When Traditional Motivational Strategies Fail
by Vicki R. Pierson, Certified Personal Trainer

Numerous people have asked me how I stay motivated to workout on a regular basis. After I espouse all the traditional motivational tips, which should be enough to make us all don our workout clothes and work up a good sweat, I’m compelled to add my last resort-- raw determination and brute force! I’m not unlike anyone else. There are days when I need to workout, but I simply can’t muster the motivation to get my rear in gear. At those times, I look inward and draw from my pure determination to get myself moving.

I’m convinced that determination is what separates fitness as a 'lifestyle' from fitness as a 'hobby.' Personally, if I view working out or weight training as a hobby then I’m only going to do it only when I feel like it. Defining something as a hobby implies an activity that’s done in your spare time because you enjoy it. This definition doesn’t completely work for me where fitness is concerned. Yes, I truly enjoy the benefits of fitness! However, I don’t always truly enjoy the activity required to attain those benefits. Consequently, my workout gets pushed way down on my priority list, next to 'cleaning the tile in my shower!'

Viewing fitness as a lifestyle has completely changed my mental programming. Working out is an integral component of my life now. Let’s face it, when something becomes part of your lifestyle you do it whether you feel like it or not. It becomes a necessity. You know-- like breathing!

I caution you not to mentally program yourself to be obsessive either. Find the middle ground. Enjoying a few days off from working out is healthy, your body needs it. I’ve found working out 4-5 days per week is a good balance for me. You’ll need to find your balance as well, and once you do, make it a part of your lifestyle. On those occasions when it’s time to workout and you’re completely devoid of motivation... look inward and draw from your pure determination!

The Motovation to Move
by Vicki Pierson and Renee Cloe, ACE Certified Personal Trainers.

While most people acknowledge how important exercise and physical activity are to the human body, few are regularly active enough to receive significant health benefits. Estimates suggest that 40% of the American population is considered completely sedentary, while less than 20% are active at an intensity and frequency recommended for cardiovascular benefit. Worse yet, the dropout rates for those who do begin an exercise program reach 50% or more by the end of the first six months.

There are three types of factors that affect our motivation to stay with an exercise program. Personal factors have to do with you and your perceptions toward exercise. Program factors focus on the exercise program, it's convenience and the enjoyment you derive from it. Environmental factors deal with your external world that you can, and at times, can not control. The questions below may shed some light on how these factors affect your exercise program.

Personal Factors:
- How do you feel about the value of exercise?
- What is your past experience with exercise?
- What is your skill level in performing your chosen activities?
- What is your own personal motivation level?
- How do you perceive the exercise program's convenience and enjoyability?
- Do you feel that the activity is overly uncomfortable or difficult?
- Do you have the ability to resolve typical barriers to exercise? (i.e.., travel,illness, time, etc.)

Program Factors:
- Is your program convenient? (Time of day, number of weekly sessions, schedule flexibility,accessibility to facilities, etc.)
- Does your chosen activity require special, costly or time-consuming preparation?
- Is the program of reasonable enough intensity so that you find it challenging but not punishing or aversive?
- Is the program varied enough to maintain interest and diminish boredom?

Environmental Factors:
- Are you comfortable with the location at which the activity takes place?
- Have you set up some regular cues to remind yourself to exercise? (Pack your gym bag and put it by the door, have equipment at home visible and easily accessible, schedule exercise on your calendar, etc.)
- Are you able to accommodate weather conditions? (Exercise indoors instead of outdoors, exercise at home instead of driving to the gym on icy roads, etc.)
- Do you have an ongoing support system? Include your family in activities, get a "fitness partner" to workout with, meet other members in exercise classes, etc.

It's helpful to think of this motivational process as dynamic and ongoing; different strategies will be needed for different stages of your exercise program. Here are some practical tips to keep you moving forward:

* Build on success - start with small goals that lead to larger goals.
* Find a role model - find someone who started where you were. Feel inspired by their success.
* Be realistic - set attainable goals. Being realistic will prevent you from becoming frustrated later.
* Set well defined goals and reward yourself for reaching them. This will encourage you to set new goals.
* Keep a journal - you'll be able to see how far you've progressed and evaluate what works and what doesn't.
* Take bimonthly photos - these pictures let you see changes over time. Often change is gradual and we don't see the difference from day to day.
* Create variety - as you learn the basics add new exercises and activities into your program. This will help keep you from becoming bored with your routine.
* Try not to focus on what you are giving up, but on new options that you will have after you become more fit.

