Fitness, Health Coaching



Sometimes we all need a little motivation to get things going and Monday is a great time to start. Here are 4 strategies to help you get going.

1: Give yourself a REAL reward

Don’t just set vague goals like “better health” or “weight loss”. We all have done that and it just doesn’t work because it takes time and we soon lose interest. Make things more tangible and beneficial instantly. Associate your brain to the activity with the reward. For example, if you go spinning make yourself a nourishing post-workout recovery drink. Think about how good it will taste after working so hard and how good you will feel that you worked out? Over time your reward (or motivation) becomes natural and tied to something really good for you. You learn to train your brain to give yourself this treat only when you accomplish the exercise. Give it a try, it really works!

2:  Commit to a goal

We make promises to others all the time but promises we make to ourselves we just don’t seem to take seriously. Research shows we’re more likely to follow through with our promises when they become more real or we make them in front of friends. If you don’t feel comfortable discussing them with friends make a contract with yourself. That’s what I did. I wanted to make it fun too so I put a jar in the kitchen and each time I said I was going to do something important (like exercise 6x a week) I put a $20 bill in the jar. Why $20? Because I needed to make it count, mean something and it worked! The jar now pays for my 2/monthly pedicure!

Theres also a neat online contract site called, Goldhaber-Fiebert and his colleagues found that those who signed longer contracts ended up exercising more than those who agreed to shorter durations. “We have to get past the initial experience of displeasure in order to recognize the longer-term benefits”.

3: rethink positive thinking

I’m a big believer in positive thinking through visualizing the benefits. For example, when I’m deciding whether to get out of bed to go running in the morning, it helps to imagine how the sun will feel on my face as I run and how I will feel the rest of the day. I also like surrounding myself with positive people and post motivational messages and sayings all around me. Seeing the results of my goal is a great inspiration for me!

4:  Get Paid  

It may be time to turn to cold, hard cash (because money talks). Looking at monetary incentives and exercise found that people who were paid $100 to go to the gym doubled their attendance rate. If you don’t have a generous benefactor then check out the app Pact in which a community of fellow users will literally pay you to stick to your schedule. If you miss your session, you authorize the app to charge your credit card or PayPal account. When you reach your goal, you get paid out of a common pool funded by yourself and other pact-breakers!

Monday is a good day to start something new. Why not kick off something that will benefit your health and use one of these 4 ideas to get you motivated and keep you motivated?

Happy Monday!

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