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)

Ask Well: The Best Time to Exercise to Lose Weight
New York Times (blog)
You might try setting your wake-up alarm earlier and exercising before breakfast. There is some evidence that working out on a completely empty stomach — or, as scientists call this woozy, wee-hours condition, “in a fasted state” — prompts the body ...

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Marine Corps Times

Marines to kick off month-long exercise with Japan
Marine Corps Times
Sgt. Tayler Jerome gives instruction to Japanese soldiers during a past iteration of Exercise Iron Fist at Camp Pendleton, Calif. Marines and Japanese troops will kick off the annual exercise on Monday. (Photo: Cpl. Brandon Rodriguez/Marine Corps).
2 Marines killed in helicopter crash during training exercise in CaliforniaFox News
Two Marines killed in helicopter training exerciseUPI.com
2 Marines Killed In Helicopter Crash During Training Exercise At Twentynine ...CBS Local
WILX-TV
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Overrated Exercises, And The Moves You Should Do Instead
Huffington Post
No doubt, any exercise is better than no exercise at all. Click Here to see the Complete List of Overrated Exercises, And The Moves You Should Do Instead. So, while it's silly to say that an exercise is "useless," it's not unfair to say that some ...


PsychCentral.com (blog)

Improving Your Child's ADHD with Exercise
PsychCentral.com (blog)
During exercise, the brain releases several chemicals — dopamine, serotonin, and norepinephrine — which are all critical for attention focusing in children with ADHD. While you may exercise to keep fit, the acute benefits from blowing off some extra ...


CBS News

Just how little exercise does it take to get healthier?
CBS News
People who are sedentary should focus on small increases in their activity level and not dwell on public health recommendations on exercise, according to new research. Current targets call for 150 minutes of weekly exercise -- or 30 minutes of physical ...
This Is How Much Exercise Experts Really Think You NeedTIME
Some exercise beats none; more is betterHarvard Health Publications (blog)
Don't worry - 20 minutes exercise a week is enough, say expertsTelegraph.co.uk
Live Science -Daily Mail
all 120 news articles »

DC residents have the nation's best access to exercise opportunities ...
Washington Post
A study released Thursday looks at opportunities for physical activity in parks, gyms, forests, schools and clubs, and on trails, golf courses or any of the dozens of other places you might conceivably exercise in 3,114 of the country's 3,141 counties ...
Most Americans Have Access to 'Exercise Opportunities,' Study FindsU.S. News & World Report

all 7 news articles »

WLS-TV

Doctors: Any amount of exercise is helpful
WLS-TV
Doctors now say any amount of exercise is helpful, even if it's not the recommended 30 minutes a day. WLS. Sunday, January 25, 2015 12:37PM. Doctors now say any amount of exercise is helpful, even if it's not the recommended 30 minutes per day.

and more »

Medical News Today

Exercise improves brain function in young adults
Medical News Today
Regular exercise improves brain activity in young adults, says a new study. The conclusion runs counter to the popular belief that because they are in their prime and the peak of their cognitive ability, young adult brains do not benefit from exercise ...
Public Release: 20-Jan-2015 Regular exercise may boost brain health in adultsEurekAlert (press release)
Exercise boosts brain function in young adultsHealthCentral.com

all 40 news articles »

Live Science

Too Much Sitting Is Killing You (Even If You Exercise)
Live Science
People who sit too much every day are at an increased risk of diabetes, heart disease, cancer and shorter life spans, even if they exercise, a new study finds. "More than one-half of an average person's day is spent being sedentary — sitting, watching ...
Sitting increases disease risk... and exercise may not reduce itMedical News Today
Sitting will kill you, even if you exerciseCNN International
Regular exercise not enough to undo sitting's effects: studyNew York Daily News
TIME -Huffington Post
all 335 news articles »

WLS-TV

Doctors: Any amount exercise is helpful
WLS-TV
Doctors now say any amount of exercise is helpful, even if it's not the recommended 30 minutes a day. WLS. Saturday, January 24, 2015 07:59PM. Doctors now say any amount of exercise is helpful, even if it's not the recommended 30 minutes a day.

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