Posts tagged ‘motivation’

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September 5, 2009 at 3:33 pm Leave a comment


If your why is strong enough you WILL succeed. There are two aspects to goal setting: TO BE (why) and TO DO (how).

I will talk about the TO DO aspect of goal setting in my next blog.

In this blog I want to talk about the TO BE aspect – this is vital for sustaining momentum and keeping the motivation thing happening.

We all start off so enthusiastically when we have a new goal, and we have the best of intentions, but sometimes the energy just seems to drain out of it over time. Perhaps we have come up against a big obstacle and are tempted to cave in. Or maybe we find ourselves continually sabotaging our efforts to pursue the goal we say we want and are feeling really frustrated.

Do you want to push through and achieve your goals? Let me ask you some big questions……

What do you want TO BE? What is your vision of yourself for the future? What are you trying to achieve (end result), and why do you want to achieve it?

Having a cause or reason outside yourself or bigger than yourself can be very motivating. For example:

  • I want to be a model for my two boys in how to eat and exercise so as to enjoy lasting health and wellness.

  • I want to demonstrate for my children how satisfying it is to set goals, achieve and be successful in life.

  • I want to be fit and healthy so that I have the energy to engage in activities with my kids.

  • Another motivation for me is that I don’t want to die while my boys are still young (as my mother did). I want to be around to watch my children grow into adulthood and enjoy my grandchildren and great-grandchildren!

My intrinsic (internal) motivations concern things associated with my character: truth-telling, trustworthiness and integrity. When I set a goal for myself, am I going to do what I said I would do? I want to develop a strength of character that has the guts and determination to persevere and to overcome obstacles along the way. I don’t want to be a quitter. I don’t want to get to the end of my life and be filled with regret about the things I didn’t achieve, about the goals I gave up on, about the potential I had but never realised.

What about you?

What are YOUR motivators? What is your WHY??? If your why is strong enough, then believe me you will find a how. If your why is strong enough, you won’t give up. If your why is strong enough, you won’t be derailed. If your why is strong enough you WILL succeed.

If you are having trouble with setting or keeping performance goals (to do goals), then you need to examine your WHY. Make an appointment with yourself to ask and answer the questions above.

Have you put your WHY into words (written it down somewhere)? I know it requires some effort, but this really is a must do. It is so worthwhile.

Allow youself some quiet time to reflect. What will your life be like when you have achieved your goal? What will be different? How will it feel? What will you do? What opportunities that are currently closed to you will open up once you achieve your goal? Describe it. Write it all down in the present tense, as if you have already achieved it. Include as many of your senses as possible in your description, for example (with a fat loss goal) imagine –

  • How much you enjoy the taste of healthy, nourishing foods that support your body.

  • How good it feels to take a deep breath and feel the peace and clarity comes from being mentally energised.

  • How strong your arms and legs feel from your exercise sessions.

  • How light and bouncy you feel when you run now that the excess weight is gone.

  • How great you look in your new jeans!

Get the idea? Then read your goal and the description of how it feels to achieve it every day without fail.

If your why is strong enough you WILL succeed.

Here’s to your success. Contact me: if I can help in any way.

Be your best.

February 5, 2009 at 8:54 am Leave a comment


Would you like to be fit and healthy? What is it that is stopping you?

Maybe you say “I can’t exercise because”:

  • The dog is too old/too slow/too fast/doesn’t walk well on a lead

  • The weather is too hot/too cold/too windy/too wet/too humid

  • I don’t like running/walking/cycling/swimming

  • My kids are too little/too big/too whingey/too sleepy/too hyper

  • I don’t have time/energy/motivation/money/the right equipment

Be honest, do these sound a bit like excuses? Are there any of these “reasons” that have not been overcome …….. by someone …… at some time?

Here are some strategies for overcomers:

  • If walking the dog is not an option, choose another activity

  • If you don’t like the weather, choose an indoor activity

  • If you don’t like running/walking/cycling/swimming, choose an activity you enjoy (ballroom dancing, boxing, judo, fencing, tennis, golf …..)

  • If the kids don’t fit in with what you want to do, do your exercise at home in the morning/evening when the kids are in bed

  • I don’t have time – the truth is, we all have 24 hours in a day and we assign time to the things which are really important to us. Why not make a time in your diary for exercise the same as you would book and keep an appointment with a doctor/dentist/physiotherapist? That way you are making your health a priority.

  • I don’t have energy – having had chronic fatigue myself, I know that sometimes this can be literally true. The strategy that worked for me was to make sure I did SOMETHING every day. Not doing exercise because I didn’t have the energy to exercise did not make me feel any better and over time I got worse. If I did something I felt better both physically and mentally and over time I got better. Exercise actually energises you (it is just getting started that is difficult). Some days all I could do was the stretches I would normally do before an exercise program, but I at least did that much. Gradually I was able to do more and more.

  • I don’t have motivation – you DO have to find your OWN why. If your why is strong enough, you will find a way. When motivation is lacking, accountability can help. How about making an appointment with a friend to exercise together? That way you have to show up or you’ll be letting them down. Reporting your progress to a coach on a weekly basis can also be motivating.

  • I don’t have the money – the good news is exercise is one thing that can cost you NOTHING! Going for a walk or run is free. There are many exercises you can do at home without any equipment that will give your body an excellent workout. Some exercise you can even get paid for, eg delivering newspapers!

  • I don’t have the right equipment – I would suggest you save up for an elastic band and a basic set of dumbells, but there are plenty of really challenging exercises using your own body weight for which you don’t need ANY equipment. Some that come immediately to mind are squats, lunges, push ups, star jumps, burpees, and plank hold. Moving your own body weight can be plenty challenging – how many of these exercises have you mastered???

Did you notice my use of the word “activity”? Some people really don’t like the whole exercise thing, but being fit is not all about being a bodybuilder or marathon runner. To increase your fitness level, try increasing the amount of ACTIVITY in each day.

Our modern world is turning us into couch potatoes – we go home from sedentary jobs and sit and watch TV! Try to build more activity into everything you do during the day. Take the stairs instead of the elevator, park further away from the shops and walk. Find an activity you enjoy and get your body moving. Your body will thank you for it.

January 29, 2009 at 12:10 am Leave a comment

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