • Tell yourself and other how good you feel when you exercise and eat healthy.
  • Move often. Don't let inertia set in.
  • Pick an environment which you feel safe and comfortable to work out in.
  • Understand that it's taking care of yourself to rest if you're sick, not failure.
  • Learn a variety of exercises so weather or travel can't hinder you.
  • Be aware of myths that aren't true (like no pain, no gain).
  • Reward yourself with incentives for accomplishing goals.
  • Don't wait for a special date. Start something today.
  • Decide to exercise at a time that you will most likely be successful.
  • Educate yourself as to how living a healthy lifestyle can benefit you.
  • Keep variety in your daily goals.
  • Strive for consistency and excellence, not perfection.
  • Concentrate on your exercise to enjoy positive feelings of flow.
  • Make sure your exercise is fun.
  • Change your life gradually. Don't set yourself up for relapse.
  • Enlist the support of your family and friends.
  • Find a buddy or buddies to exercise with and help keep you accountable.
  • Write a contract with yourself.
  • Chart your progress.
  • Challenge yourself with something new as your skill level increases.
  • Commit to starting whether you feel like it or not, giving yourself the option to stop. (Rarely will you want to stop once you get started.)
  • Don't beat yourself up for small set backs.
  • Write your exercise on your To Do list so you can cross it off.
  • Be flexible with your program.
  • Listen to inspiring music while you exercise.
  • List the reasons you are "choosing" to have healthy habits.
  • Learn proper technique so you reduce risk of injury or frustration.
  • Remember that internal changes are occurring, even if you don't see external changes.
  • Use cross training to prevent overuse injuries or boredom.
  • Think about the aspects of exercise you do enjoy.
  • Say daily positive affirmations in the present tense of your goals.
  • Be forgiving when events outside of your control interfere.
  • Use imagery to envision how you want to look and feel.
  • Focus on the process of changing, not just the outcome.
  • Experiment with new forms of exercise on a regular basis.
  • Exercise at an intensity that leaves you invigorated, not exhausted.
  • Be safe, use proper form, and reduce chances of sidelining injury.
  • Hire a HealthFIT. Professional trainer!

Notice how none of these tips say "try". Don't give yourself the opportunity to procrastinate, or tell yourself you're not worthy of being a success!

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