(extracted from Women’s Health Magazine, Jan 10)As winter begins, there’s a totally legit reason you always seem to fall off the workout wagon: the conventional approach to exercise almost forces you to bail out. That’s because the most common reasons given for exercising have very little to do with you.
It boils down to this – the more you do stuff you like to do, not what you think you should do, the more you’ll keep doing it. It’s called Intrinsic Motivation and experts say there are three subtle shifts in your outlook which can keep you on track.
STEP 1 TAKE CHARGE
Appoint yourself CEO of your fitness decisions. Ask yourself why you want to exercise at all. If the answer is that your mate casually dropped the phrase "muffin top" when you were jeans shopping, your efforts are probably doomed. But if you decide to get fit because you want to feel stronger or healthier, you're more likely to succeed, because the end result means something to you.
Find a form of exercise you enjoy so much you'd do it even if it weren't good for you. If the mellow vibe of yoga brings you bliss, light up some incense and roll out a mat. If slamming a tennis ball is more your thing, join a club or sign up for lessons. Perhaps most important: if you truly despise running on the treadmill (or doing crunches or taking spin class), don't! If you're invested in what you're doing, your performance will improve - that will feed your desire to go back for more.
If you honestly can't equate exercise with fun, set specific goals. Working your way up to three no-cheating-allowed push-ups? Finishing your first 5km run? Whatever your goal, it can help you stay motivated for the short term (and the long).
STEP 2 GIVE YOURSELF PROPS FOR PROGRESS
The problem: When it comes to working out, women are notorious for seeking a comfort zone. Once we master a new skill (like holding plank position for 60 seconds or running at a 10-minute 2km pace), we stick with it because, hey, we know we can do it. But it also impedes progress and breeds big-time boredom.
The solution: mix things up and push yourself. "Changing the intensity and type of exercise trains the muscles differently, and you'll start to see improvements more quickly," says Wilson. For example, increase the weight you're lifting and the number of reps and sets by 10 per cent every week. The same goes for your cardio - increase the amount in 10 per cent increments each week. Do this for three weeks, and then drop back down to where you started on week four to let your body rest.
Next, write everything down. A workout log functions not only as an exercise checklist but as a concrete record of how far you've come - a way to motivate yourself if you become frustrated. And don't compare yourself to anyone else. Once you start focusing on you, your confidence will grow and ignite a cycle of positive reinforcement that will keep you hooked.
STEP 3 MAKE IT SOCIAL
Besides the dirty martinis, there's a reason you go to happy hour every week. You get to socialise, laugh, and hang out with friends. It makes you feel connected. Making your workouts more like happy hour (without the alcohol) will put you well on your way to stoking your inner motivator.
Start by finding like-minded workout buddies. If you go to a gym, get to know a few of the trainers - even if your relationship is limited to their giving you pointers on form. If you don't love gyms, hook up with a friend who has a similar fitness level or searching the message boards of local clubs to find people who share your definition of fun. If you're a lone ranger at heart, don't sweat it. Just focus more on taking charge of your fitness and feeling good about your progress.
The ability to stick to a workout and get the body that makes you happy isn't the sole domain of professional athletes and Type A exercisers. You already have what you need within you: it's just a matter of tweaking your perspective so you can tap into what really gets you going.