Make a Successful Resolution
by: Vicki R. Pierson, ACE Certified Personal Trainer

The New Year is here! It’s time to put your resolution for a more healthy lifestyle into action. While many resolutions fall by the wayside within months, this year’s resolution doesn’t have to! Let's take a look at your resolution to see if you've set yourself up for success in reaching your goals.

Make a realistic plan. Have you put together an action plan that will fit into your lifestyle? Be sure the changes you make are easy and convenient so you don't have to restructure your whole schedule to accommodate them.

Make a specific action plan.
A specific plan is much easier to follow than an undefined one. Instead of telling yourself, "I want to lose 10 pounds," jot down a plan on how you will shed those unwanted pounds. A specific action plan will guide you toward your goal. If you decide to exercise more, define it further such as "I will attend the Step class at the gym on Mondays, Wednesdays and Fridays at 6:00 pm."

Evaluate "why" you want to change.
Permanent change comes strictly from within you! A change in behavior just to please others will not create a permanent lifestyle change, you must be true to yourself. The decision to lead a healthy lifestyle needs to be your own, personal decision in order for it to be a positive experience. A positive change that comes from within contributes to motivation, adherence, and belief in reaching a goal. If you have made the decision to be healthier because someone else wants you to, chances are good that you've set yourself up for failure.

Take inventory.
In a journal, jot down your goals and priorities (remember to be realistic!) A journal provides a "reality check" on paper because you can refer back to it. If you find your goals and/or priorities need adjustment, do it! When you attain specific goals, celebrate yourself for a job well done. Replace your attained goals with new ones. You will soon begin to witness your successes not only physically and psychologically, but you'll have them on paper to read whenever you need a lift. Your journal can be a great source of inspiration!

Use your creativity.
Leading a healthy lifestyle doesn't mean you are destined to live in the gym and eat tofu! Your goal can be incorporated into many other aspects of your life. This incorporation is one of the keys to success! Do you need to spend more time with your children? Try playing with them for an hour or taking a bike ride with them. Children are very active, if you can keep up with them in their activities, chances are you'll get a good workout! If your nutritional habits need changing, let the whole family join in on the benefits. Family meals can be low-fat, creative, and tasty at the same time! Experiment with different recipes using the foods your family enjoys.

Plan for set-backs.
Sometimes obstacles are just a part of life. There are a variety of things that may pop up to interrupt your progress, sickness, stress, shortage of time, lack of motivation, etc. Roll with the punches and plan for these unexpected set-backs. Don't get discouraged. What's important is how you deal with the situation. Just because you miss a couple of workouts or go out for pizza with the family doesn't mean you've failed. All you need to do is the very best you can and get back on track as soon as possible. Don't beat yourself up! Instead, examine the situation carefully, make changes if needed and keep consistently striving for your goal!

Educate yourself.
You know the 'ole saying, "knowledge is power!" Knowledge gives you the power to make informed decisions about your healthy lifestyle. Explore your local library and read books, magazines, and journals that will teach you about proper nutrition and exercise. Not only will this education provide you with sound advice, it will help keep you motivated!

Build a support system.
A fitness partner is truly a wonderful means of motivation. Based on your personal requirements, find one person or a group of people that share your goals. If possible, include your family members, they can support your efforts in integrating your healthy lifestyle into your daily life.

Consult your doctor.
Talk with your doctor prior to beginning any exercise program. This is very important especially if you have never worked out before or are returning from a long hiatus. Heed the recommendations of your physician!

Have fun!
A commitment to a healthy lifestyle will enhance your life in ways that you've never dreamed! Be sure to take the time to relish the benefits and congratulate yourself for your successes. There is nothing more powerful than the feeling of good health!