B3Smart Feature Article
For a new fitness program, February is a tough and gritty month. The glittery promises of new and shiny January give way to the sweaty reality: changing your body and lifestyle is work. February also makes it easy to bail on a new program. Work gets busier, school activities ramp up, and sweet sweet Valentine's Day generates enough candy for an entire week of cheat days. So, how does a person stay on track?
For most people, the key lies in staying motivated. With this in mind, we've brought out this article from our Fall 2008 issue of thinkFit Magazine. Jane Lagacé, owner of MindGames Mental Training, offers some thoughts on how to stay motivated during your lifestyle change.
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Get Through February Without Getting Off Track
Motivation, Drive, and How to Sustain It
Often we are energetic and motivated when it comes to starting something new, especially a fitness program. As time passes we sometimes manage to slowly lose our motivation which eventually stops us from achieving our goals. So what’s the trick? How do we continue with our fitness plan once the initial excitement and motivation wears off? There are three main areas where you can focus on: goal setting, visualization, and self talk.
Goal setting may be defined as dreams with deadlines (Urban, 2003). Setting clear goals can also provide us with directions for achievement. In our society we often get caught up in focusing on the outcome of the goal rather than the process. Process goals are specific goals that we can set for ourselves on a daily basis that will help us get closer to achieving our overall outcome goal. For example, if you wish to drop 5 pounds that would be your outcome goal. A process goal might be to focus on the proper technique used during each workout. Writing down your goals as well as picking an anticipated achievement date will also aid in your commitment. From time to time regroup by re-setting your goals to ensure that there is variety. Too much of the same thing may cause you to have a set back.
Visualization requires seeing yourself performing your process goals. To do this make yourself comfortable and close your eyes. Picture yourself in your minds eye performing a particular portion of the workout perfectly. Bring in colors, sounds, and feelings of the muscles contracting and relaxing. If, at any time, you see yourself in a negative situation, erase this picture and replace this with a positive visualization.
On average we make 400 negative comments to ourselves each day (Lewis, 2006). There will be times when you attempt to convince yourself to skip a workout because you are too busy and fatigued. Self-talk can remind you that fitness is a new lifestyle change and that you want to maintain this priority in your life. Like visualization, do “thought stopping” by replacing any negative thoughts with positive ones.
Understand that set backs are completely normal for anyone starting something new. Keep yourself focused on the task at hand throughout your workouts as opposed to putting so much emphasis on the outcome (Halpern and Lubar, 2003) Setting goals, visualizing successes, and positive self talk, are tools to keep you motivated toward achieving your healthy lifestyle change.
Halpern, Belle Linda and Lubar, Kathy, 2003. Leadership Presence. Dramatic Techniques to Reach Out, Motivate, and Inspire. Gotham Books, Pg. 41.
Lewis, Allyson, 2006. The Seven Minute Difference, Small Steps to Big Changes. Kaplan Publishing., pg. 22.
Urban, Hal, 2003. Life’s Greatest Lessons. 20 Things That Matter. Simon and Schuster, Pgs. 99-107.
September, 2008, Jane Lagacé, Owner of MindGames. For more information on mental training, call 780.450.9984.
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