Motivation is an energy that pushes us to pursue something. Without it we will not achieve our goals. Lack of motivation is my first port of call when working with any client that is not achieving their goals. Motivation doesn’t just happen but is a discipline that takes effort to cultivate and apply each day. Three recognised components that make up motivation are;
Direction – Set a goal and activate it
Effort – The energy/effort you put in
Persistence – The amount of continued effort
With practice it becomes more and more natural. Below I have listed some ways that can help you to remain motivated.
Procrastination will stop you from achieving. This mindset always wants to ‘buy time’. ‘I’ll start tomorrow’, I’ll do it next week.’ Do it now, in the moment and don’t allow yourself to justify putting it off!
Negative self talk will always lead to negative feelings and actions. Be self aware and learn to hear your self talk. Pinpoint the negative thoughts and weed them out, replacing them with positive empowering ones. How can you be motivated if you have negative thoughts that distract you from your goal?
Positive self talk will lead to positive feelings and actions. Surround yourself with positive people and resources. Take time, each day to remain in-tune with your internal talk and check you are upbeat and positive. Cultivate a lifestyle which incorporates ‘me time’ for personal development.
Planning is an integral part of successful goal setting. Think about what planning needs to be organised so you can realistically reach your goal. Considerations in the area of food and exercise are; meal plans, time management for exercise sessions and meal times, me time for reflection, relaxation, re-grouping of thoughts. Good planning and mini goals for each day will lead to a structured route towards your main goal.
Distractions are always around us. This is one reason why a day to day and week to week plan, of mini goals is so important. Learning to remain focused on your planned schedule for the day, without wavering, takes practise. The more you do it and enjoy the benefits, the more you will not want to be distracted from your plan.
‘Me time’ for personal development, will give you the opportunity to re-focus and plan your mini goals. Motivation comes from you activating it with your will, choosing to aim at a goal. Each day, remind yourself of the mini steps involved in your plan and go for it. If you don’t achieve one of the mini steps, don’t beat yourself up as this will delay you longer. Quickly get over it, stop any negative self talk and re-focus with a positive attitude. ‘Me time’ can last anywhere from five minutes upwards each day and is often best first thing in the morning.
Hurdles will always evolve. Learning to overcome them and remain focused on your goal is part of maturing in the discipline of motivation. You can not prevent hurdles occurring but you can change your response towards them. Typical ones are injury, illness, unforeseen circumstances, lifestyle change like moving house, holidays and the list is endless. Only perseverance will empower you to push past your hurdles. Like motivation, perseverance is a skill to be practised. Never give up. Learn to overcome your obstacles and gain strength and understanding from each one. How much do you want your goal? How much effort are you willing to apply?
Coaching support may be what you need if you repeatedly struggle to apply the above and maintain it. Some things we can naturally achieve without help. Sometimes personal support and guidance to get going and become motivated is just what you need to kick start you. Do visit my website to find our more about online personal coaching via Skype or locally.
Planning Your Daily Exercise
This weeks Mind n Body reflections are about exercise; planning your daily exercise is so important. It's so easy to always find a reason why you can’t fit in some increased activity level today. Don't allow this thinking. When planning your day, prioritise the importance and benefits of exercise and it will then get near the top of your list of "things to do". Increased mobility and less stiffness, more energy and increased well being, less body weight, fitting into your favourite clothes more easily, less risk of cardiovascular diseases and improved stress levels are just some of the benefits of exercise. It’s worth prioritising it and scheduling it in every day.
Exercise
This weeks Mind n Body reflections are about exercise. The meaning of exercise is different for everyone. For some people it will relate to a running programme for preparation of a marathon, regular visits to the gym for a weight training session, swimming with a friend once a week, cycling to work, or simply walking to the shops instead of driving. According to the “Free on Line Directory” exercise is; to subject to practice or exertion in order to train, strengthen, or develop”. Any exercise that strengthens or develops us from our starting point can be viewed as exercise; a benefit to the body. Finding the right type of exercise is a base line. When assessing new client’s goals I generally find they have not been reaching them because they are attempting to stick to exercises that they don’t like. A successful exercise programme must have personalised goals that work for you and fit comfortably in your lifestyle. A healthy lifestyle is for life and has to be one that is enjoyable (or becomes enjoyable as the benefits are seen).
