I know you've been there.....
You've scheduled your workout time,
You got your backside out of bed, brushed your teeth and your workout gear on.
You are headed out the door, or plugging the exercise DVD in,
but you just do NOT want to exercise today.
Ugh! What to do?
Hey! It happens to all of us.
Here's what I tell myself "I will just get through the warmup. If at that point I still don't feel like exercising, I can quit with no guilt."
And you know what happens, don't you?
Yep.
I stay and finish the workout.
Every time.
By then my blood is flowing and I'm in a better place. And, heck! I might as well, since I've come this far.
And often these wind up being some of my best workouts, full of energy and strength.
Some days it's harder to get going, but that doesn't mean that you are doomed to a rotten workout or a downer day. Give yourself the opportunity to try, first!
Showing posts with label fitness motivation. Show all posts
Showing posts with label fitness motivation. Show all posts
Monday, February 9, 2015
Tuesday, May 6, 2014
My 4-M Method of Goal Setting
When it comes to fitness and weight loss I have learned that if I have a specific and measurable method of both setting and looking at my goals it not only helps me with achieving and believing I an accomplish them, but also with visualizing and staying encouraged along the journey. I call it "My 4-M Method of goal setting". With this method, I break my goals down into four categories:
Micro
Mini
Moderate
Max
For the purposes of this blog, and because I'm currently trying to lose fat (again!), I will give examples of weight loss. But you can adapt this to whatever goal you are trying to achieve, be it a level of musculature, running a marathon, or even something non-fitness related like getting a degree.
Let's cover them one by one:
The first goal, Micro, is something that is easily acheivable and very much within reach. For me this is every 2 1/2 pound mark. So at my current weight of 170, "Under 170" is my micro goal. After I get there, it will be "Under 167.5", then "Under 165", etc. When I can tell I am getting very close to my Max goal this will get narrower, since I lose much slower when I get leaner. I'll probably set my micro goals in 1-lb increments at that point.
The next in line is the Mini goal. Mini is something that is juuuuuuust out of reach, but you can see it's attainable. Usually for me this is the 5-pound mark (Under 170, 165, etc.). Mini lets me say I did something that would be worth mentioning to others. "I just lost fifteen pounds" sounds so much more impressive (and less weird) than "I just lost twelve and a half pounds".
The second to biggest goal, Moderate, is something that isn't quite as easy to achieve and is a fairly impressive milestone. With weight loss, for me it's usually the next size down.
Now for the biggest goal: Max. In short, max goals are where you want to see as the end result of your current fitness journey.
Often at the beginning of the journey I'll have more a a general idea of what this goal might be. For instance, right now I know I want to have a figure something like the actress Tamara Taylor's:
This is a fairly general goal for several reasons- While I believe I can achieve a look very similar to hers, I am NOT her. Specifically I am more muscular than her, have a (much) bigger bust-line, and we are of different ethnic backgrounds. But "Tamara Taylor More Muscular" is not an unrealistic look for me, since we have similar bone structures, height, and age. It gives me a general shape to keep in mind.
Another reason this is a general goal is that I don't know at what exact weight, body fat percentage, or even size (although I suspect it's my coveted size six) I will look like this. Nor am I sure of how long it will take to get a similar look. When I get closer to being there I will be able to narrow it down more, but for right now saying I want to look like her sister, sans skin tone, is about as specific as I can get.
All of these goals are fluid and move as I progress, with the possible exception of my Max goal. But even it is subject to change if I get close and realize it's unrealistic or I'm not expecting enough of myself.
I guess my reason for categorizing goals like this is that it gives me reasons to celebrate alone the way, instead of just trudging along until I get to my ultimate goal. And I DO celebrate. Even if it's just to take a minute to sit alone, smile to myself, and feel truly proud that I made it past another goal. The more I do this, the more I am encouraged to press on.
Micro
Mini
Moderate
Max
For the purposes of this blog, and because I'm currently trying to lose fat (again!), I will give examples of weight loss. But you can adapt this to whatever goal you are trying to achieve, be it a level of musculature, running a marathon, or even something non-fitness related like getting a degree.
Let's cover them one by one:
The first goal, Micro, is something that is easily acheivable and very much within reach. For me this is every 2 1/2 pound mark. So at my current weight of 170, "Under 170" is my micro goal. After I get there, it will be "Under 167.5", then "Under 165", etc. When I can tell I am getting very close to my Max goal this will get narrower, since I lose much slower when I get leaner. I'll probably set my micro goals in 1-lb increments at that point.
The next in line is the Mini goal. Mini is something that is juuuuuuust out of reach, but you can see it's attainable. Usually for me this is the 5-pound mark (Under 170, 165, etc.). Mini lets me say I did something that would be worth mentioning to others. "I just lost fifteen pounds" sounds so much more impressive (and less weird) than "I just lost twelve and a half pounds".
The second to biggest goal, Moderate, is something that isn't quite as easy to achieve and is a fairly impressive milestone. With weight loss, for me it's usually the next size down.
