Sometimes, your big fitness goals and the enjoyment of exercising are all you need to get going with your regime; but there are other times, when your energy is lagging, that you need a little something extra. Luckily, there are many little tricks of the mind you can use to jump-start your motivation. According to sports psychologist JoAnn Dahlkoetter, PhD, the author of Your Performing Edge, ‘If you find a ritual that works for you and repeat it over time, your body will instantly respond when you need that extra push.’ So we spoke to a few world-class athletes, trainers and psychologists, and asked how they get motivated to take care of their wellbeing:
1. Be Inspired By the Greats: ‘One morning not long ago my motivation was at a major low point,’ confesses wellness writer Marisa Cohen. ‘I had plans to meet a friend at Zumba, but when I woke at 7am, it was raining, I had a cramp in my leg, and, frankly, staying in bed and finishing that dream about Jake Gyllenhaal seemed a thousand times more appealing than yanking off the covers and heading out into the grey gloom. But then I heard an urgent whisper in my ear: “Get up and get your workout out-of-the-way now; you can always rest later!” It was Janet Evans speaking. Yes, that Janet Evans, the Olympic swimmer who won four gold medals at the 1988 and 1992 Olympic Games. She mentioned this mantra in an interview I watched decades ago. I stuck it in my back pocket back then, and I pull it out for the ultimate kick in the butt when I need it most.’
2. Do it For the Kids: Janet Evans’ past mantra inspired Cohen to go on, but how does the Olympian, who is now a 40-year-old mother of two, do it today? Evans notes, ‘When I used to swim, it was always for external goals, like scholarships or world records. Now it’s more personal. I remind myself that I’m showing my five-year-old daughter that if you set a goal and work hard for it, you can achieve anything. Yesterday she said to me, “Mommy, you smell like chlorine.” And I said, “Get used to it, girl!”’
3. Go for Instant Gratification: Rather than thinking of the long-term benefits of exercise (such as lowering your risk of cancer, heart disease, and a slew of other scary illnesses), jot down the benefits you’ll see today, like being more alert for your afternoon meeting or more relaxed when you spend time with your family. Michelle Segar, PhD, the associate director of the University of Michigan Sport, Health and Activity Research and Policy Centre for Women and Girls, comments, ‘Our research found that the women who stick with exercise programs are the ones who do it for benefits they can experience immediately, such as having more energy or feeling less stress.’
4. Star in a Mental Motivational Movie: ‘Visualization is a great tool,’ asserts celebrity trainer and holistic nutritionist Jennifer Cassetta. ‘I see myself at my healthiest, fittest, and strongest, doing different athletic endeavours. This motivates me to go the extra mile and skip the junk food.’ Kathleen Martin Ginis, PhD, a professor of health and exercise psychology at McMaster University in Canada, adds, ‘Picturing yourself accomplishing something may create a neural pathway in your brain in almost the same way as actually completing the feat would. It also gives you a burst of confidence that you can succeed, which makes you more likely to continue your training.’
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