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:


Gizmodo

What Exercise Does For Your Big Dumb Brain
Gizmodo
Exercise is good for you, duh. Perhaps less obvious is all the ways physical exercise is also good for your brain—how it improves memory, creativity, mood, and more. So even if you aren't looking to brag about marathon times or show off the body of a ...
Study Indicates Benefits of Exercise May Be Limited by Advancing AgePhysical Therapy Products

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Daily Record

Montville school leads US in exercise program
Daily Record
MONTVILLE: More than 95 percent of Valley View Elementary School's fifth graders voluntarily arrived early on Oct. 2, to launch the 8 a.m. kick-off of the sixth annual “Exercise US” program. The program has students in schools across the country ...


Exercise, Healthy Diet Can Give Your Immune System a Boost
Health Hub from Cleveland Clinic
Boosting your immune system may be as simple as getting more exercise and eating healthier food. Increased exercise combined with proper nutrition can have a positive impact on the diverse range of beneficial microorganism that naturally inhabit your ...


SFGate

Work, family can impede exercise plans
SFGate
The dads were more likely to exercise during lunch or other parts of the workday to avoid interfering with family life. Researchers said some women feared co-workers would perceive them to be less committed to their jobs if they left during the day to ...

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Exercise experts encourage taking a seventh inning stretch
U-T San Diego
Jacque Ratliff, an American Council on Exercise expert and exercise physiologist based in San Diego, said staying seated for an extended period of time can also cause rounding in the shoulders that could lead to a postural deformity later in life. In ...


Carson troops head to Germany for exercise to counter Russian aggression
Colorado Springs Gazette
"Combined Resolve III is the first opportunity for the 4th Infantry Division to exercise its responsibility as the division headquarters currently tasked to support U.S. European Command under the Department of the Army's Regional Aligned Force concept ...


USNI News

Thai Military Chief Denies US Scaling Back Cobra Gold 2015 Exercise Due to ...
USNI News
“In light of the Thai military's ouster of the civilian government, we have decided to proceed with a significantly refocused and scaled down Cobra Gold 2015 exercise,” State Department spokeswoman Pooja Jhunjhunwala told USNI News on Tuesday in a ...

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Why So Many Women Are Crying at the Gym
TIME
Physiologically, it is: Exercise releases endorphins, which interact with serotonin and dopamine, the chemicals that impact mood. In yoga, deep hip openers – like the “pigeon pose” – are meant to stir emotions (yogis believe our emotional baggage lives ...


Minneapolis Star Tribune

Breast cancer survivors find new strength in exercise
Minneapolis Star Tribune
“There was no data to show exercise was a problem,” she said. “What women were told was based on myth, not science. We now know that women can exercise — and exercise a lot — if they do it properly.” Last month, about a dozen physical therapists and ...

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Studies must be carried out to determine whether exercise slows the onset of ...
Medical Xpress
Rates of type 1 diabetes—the autoimmune form of the condition that often begins in childhood and eventually results in lifelong dependency on insulin—are increasing in almost all nations worldwide. However, while it appears possible from research in ...

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