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Exercise
& Motivation, Part 3: Keeping it Going
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by: Tanja
Gardner
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Copyright
2005 Tanja Gardner
Note: This is Part 3 of a 4-part article series.
You can find Parts 1 and 2 at http://optimumlife.co.nz/Fitness_Articles.htm
THE NEXT STAGE: ACTION
The next stage of Prochaska’s Transtheoretical
model - ‘Action’ - kicks in once you’ve
started taking (you guessed it) action.
If you’re in this stage, you’re ready to make
changes – and now. In the Action stage, you know
where you want to be, how you'll get there, and
you’ve started (or are about to start) doing
something get you moving. You’ve made it past
the first major sticking point –overcoming
inertia, but that doesn’t mean it’ll be an
easy ride from here. No matter how good your
intentions, starting a routine isn’t the same as
maintaining it. Obstacles – whether small (like
an invitation to do something at a time you’d
planned on working out) or large (like falling ill
or injuring yourself) – are going to come up.
DEALING WITH OBSTACLES
When you encounter an obstacle, take a little time
out to reconnect with your main goal and your
reasons for wanting to achieve it. Remember why
you’re exercising in the first place. How could
you still achieve your goal, and find ways around
this new obstacle? Your journal can be your friend
here – use it to reflect back over why something
may have ended up being more difficult than
expected, and to brainstorm ideas for different
ways to move forward. You can also use it to
proactively motivate yourself before obstacles
appear – to track your progress in whatever area
you’d like to see yourself improving.
GET OTHERS INVOLVED
If you haven’t already, create an exercise
routine that gets friends or family involved.
Studies have shown that people whose friends or
family support their goals are far more likely to
achieve them, and it’s hard not to feel
supported when people you care about are working
out alongside you. Not only that, but if you’ve
agreed to meet your ‘workout buddy’ for an
exercise session, you make it that much harder to
let them down by deciding at the last minute you
just can’t be bothered today.
MAKE DEALS WITH YOURSELF
If you’re having trouble summoning the
motivation to get out the door, promise yourself
you don’t have to finish your workout if you
don’t want to. Decide that you only have to
complete the first ten minutes, and then, if you
really don’t feel like keeping at it, give
yourself permission to pack up and go home again.
Most of the time, just getting out the door and
starting will be enough.
For a short term motivational quick-fix, don’t
underestimate the power of bribery! Identify three
or four different little things that bring you
pleasure, and promise yourself you’ll take time
out and indulge in at least one of them if you
complete your workout as scheduled.
GET HELP!
Finally, if you’re noticing increasing
difficulty motivating yourself despite trying all
of the above suggestions, consider talking to a
personal trainer near you. A big part of
qualifying as a trainer involves not just learning
specific exercises, but learning how to keep
clients motivated. If cost is an issue for you,
think seriously about hiring an online trainer.
Generally, online training is far more reasonably
priced than face-to-face training - and if all
you’re wanting is someone to keep you
enthusiastic and accountable, it means you’re
not paying for services you don’t need.
In next issue’s conclusion to our Exercise &
Motivation series, we look at the final stage of
Prochaska’s model – and what to do if you find
yourself in the dreaded ‘Relapse’ stage. Until
then, may every day bring you closer to your
optimum life!
About the author:
This article © Tanja Gardner, Optimum Life Ltd.
Please feel free to reprint it in whole, as long
as this resource box remains intact. Optimum Life
Ltd (http://optimumlife.co.nz) provides balanced
fitness and stress management services to clients
worldwide. For details of how we can help you
achieve your optimum fitness on a budget, visit http://trainerforce.com/optimumlife
Fora copy of our free 'What is Optimum
Fitness?' Report and Checklist, please send an
e-mail to mailto:optimumlife@xtra.co.nz with
'Please send Fitness Checklist & Report' in
the subject header
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