Now for the biggest goal: Max. In short, max goals are where you want to see as the end result of your current fitness journey.
Often at the beginning of the journey I'll have more a a general idea of what this goal might be. For instance, right now I know I want to have a figure something like the actress Tamara Taylor's:
Isn't she stunning?
This is a fairly general goal for several reasons- While I believe I can achieve a look very similar to hers, I am NOT her. Specifically I am more muscular than her, have a (much) bigger bust-line, and we are of different ethnic backgrounds. But "Tamara Taylor More Muscular" is not an unrealistic look for me, since we have similar bone structures, height, and age. It gives me a general shape to keep in mind.
Another reason this is a general goal is that I don't know at what exact weight, body fat percentage, or even size (although I suspect it's my coveted size six) I will look like this. Nor am I sure of how long it will take to get a similar look. When I get closer to being there I will be able to narrow it down more, but for right now saying I want to look like her sister, sans skin tone, is about as specific as I can get.
All of these goals are fluid and move as I progress, with the possible exception of my Max goal. But even it is subject to change if I get close and realize it's unrealistic or I'm not expecting enough of myself.
I guess my reason for categorizing goals like this is that it gives me reasons to celebrate alone the way, instead of just trudging along until I get to my ultimate goal. And I DO celebrate. Even if it's just to take a minute to sit alone, smile to myself, and feel truly proud that I made it past another goal. The more I do this, the more I am encouraged to press on.
Saturday, July 28, 2012
Motivating The People Around You To Get Fit
I must admit, I was a little misleading with that title.
Because now I am about to disappoint you. And I am also about to get lambasted by people for a myriad of reasons that even I can't predict. It's a touchy subject, but I have come to the conclusion that the answer to the question "How do I get my loved one to get in shape" is, quite simply, "You can't".
That's right. There's not a blessed thing you can plot to do to motivate someone who is not you to change. I've learned this by not only observing others, but by living it (and making the people around me miserable and resent me, I might add). The truth is I may have also stalled their trip down the fitness path.
Learn from my mistakes and those I have observed in others. Please.
When we get in better shape, we naturally want the people we love to also get in shape because..... well...... we love them.
But let's be honest- If someone tried to influence you to change back before you started getting your act together, would it have done any good?
Didn't think so.
Now what makes you think they are any different?
Your best bet is to continue to do what is best for you and hope it will motivate them. And chances are it probably will..... eventually. But I can almost guarantee it won't be as soon as you want. So stop waiting for them to get their keisters in gear and just get on with your own fit life.
Here are some things I believe you have the right to do:
-You have the right to insist on keeping trigger foods out of the house. In our house I get to choose what comes into the kitchen. If I am feeling strong, ice cream may make it through the door. But if I don't either bring it in myself or invite it in, it's not allowed. Maybe that sounds unfair, but I'm the one who's made the big changes for her health, here, and I shouldn't be expected to live with things that could sabotage that. It'd be like expecting a coke addict to live in a crack house: Completely unrealistic. And since my way of eating won't hurt anyone else, and keeping trigger foods around COULD hurt me, on this one I get my way.
- You have the right to expect the rest of the family to respect your workout schedule. It's what helped you get healthy, it is what will help you stay healthy, and you have a right to your health. No one else should be allowed to mess that up. (However, you should try to make your daily workout at the most convenient time for the people you live with. For me, this is first thing in the morning. It makes me available for my family the rest of the day.)
- You have the right to tell people you are not responsible for making their choices for them. Trust me, along the line someone is going to decide they want to look better, too, and say something to the effect of "Just tell me what to eat and how to work, since you've already done this." When someone doesn't make the effort themselves, they aren't learning how to implement the changes necessary to maintain their health after the goal is met. Teach them? Yes. Do it for them? That's not your responsiblity.
- You have the right to stand up for yourself when people make fun of your healthier choices. Just because you are making choices that might make people uncomfortable does NOT mean you have to take their less-than-kind comments lying down. It's okay to say something like "Ouch! That hurt!'.
- You have the right to serve healthy food to your guests. If they don't want to eat the kinds of foods you serve, they need to host the event in their own home.
- You have the right to bring foods you can eat when you go to a place where you know there won't be any good choices for you. This includes restaurants and times you are invited to someone's house. If people don't like this one, that's just too bad. You have the business of being healthy that comes first.
- You have the right (and responsiblity) to be kind. Remember the old saying "You catch more flies with honey than you do with vinegar"? It REALLY applies here.
And here are some things I believe you do NOT have the right to do:
- You do not have the right to lecture other people on why the food you are eating is superior to their choices. People really resent this. Trust me- if they want to know, they will ask.
- You do not have the right to tell others what to order in restaurants. Unless it's your your child this is none of your business. (If they ask you what a good choice is, that's another issue all together.)
