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2004/10/27, 05:49 PM
I went to a fitness seminar last night as part of the fitness challenge I'm in at Red Deer College... this is the information I took notes on.. thought it might help some of us!
t
STAYING MOTIVATED
KEEP THE MOMENTUM GOING
Ready To Be Fit
- 71 percent of Canadians have good intentions
- 37 percent are intimidated
- 42-46 percent want a special program
- 23 percent want a private area
- 68 percent say they lack discipline
- Within six months, 50 percent drop out
- $10 million is spent to treat coronary heart disease
Excuses:
- costs money, hurts, takes time – it’s normal to not feel like going.
What’s Your Motivation?
Intrinsic
- Internally motivated
- Health reasons
Extrinsic
- externally motivated
- outward reasons (cruise, etc.)
How Did You Doid In The Past?
- past behaviour can predict future outcomes
- take away opportunity
1. No fast food
2. Make yourself a priority (set aside some ‘me’ time)
3. Surround yourself with positive influences
4. Slow down
Good Intentions/Bad Outcomes
- Start with good intentions and highly motivated
- The more long term our goal is, the greater the opportunity to stray from the goal
- Based on past behaviour with diet and exercise, this can predict adherence rate
Managing Change
- Comes down to the illusion of control… what’s in your control?
- Take control of thing you CAN control
1. Take charge of what you can..
2. See mistakes as learning opportunities (why did you quit)
3. Don’t get caught in self-blame
4. Balance your life and refresh yourself
5. Look to the future
Think About This
To begin with the end in mind means to start with a clear understanding of your destination. It means to know where you're going so that you better understand where you are now so that the steps you take are always in the right direction.
Where Do I Start?
- Start from the end event to plan your program
- You will have the opportunity to evaluate and fine tune as you work through your program
Setting Goals
- Long term goals – take a long time
- Short term goals – increase the amount you lift… short term goals are steps to long term goals…
Use The SMART Method
Specific
Measurable
Action-oriented
Realistic
Timed
Things You Can Do Well
1. Family and Friends
2. School/Job/Work
3. Atheletics/Sports/Health
You can be good at two out of three, but not all three… it comes down to balance. Where are your priorities?
Physical Activity Intervention
- Studies using leisure time physical activity had better results than those prescribing exercises in a fitness setting.
Self Contract
Include:
- Goals
- Steps to achieve your goals
- How will you make changes
- Barriers and obstacles that may get in the way
- Sharing goals with supportive individual(s)
- Success indicators
- Date of completion
Barriers to Activity
- These are excuses… list some… money/kids/time/distance
- Come up with a plan of action to get past those barriers
Log Books
- Calendar, Journal, Diary
- Record session, activity, intensity, duration, exertion level and other notes
- Can look back at previous workouts as motivation
Staying Motivated
- Use the buddy system
- Do something you enjoy
- Try new activities
- Cross train
- Make recreation time active and do it with family and friends
- Take a break
- Educate yourself about fitness
How To Stay On Track
- Don’t let gremlins sabotage your life
- Do you make excuses why you can’t exercise?
- Take a good look at your barriers to exercise
How Can You Stick With It?
- YOU are in control
- Dump the excuses
- Make your plan as easy as possible
- Expect, understand and forgive drops in motivation
- Have realistic challenges (we fear what we are not confident in)
- Set a positive frame of mind
- HAVE FUN!!
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t
I count him braver who overcomes his desires than him who conquers his enemies, for the hardest victory is over self. - Aristotle
You have the power to change a life right in your own hands. - Paul Brandt
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2004/10/27, 05:53 PM
Meant to add this note:
"It's not what you eat between Christmas and New Years, it's what you eat between New Years and Christmas."
The point being your boat may float off course now and again, but get it back on track...
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t
I count him braver who overcomes his desires than him who conquers his enemies, for the hardest victory is over self. - Aristotle
You have the power to change a life right in your own hands. - Paul Brandt
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2004/10/27, 05:55 PM
Must give credit where credit is due.. this is a quote from Stephen R. Covey:
Think About This
To begin with the end in mind means to start with a clear understanding of your destination. It means to know where you're going so that you better understand where you are now so that the steps you take are always in the right direction.
I forgot to mention that in the original post...
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t
I count him braver who overcomes his desires than him who conquers his enemies, for the hardest victory is over self. - Aristotle
You have the power to change a life right in your own hands. - Paul Brandt
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2004/10/27, 08:33 PM
So true!
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"A will finds a way, failure is not an option"
Ivan
carivan@freetrainers.com
Montreal Canada
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2004/10/28, 08:15 AM
Good post, Timday! Thank you!
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\"The real voyage of discovery consists not in seeking new landscapes but in having new eyes.\" Marcel Proust
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2004/11/02, 10:56 PM
Thanks this will help!
-Sara:)
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