Exercising - Ways of staying motivated!

The number one reason people say they do not exercise is lack of time. Not long ago, a twenty-year study was completed centering on the theory that, "There is not as much time in the day as there used to be." The study concluded that just the opposite was true. It showed that with all the technology today, we have 1.5 more hours in a day than we did twenty years ago. In other words, with all the gadgets out there to help us communicate and manage our time, we should have an hour and a half more time for ourselves. What is the solution? With a little prioritizing and some time management, we can find the time to exercise!

TIME FRAMES

As you get closer to reaching your goal, start thinking in back of your mind of the next goal. You need to establish your next focus point to keep you on track. However, make sure you are convinced that you will reach the present goal in the established time period.

Setting time frames for your daily workouts is a great motivator. It keeps you focused, you feel more productive, and in the end workouts do not feel like a big effort.

One of the smartest things I have ever decided to do in my career was to put a time frame on how long my workouts would be. Your workouts can feel like a job if they take a lot of time.

Knowing that I had to be finished within a certain time period encouraged me to focus on what I needed to do. This also created more intensity or effort in my workouts and I achieved better results. Time frames also helped in not letting workouts get boring. I looked forward to the next workout knowing how little time it was going to take.

CONSISTENCY + VARIETY+ EFFICIENCY= RESULTS, all the time!

We all have different methods of motivating ourselves. Most of us set goals to us give a sense of urgency. When setting goals, two mistakes should be avoided.

REALISTIC GOALS VS. LIFESTYLES

In some circumstances, the demands of life do not permit accomplishments of lofty goals. In most cases, time management solves this problem. However, you need to be realistic. Expectations can be set so high and when responsibilities do not allow you to get there, frustration can be paralyzing. This does not give you a reason to forget setting high goals; you just don't want to set yourself up for failure.

YEARLY GOALS

One or two main goals a year are as much as one brain and body can handle. If you try to accomplish too many goals at once you can become scattered in your focus. You always want to focus on the big picture.

SEASONAL GOALS

Setting three-month incremental goals that line up with the yearly goals sustains motivation throughout the year. People get discouraged and sometimes injuries happen if they continue on the same workout plan over a three-month period.

KEEP THE BALL ROLLING

Of course, many times people will lose momentum after reaching a certain goal. There may be a let down in emotions, physical fatigue, or you just want to change things up. The object is to keep the ball rolling.

Suggestions:

Determine your emotional and internal goals first.

Keep your priorities in line all the time. When time is a problem, exercise the more important body parts.

Take a one day at a time attitude.

Never be afraid of changing your workout program up. Ten to twelve week programs work best.

Always put a carrot in front of your face to help meet your goals.

In a nut shell:

There is no magic potion, just hard, consistent work. Try to make your programs fun and effective in the shortest possible time you can. Give yourself a little flexibility in your goals and reward yourself for your accomplishments. Keep the big picture in mind. Set yearly goals with incremental ones in-between. As you get closer in reaching a goal, establish the next one without losing momentum.

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In The News:


New York Times (blog)

How Exercise May Protect Against Depression
New York Times (blog)
Exercise may help to safeguard the mind against depression through previously unknown effects on working muscles, according to a new study involving mice. The findings may have broad implications for anyone whose stress levels threaten to become ...
Why To Exercise Today: Breaking Down Your Kynurenine Could Fight DepressionWBUR
Exercise protects brain from depression, Swedish study findsNational Post
Exercise as a prescription for depression: here's how it worksSBS
Windsor Star -Canada News
all 21 news articles »

BBC News

Is yoga really about exercise?
BBC News
Yoga practitioners are fighting a new sales tax by insisting the activity isn't primarily about fitness. Around the world, its definition can often be rather more flexible, writes Jon Kelly. It might feel a lot like exercise to millions of gym-goers as ...

and more »

How to Know If You're Addicted to Exercise
MSN News
She's part of a growing tribe racing from one exercise class to the next, racking up two or even three major workouts a day. This gung-ho movement is healthy in many respects. "Exercise is the single best thing you can do for your body and mind," says ...


(Chest) Flying Solo
U.S. News & World Report
From CrossFit to Soul Cycle to early morning running clubs, all the trending exercises these days seem to have a group mentality – and for good reason: Working out with others can help stave off a fitness rut and keep you accountable to your exercise ...


Exercise Boosts Kids' Cognitive Performance, Brain Function
Medscape
A randomized controlled trial (RCT) of 221 prepubertal children showed that those who participated in a structured afterschool exercise program for 9 months experienced improved executive function, including cognitive flexibility, compared with their ...


Huffington Post

How to Get Out of an Exercise Rut and Into a Healthy Routine
Huffington Post
No one jumps out of bed in the morning, throws off the covers, and dashes off with excitement to do something they dread. If you want to be a regular exerciser, my first bit of advice is to find a form or two of exercise you love. You won't have to ...

and more »

Exercise Is ADHD Medication
The Atlantic
Mental exercises to build (or rebuild) attention span have shown promise recently as adjuncts or alternatives to amphetamines in addressing symptoms common to Attention Deficit Hyperactivity Disorder (ADHD). Building cognitive control, to be better ...

and more »

Exercise proves beneficial when dealing with cancer treatment
Herald & Review
For patients undergoing treatments, exercise is easier said than done. Experts recommend those receiving treatment incorporate some form of movement every hour. Radiation and chemotherapy can be physically and mentally debilitating. Many patients ...


ABC News

Trooper Accidentally Shot in Training Exercise
ABC News
The Pennsylvania state trooper killed Tuesday during a firearms training exercise in suburban Philadelphia was fatally wounded when another trooper's gun accidentally discharged, Capt. James Raykovitz announced Wednesday afternoon. "Preliminary ...
Trooper killed in Montco shooting exercise is identifiedPhilly.com
State trooper killed during training exercise in Montgomery CountyPittsburgh Post-Gazette
David Kedra, Pennsylvania Trooper, Shot Dead During Gun Training ExerciseHuffington Post

all 313 news articles »

University Herald

Resistance Exercise Can Enhance Memory
University Herald
While many existing studies have demonstrated that months of aerobic exercises such as running can improve memory, the current study had participants lift weights just once two days before testing them. The Georgia Tech researchers also had ...
Resistance exercise can improve episodic memory, shows studyNews-Medical.net
Lift Weights, Boost MemoryScience 2.0
20 Minutes of Lifting Can Improve Your MemoryNew York Magazine

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