True weight loss and a fitter body develop from a regular pattern. All good qualities within our life come from a discipline of application which stems from a choice to want to cultivate and persevere at making something a way of being that is natural, without effort. Any desired quality like this takes time and persistence. Giving up is not an option. It’s normal to have good and bad days but view these as a round lost but not the fight! This way, throwing the towel in is not a choice, but continuing until you reach your goals is. Linking with like minded people is a great way to harness enthusiasm and motivation.
Joining classes, clubs or working with a personal trainer or coach will support you until you breakthrough to the “benefits” stage. Once you reach this point it all becomes easier!
Check your goals; your reason for wanting a fitter and healthier body, find out what type of exercise suits your likes, dislikes and lifestyle commitments and begin designing your exercise programme. Any increase of activity is good, no matter how large or small a change. For most people attainable, short to medium term goals are better. Adjust it once you reach it and so on. Break your long term goal into smaller sections and enjoy reaching each one. Further personalised 1 to 1 phone coaching information is available on the website.
True weight loss and a fitter body develop from a regular pattern. All good qualities within our life come from a discipline of application which stems from a choice to want to cultivate and persevere at making something a way of being that is natural, without effort. Any desired quality like this takes time and persistence. Giving up is not an option. It’s normal to have good and bad days but view these as a round lost but not the fight! This way, throwing the towel in is not a choice, but continuing until you reach your goals is. Linking with like minded people is a great way to harness enthusiasm and motivation.
Joining classes, clubs or working with a personal trainer or coach will support you until you breakthrough to the “benefits” stage. Once you reach this point it all becomes easier!
Check your goals; your reason for wanting a fitter and healthier body, find out what type of exercise suits your likes, dislikes and lifestyle commitments and begin designing your exercise programme. Any increase of activity is good, no matter how large or small a change. For most people attainable, short to medium term goals are better. Adjust it once you reach it and so on. Break your long term goal into smaller sections and enjoy reaching each one. Further personalised 1 to 1 phone coaching information is available on the website.
This Weeks Mind n Body Reflectios on FB are About Peace - Thursday
What focus helps you to feel at rest with yourself, circumstances and others? Take 10 minutes and identify what those thoughts are for you. Popular focuses are to reflect on the wonder of creation, a gratefulness of heart for all you have; family, friends, a home, food and pets. Recalling all the goodness in your life or perhaps having a faith and hope for a bright future that you are working towards. Whatever it is, keep it central to your being and maintain your peace today.
Peace is Precious
Don’t trade your peace within for worry or fear. Peace is precious; calmness in your heart. If you know how to function from this place then your emotions will not control you.
If you have internal peace it shows that you are accepting all that’s happening inside and outside of you. You embrace each moment without losing your positive energy. You are at rest, even when the circumstances are tough. You have found a greater perspective than being ruled by negative thoughts and hard circumstances.
Most peoples lives, including my own, are filled with responsibilities at work and with family, pressure with time and financial commitments along with unforeseen challenges that life throws at us. All of which can leave us vulnerable to feeling stressed, overwhelmed and worn out.
Hope is One Way of Activating Peace in Your Life
"Hope deferred makes a mans heart sick" - The Bible
Hope in your thinking will enable you to start sensing peace. Without hope you have no reason for continuing. Everyone has to have goals otherwise you will become sick; depressed, powerless, down hearted. So establish your goals. Keep them achievable by setting realistic and short term ones. Clarify them and write them down.
If you have internal peace it shows that you are accepting all that’s happening inside and outside of you. You embrace each moment without losing your positive energy. You are at rest, even when the circumstances are tough. You have found a greater perspective than being ruled by negative thoughts and hard circumstances.
Most peoples lives, including my own, are filled with responsibilities at work and with family, pressure with time and financial commitments along with unforeseen challenges that life throws at us. All of which can leave us vulnerable to feeling stressed, overwhelmed and worn out.
Hope is One Way of Activating Peace in Your Life
"Hope deferred makes a mans heart sick" - The Bible
Hope in your thinking will enable you to start sensing peace. Without hope you have no reason for continuing. Everyone has to have goals otherwise you will become sick; depressed, powerless, down hearted. So establish your goals. Keep them achievable by setting realistic and short term ones. Clarify them and write them down.
Asparatame - Sweet poison
Insightful article from "Grace" magazine by Dr H.J. Roberts, June 2008, about the affects of drinking sodas. View article
Can I exercise during pregnancy?
