In today's fast-paced world, maintaining good health and physical fitness is a goal that many individuals aspire to achieve. However, the journey towards a healthier lifestyle often presents numerous challenges, including a lack of motivation and the formation of unhealthy habits.
Habits are essentially the foundation upon which health and fitness are built. They are defined as routine behaviors that are performed regularly and often subconsciously.
When we first decide to make a change in our life regarding some goals we wish to achieve, our motivation is often at its peak.
We are more likely to stick to our exercise routines, commit to eating healthier, are more willing to try new things, we are excited and eager to start each day, possibly sleeping better and have a greater outlook on life.
Motivation- described as a psychological or cognitive state that influences your behavior, decisions, and actions. It is a complex concept that can be influenced by a variety of factors, including your emotions, desires, values, and goals. It can manifest as a strong desire or willingness to do something, achieve a goal, or make a change in your life.
Motivation is not a feeling in itself but a complex psychological state that can be influenced by feelings and emotions. It is the force that underlies your willingness and drive to pursue specific goals or take action. Therefore if you don't FEEL like doing something, motivation will be influenced.
But what happens when that motivation and excitement starts to fade?
Stagnation- you are stuck at your current level of fitness, unable to achieve your goals, and may even regress in some cases
Inconsistency- you may skip workouts, abandon healthy eating plans, or neglect self-care routines, leading to a less healthy lifestyle overall
Frustration-you may become disillusioned with your inability to reach your goals as fast as you want, which can negatively impact their self-esteem and mental well-being
Loss of Confidence- This can lead to a defeatist mindset, where you believe you are incapable of achieving your goals
Reversion to Unhealthy/old Habits -This can mean overeating, a sedentary lifestyle, or other behaviors that are detrimental to your health
Increased Health Risks- like weight gain, the development of chronic diseases, and mental health issues such as anxiety and depression
Missed Opportunities for Personal Growth- missing out on the chance to develop discipline, resilience, and self-improvement skills
Cycle of Demotivation- it can create a cycle of demotivation, where you may find it increasingly difficult to rekindle your enthusiasm for health and fitness. Over time, this cycle can become self-perpetuating
So how do we change or stop this from happening?
By developing habits- healthy ones along the way. Motivation will 100% never last, and it's important to know this going forward.
The development of healthy habits is crucial for long-term success in the realm of health and fitness. To establish such habits, you can follow these guidelines:
Start Small: Small, manageable changes are more likely to become ingrained habits. For example, a person aiming to exercise regularly can begin with short, 15-minute workouts, 2 or 3 days a week, before gradually increasing the duration.
Consistency is Key: Repeating the desired behavior consistently helps reinforce the habit. Setting specific times for workouts, meal prep, and self-care can make these activities become second nature. No matter the goal, keep it consistent. If you told yourself you would take your vitamins every morning, set an alarm, and make them easily accessible so you don't forget.
Use Triggers: Associate a new habit with an existing routine. For instance, taking a daily walk after dinner can become a habit if it is consistently linked to the act of finishing a meal.
Track Progress: Keep a journal or use a fitness app to monitor progress. Seeing improvements over time can be a motivating factor in maintaining healthy habits.
Seek Social Support: Sharing health and fitness goals with friends or joining a fitness group can provide accountability and motivation. You can join my Private Group here.
Remember to be patient!! You Likely did not get to where you are in a few days or a few months. I always tell my clients to play the long game. Short and fast may get results, but they will be hard to sustain to make it a lifelong game. If you play the long game, it may take longer, but you are more likely to stick to it.
Motivation can be classified into two main types: intrinsic and extrinsic.
Intrinsic Motivation: This type of motivation comes from within. It is driven by personal values, a sense of accomplishment, and the joy of engaging in healthy activities. For instance, an individual who enjoys the FEELING of a good workout is intrinsically motivated to exercise regularly.
Extrinsic Motivation: External factors, such as rewards, recognition, or social pressure, drive extrinsic motivation. For example, rewarding yourself with a trip next year, can provide external motivation to stick to a diet and exercise routine.
For example, you might intrinsically love the feeling of a morning run, but extrinsically commit to a charity run to stay accountable and enjoy the social aspect. It's about finding a balance that works for you and helps you build and maintain those healthy habits in the long run.
Motivation can ebb and flow, so it's essential to stay adaptable and continuously explore what drives you, whether from within or from external sources. Over time, you'll discover the unique blend of intrinsic and extrinsic motivation that works best for you, making it easier to lead a healthier and more fulfilling life.
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