Tag Archives: motivation

How can you motivate yourself to workout when your willpower is at an all-time low?

23 Wednesday Mar 2022

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Change the way you think. Holly Rilinger is a master trainer for FlyWheel and Nike. And here’s her advice: It’s all about shifting your mindset. If you normally tell yourself “I don’t have enough time to work out,” try this, instead: “It’s not important enough to me to work out.” Rilinger says when you mentally disagree with that comment – and you will – it’ll boost your motivation. And you’ll be more likely to hit the gym.

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Do you need inspiration to lose weight?

04 Wednesday Aug 2021

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What’s the #1 thing that inspires people to lose weight? How good they’ll feel afterward? Buying new clothes? Feeling less self-conscious? Nope… According to a survey of 2,000 women trying to lose weight, the #1 thing that inspires people is: Seeing before-and-after photos online! The survey was conducted by Slimming World, which is a weight-loss organization. They found 70% of the women surveyed were inspired by things they saw on social media – from workout videos, to seeing other people who’ve transformed their bodies, to following fitness influencers who share motivational tips every day. But the #1 source of inspiration was before-and-after transformation photos. 91% of the women who used social media said before-and-after photos helped them realize it’s possible to reach their goals. The Slimming World survey also found that people trying to lose weight love the positive community they can find on social media. 87% of the women surveyed said that being part of a group going through the same thing helped them stay accountable. 

Before-and-after photos… Powerful inspiration.

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There’s an easy way to psych yourself up to exercise.

17 Wednesday Feb 2021

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Researchers found we tend to underestimate how much we’ll enjoy a workout. Because we’re focused on the beginning, when we’re thinking, “Man, I don’t want to exercise!” – instead of how good we’ll feel once we’re done. The study also found the happiest people schedule their favorite exercises first. Because looking forward to something fun motivates them to get going.

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How can you motivate yourself to workout when your willpower is at an all-time low?

02 Monday Nov 2020

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Change the way you think. Holly Rilinger is a master trainer for FlyWheel and Nike. And here’s her advice: It’s all about shifting your mindset. If you normally tell yourself “I don’t have enough time to work out,” try this, instead: “It’s not important enough to me to work out.” Rilinger says when you mentally disagree with that comment – and you will – it’ll boost your motivation. And you’ll be more likely to hit the gym.

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Are you adopting a healthier lifestyle?

29 Wednesday Jan 2020

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Make sure your goals aren’t too hard OR too easy. Psychologist Loretta Breuning says when a challenge is too hard, we feel less reason to try. Because it seems almost impossible. But if it’s too easy, we feel no sense of reward when we accomplish it. But if you can achieve a goal with just enough effort, like increasing exercise by walking around the block every morning, you’ll be more motivated to keep going. Because realistic objectives inspire us the most.

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Losing weight is as easy as stepping on the scale… more frequently!

04 Tuesday Jun 2019

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If you’re trying to drop pounds, weigh yourself regularly! The Obesity Society found people who weighed themselves 4 times a week lost more weight than those who weighed themselves less. Because closely monitoring your progress increases motivation. And if you notice you gained a pound or two, you can make a correction before things get out of hand. So remember, if you’re trying to lose weight – or keep it off – getting on the scale 4 times a week is the magic number.

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Motivate yourself to exercise more!

27 Tuesday Nov 2018

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Even if you hate to exercise, and avoid it like the plague, you can still get motivated to get moving. How? By finding something, anything about it that interests you. For example, think about the conversation you might get into with the person on the treadmill next to you. Or the new move you’ll learn in cardio dance class.

Researchers at the University of Wisconsin found that when people in a study group were told they could take the elevator or the stairs but that there was a rare painting on the landing two floors up, 10% more people took the stairs instead of the elevator. The reason? The researchers believe it’s because we don’t like unresolved mysteries. So our curiosity pushes us to follow through on actions that require willpower. And they believe that knowing this, we can use it on ourselves to boost our willpower, and get more exercise. They suggest that while you’re deciding whether or not to go to the gym, think about the interesting things you might learn, or what might happen, while you’re at the gym. That could be all the motivation you need to get there.

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Here’s how to make it easier to stick to your New Year’s Resolution:

26 Tuesday Dec 2017

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Make proximity work in your favor. That advice comes from psychology professor Dr. Timothy Pychyl. Basically, when we can easily access something, we’re more likely to take action. So if your sneakers are by your bed, you’re more likely to put them on and go for a morning walk. Or if cut vegetables are the first thing you see when you open the fridge, you’re more likely to eat them. So, use the “proximity effect” to your advantage. It can boost your motivation.

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How can you stick with a workout?

08 Friday Dec 2017

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Simple. Don’t call it a workout! Collin Payne is a behavioral expert from Cornell University. And he says, when people think, “Oh man, what a workout!” Or “I exercised today” – they believe they did something hard and deserve a reward… which is generally a food reward. People also consider exercise something unpleasant – so getting motivated to do it is harder. But if we simply change our language, we defeat the excuses and the food binges. So tell yourself, “I can’t wait to go for a hike with my best friend.” Or “I’m just out walking the dog.” When we re-frame it positively, we’re less likely to avoid the activity – and less likely to think we deserve a reward for doing it.

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How can you stick with a workout?

07 Friday Jul 2017

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Simple. Don’t call it a workout! Collin Payne is a behavioral expert from Cornell University. And he says that when people think, “Oh man, what a workout!” Or “I exercised today” – they believe they did something hard and deserve a reward……which is generally FOOD.
People also consider exercise something unpleasant – which makes getting motivated to do it much harder. But if we simply change our language, we defeat the excuses AND the food binges. So, tell yourself something like “I can’t wait to go for a hike with my best friend.” Or “I’m just out walking the dog.” When we re-frame it that way, we’re less likely to avoid the activity – and less likely to think it’s special enough to deserve a reward for doing it.

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