Surprisingly, many ladies are fearful of exercising during pregnancy. Gone are
the days when we were told to rest in bed as if we had an illness.
Comprehensive studies and recent research show that women and foetus can
benefit from exercise throughout pregnancy. Common sense and some basic
knowledge are important before starting or continuing a fitness programme.
Before embarking always consult your GP first to check that your pregnancy
does not need medical supervision. Beginning a vigorous exercise routine is not
wise at this stage. However, maintaining your present fitness levels or beginning
a gentle exercise regime can be a smart move. The ideal exercise program for
you depends upon your entry fitness level during conception. The progression of
this fitness routine needs continual observation and modification.
What Exercise can I do?
Swimming, walking, jogging, Pilates, pre-natal yoga, weight training and aerobic
classes (some classes will need modifying). The type of exercise you choose to
do will also depend upon your stage of pregnancy. Sports to avoid are those
which put you or the foetus at risk like rock climbing, horse riding, skiing,
gymnastics and cycling in the later stages of pregnancy. Due to lack of
conclusive research women are advised throughout pregnancy and particularly in
the first trimester to avoid an excessive elevated body temperature.
For Beginners
Most guidelines advocate a maximal heart rate of 60-70% for women who are
sedentary prior to pregnancy. Ideally you will start with around approximately 15
minutes of three times a week increasing to a 30 minute session four times a
week or daily. The “talk test”, which is a visual rating of perceived exertion, is a
popular and efficient way of assessing your exercise intensity. Being able to
maintain a conversation whilst exercising indicates you are at a comfortable
intensity. Increased activity is the goal not peak performance or competition
status during pregnancy.
Maintaining Fitness
Ladies who are already fit and used to regular or very high intensity workouts can
continue whilst exercising caution and by being sensible. Be aware of the
changes within your body and respond immediately to any warning signs. A
maximal heart rate of 60-90% is advocated. You will experience a loss of fitness
levels, mobility and overall energy as the pregnancy progresses. Pelvic girdles
and supports are advisable to assist in supporting the joints which are more
susceptible to injury.
The ladies that we work with, that do not have any complications with their
pregnancy, participate in a fitness programme combining some aerobic activity and light dumbell work.
the days when we were told to rest in bed as if we had an illness.
Comprehensive studies and recent research show that women and foetus can
benefit from exercise throughout pregnancy. Common sense and some basic
knowledge are important before starting or continuing a fitness programme.
Before embarking always consult your GP first to check that your pregnancy
does not need medical supervision. Beginning a vigorous exercise routine is not
wise at this stage. However, maintaining your present fitness levels or beginning
a gentle exercise regime can be a smart move. The ideal exercise program for
you depends upon your entry fitness level during conception. The progression of
this fitness routine needs continual observation and modification.
What Exercise can I do?
Swimming, walking, jogging, Pilates, pre-natal yoga, weight training and aerobic
classes (some classes will need modifying). The type of exercise you choose to
do will also depend upon your stage of pregnancy. Sports to avoid are those
which put you or the foetus at risk like rock climbing, horse riding, skiing,
gymnastics and cycling in the later stages of pregnancy. Due to lack of
conclusive research women are advised throughout pregnancy and particularly in
the first trimester to avoid an excessive elevated body temperature.
For Beginners
Most guidelines advocate a maximal heart rate of 60-70% for women who are
sedentary prior to pregnancy. Ideally you will start with around approximately 15
minutes of three times a week increasing to a 30 minute session four times a
week or daily. The “talk test”, which is a visual rating of perceived exertion, is a
popular and efficient way of assessing your exercise intensity. Being able to
maintain a conversation whilst exercising indicates you are at a comfortable
intensity. Increased activity is the goal not peak performance or competition
status during pregnancy.
Maintaining Fitness
Ladies who are already fit and used to regular or very high intensity workouts can
continue whilst exercising caution and by being sensible. Be aware of the
changes within your body and respond immediately to any warning signs. A
maximal heart rate of 60-90% is advocated. You will experience a loss of fitness
levels, mobility and overall energy as the pregnancy progresses. Pelvic girdles
and supports are advisable to assist in supporting the joints which are more
susceptible to injury.
The ladies that we work with, that do not have any complications with their
pregnancy, participate in a fitness programme combining some aerobic activity and light dumbell work.
Subscribe to:
Posts (Atom)