5 Motivational Tips

  1. Find motivation for yourself!

    What you need to get you up off the couch is a reason that's important to you. There are all kinds of benefits to getting fit. Which matters most to you?

    • Lose weight.
    • Improve your fitness.
    • Build and tone your muscles.
    • Improve health and reduce your risk of sickness.
    • By becoming active, you're being a good role model for your family and friends.

    These benefits may get you started, but they may not cut it when it comes to keeping you motivated day after day. To keep up your motivation to exercise over time, you also need to find your internal motivators. Maybe taking a yoga class leaves you feeling more energized or relaxed. Maybe a run or walk every day helps you let go of stress!

  2. Set Realistic Goals to Get In Shape

    People lose their motivation to exercise when they try to do too much too soon. So instead of walking for 30 minutes a day right off the bat, start out doing 15 minutes a day, two or three days a week.

    Set weekly goals, gradually adding more time and intensity. At the end of each week, take a look at how you did. If you reached your goal, celebrate! If you didn't reach your goal, think about what went wrong and how you're going to respond differently next time.

  3. Stop Thinking of It as Exercise -- Do Something You Enjoy

    Do anything that gets you -- and your family -- moving:

    • Walk the dog, or walk a neighbour's dog. They'll be grateful for the help!
    • Go to the park and play hide-and-seek.
    • Walk or bike instead of driving, or park far away from your destination.
    • Get off the train a stop early and walk the rest of the way to your office.
    • Find an activity that excites you, the best types of exercise is that which you donít realise youíre doing (disguised exercise).

    If you think about it, you're surrounded by opportunities to get more active. Find the ones that you get excited about. You're more likely to keep doing them if you're having fun.

  4. Plan How to Fit Exercise into a Crazy Schedule

    For our busy lifestyles, a major obstacle to getting fit is lack of time. If you wait for time to open up, chances are you won't be able to squeeze in a walk very often. To avoid getting side tracked by the daily demands of life, try these tips:

    • Sit down with your schedule and carve out blocks of time.
    • Add physical activity to things you already do. For example, pedal a stationary bike while reading or watching TV. Or take a walk with a friend to catch up instead of calling each other on the phone.
    • Plan activities you can do with your friends and family, such as going for bike rides or skating, you'll help inspire your kids to move more this way.

  5. Bounce Back From Setbacks

    You've set a reasonable fitness goal. You've prepared for potential problems. Yet somehow you still didn't make it to the gym today as you had planned. Don't let that be your downfall.

    When this happens, it's time for an attitude adjustment so you don't completely lose your motivation to exercise. If you miss the gym on Monday, that doesn't mean your whole week is shot. It simply means you need to hit the gym on Tuesday or take the dog for an extra-long walk tonight.

    Start thinking of yourself as someone who exercises, eventually, that will become your identity.

Weight Loss

Exercise and Fitness

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