Are you motivated?

It has been in the news this week that being "motivated" is the most overused term on job applications.  Is motivation therefore a learned skill or an inherent characteristic that puts you ahead of the pack?

As we come to the end of January, the initial drive to get down the gym and embrace the "new year new you" wanes...or maybe you are still looking for it?  The good news is that "being motivated" to do something begins with harnessing your mind. Something you can start right now without even getting your trainers on.

You will be glad to hear that there are many well researched theories based on human motivation, personal development and wellness. As a Personal Trainer, I was always fascinated by people who would pay for my undivided attention, have nutrition advice and training programmes  - yet still not do what needed to be done to get to where they wanted to be.  It drove me to taking some modules at University on the psychology of sport and exercise, in order to understand that having the knowledge is not enough. You need to have the drive, determination and focus.  I ended up doing a whole degree in Sport Science and a dissertation based around a theory of motivation. The good news is, there is an easy way to get motivated - and you will feel good about yourself if you can master this :)

The Self-Determination theory focuses on the types of motivation rather than the amount of motivation - and how the type of motivation will predict your exercise and resulting well-being (Google, Deci and Ryan for those of you wanting to read up more).  The basic principles state that in order to remain intrinsically motivated (from within you) - each person needs:

1. Autonomy - being in charge of your own life

2. Competence  - being able to do the thing that you want to do – from running, running a certain pace, being able to deadlift, being coordinated etc)

3. Relatedness – which is how you feel about doing that type of exercise (are you a Zumba person or do you like the gym etc).

Did you know that exercise is really important to how you feel about yourself?  It highlights what is known as your “physical self-worth, self-perception and well being”. Self-worth is all  how you feel about yourself, your beliefs and your emotions that you show to the world  - whilst “wellbeing “ is about feeling happy and being in a good mood about things. It can just boil down to simply having a good time – maybe a fun night out but often it is about the deeper feeling you have about yourself such as do you think that you are reaching your potential or making the most of your life? Even if you are not motivated to do it for weight gain/loss or fitness, this should be worth considering.

Sometimes, blogs like these can make you think, or you may meet someone and think “I want to be like that”. Sometimes we are our own worst enemy and that voice inside our head – instead of saying “come on go to the gym, you will enjoy it” says things like “you are too fat to go to the gym” “people will laugh at your” “you are not fit enough to run that race” “you’re too slow” and all kinds of negative cr*p can affect our mood and motivation. We are always open to persuasion (chocolate can talk you know!!!) – so be tempted by exercise and not that cake/sweet/drink. Talk to other people when you are struggling. Get help and advice from those around you. Shut up that silly whiny negative voice in your head and fill it with positive comments. Praise yourself for trying, for doing well and for being good to yourself. Don’t underestimate how much this can help you J

Whatever the “intention” for your exercise is will have an effect on your energy and behaviour towards your workout.  Try to use the three things I mentioned

1. AUTONOMY – chose something YOU like. I would suggest trying new things out to find out what it is you really like.  However, if you don’t like it then you won’t stick at it.
2. COMPETANCE – work with someone who is already good at the thing you want to do. Find a buddy. Get some coaching from a professional
3. RELATEDNESS – does this type of exercise fit in to your life style? Do you like the other people who work out in the same way/environment etc.  It has to be within a social setting you like, enjoy and want to spend time in. Become the person you want to be.

By being in control of your exercises and mixing with people who can help you or who motivate you then you are more likely to stick at it – and if you like setting goals then do that too for that extra motivation.

Use positive words and associate your workout with having a good time.  My study group had to exercise 3 times a week, for 15 mins and do something they liked....no reps determined, no heart rate goals to reach for, just to have fun. They all lost weight. They all improved their fitness. But most importantly, they all felt better about themselves.  You have much to gain, so get going xx