- You do not have the right to dictate what is served in someone else's home. It's okay to (nicely!) ask what they are going to serve, so you can prepare. But to ask them to serve something else entirely is simply rude.
- You do not have the right to nag someone else on why you want them to get fit. Was this ever motivational for you?
- You do not have the right to ask someone pointed questions like "How's your weight?" Oh, come on.... You know at least one person who's done something like that. Don't become this individual. They know they are heavy- It's not like you are giving them a new revelation. (Besides, how are they supposed to answer? "It sucks. Thanks for asking! And yours?"?)
It bears repeating- In making wise choices consistently you might very well set an example for your loved one that will eventually motivate them to change. Let that be a motivator for you in doing the right things if you like, but don't let anyone else be your key reason for getting or staying fit. Keep YOU the focus of your fit lifestyle. You will be more genuine, and therefore more appealing, in your influence that way.
Because now I am about to disappoint you. And I am also about to get lambasted by people for a myriad of reasons that even I can't predict. It's a touchy subject, but I have come to the conclusion that the answer to the question "How do I get my loved one to get in shape" is, quite simply, "You can't".
That's right. There's not a blessed thing you can plot to do to motivate someone who is not you to change. I've learned this by not only observing others, but by living it (and making the people around me miserable and resent me, I might add). The truth is I may have also stalled their trip down the fitness path.
Learn from my mistakes and those I have observed in others. Please.
When we get in better shape, we naturally want the people we love to also get in shape because..... well...... we love them.
But let's be honest- If someone tried to influence you to change back before you started getting your act together, would it have done any good?
Didn't think so.
Now what makes you think they are any different?
Your best bet is to continue to do what is best for you and hope it will motivate them. And chances are it probably will..... eventually. But I can almost guarantee it won't be as soon as you want. So stop waiting for them to get their keisters in gear and just get on with your own fit life.
Here are some things I believe you have the right to do:
-You have the right to insist on keeping trigger foods out of the house. In our house I get to choose what comes into the kitchen. If I am feeling strong, ice cream may make it through the door. But if I don't either bring it in myself or invite it in, it's not allowed. Maybe that sounds unfair, but I'm the one who's made the big changes for her health, here, and I shouldn't be expected to live with things that could sabotage that. It'd be like expecting a coke addict to live in a crack house: Completely unrealistic. And since my way of eating won't hurt anyone else, and keeping trigger foods around COULD hurt me, on this one I get my way.
- You have the right to expect the rest of the family to respect your workout schedule. It's what helped you get healthy, it is what will help you stay healthy, and you have a right to your health. No one else should be allowed to mess that up. (However, you should try to make your daily workout at the most convenient time for the people you live with. For me, this is first thing in the morning. It makes me available for my family the rest of the day.)
- You have the right to tell people you are not responsible for making their choices for them. Trust me, along the line someone is going to decide they want to look better, too, and say something to the effect of "Just tell me what to eat and how to work, since you've already done this." When someone doesn't make the effort themselves, they aren't learning how to implement the changes necessary to maintain their health after the goal is met. Teach them? Yes. Do it for them? That's not your responsiblity.
- You have the right to stand up for yourself when people make fun of your healthier choices. Just because you are making choices that might make people uncomfortable does NOT mean you have to take their less-than-kind comments lying down. It's okay to say something like "Ouch! That hurt!'.
- You have the right to serve healthy food to your guests. If they don't want to eat the kinds of foods you serve, they need to host the event in their own home.
- You have the right to bring foods you can eat when you go to a place where you know there won't be any good choices for you. This includes restaurants and times you are invited to someone's house. If people don't like this one, that's just too bad. You have the business of being healthy that comes first.
- You have the right (and responsiblity) to be kind. Remember the old saying "You catch more flies with honey than you do with vinegar"? It REALLY applies here.
And here are some things I believe you do NOT have the right to do:
- You do not have the right to lecture other people on why the food you are eating is superior to their choices. People really resent this. Trust me- if they want to know, they will ask.
- You do not have the right to tell others what to order in restaurants. Unless it's your your child this is none of your business. (If they ask you what a good choice is, that's another issue all together.)
- You do not have the right to dictate what is served in someone else's home. It's okay to (nicely!) ask what they are going to serve, so you can prepare. But to ask them to serve something else entirely is simply rude.
- You do not have the right to nag someone else on why you want them to get fit. Was this ever motivational for you?
- You do not have the right to ask someone pointed questions like "How's your weight?" Oh, come on.... You know at least one person who's done something like that. Don't become this individual. They know they are heavy- It's not like you are giving them a new revelation. (Besides, how are they supposed to answer? "It sucks. Thanks for asking! And yours?"?)
It bears repeating- In making wise choices consistently you might very well set an example for your loved one that will eventually motivate them to change. Let that be a motivator for you in doing the right things if you like, but don't let anyone else be your key reason for getting or staying fit. Keep YOU the focus of your fit lifestyle. You will be more genuine, and therefore more appealing, in your influence that way.
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