Be Well - Motivation

By Sara Grassmeyer
Wellness Coordinator

We have all been there before. I am going to exercise tomorrow- I am going to lay out my clothes, prep an iPod playlist, make sure the kids have supervision… yep, tomorrow’s the day. Well, IT’S TOMORROW! You’re tired, your boss asked you to work late, the child supervision fell through, you forgot a hair tie, you shorts are too big… the potential list of saboteurs goes on and on. What can you do to recognize the signs of a motivation killer and stay on track working towards your goals?

According to the American Council on Exercise, there are five common fitness saboteurs: stress, unrealistic expectations, overtraining, the unexpected and negative self-talk. Let’s look at each component and work through
to prepare and avoid these obstacles:

Stress: Everyone experiences stress on a daily basis, whether its work or personal, exercise will help to reduce stress, anxiety and depression. Exercise even helps boost your mood and, if you’re like me, gives you a perfect opportunity to think through your problems and troubleshoot solutions.

Unrealistic Expectations: I bet you want to exercise because you are working towards a weight or fitness goal. Great! You’ve already made the first step! BUT… there’s a BUT… you can’t expect to lose weight and get a six-pack in two weeks. Set positive, attainable goals and know that any results will likely occur after at least six weeks of diligence and regular exercise.

Overtraining: Within the first 5 days of an exercise program, I’m sure you’re thinking, “30 minutes? Sheeesh… I can go for 60 or 90. I’m going to keep going. I feel great!” Awesome, great work pushing yourself, but when you think like that, you can work yourself to exhaustion and potentially hurt yourself. To avoid overtraining, be sure to schedule your exercise program smart. Set days of vigorous activity between moderate days; include strength training days, yoga and rest. The only way your muscles will grow and become stronger is by giving your body rest and recovery time.

The Unexpected: How do you plan for the unexpected? Well, have a plan to backup your backup plan. If there is a possibility that your kids will need to be picked up from school later or that your boss will hit you with a huge project, plan ahead. Can you exercise before work? During work? Can you park far away and walk to the office? Can you exercise outside of the kids’ school while they’re in extracurricular activities? Another way to navigate the unexpected is to make your workout a schedule priority. If it is as important as anything on your calendar, you will find a way to make your exercise appointment.

Negative Self-Talk: Thinking and talking negatively about yourself and your current fitness abilities is extremely detrimental to yourself. Toxic, really. By thinking that you can do something and you can do something well, you will shift the focus from “I can’t workout because I’m so far from my goal” to “my goal is worth working towards.”

Starting an exercise program is never easy and it certainly isn’t easy to stay focused and motivated. But if you smartly schedule your exercise and prioritize your workout in your life, your entire lifestyle will change and you will safely move towards your goals! You can do it!

Sara Grassmeyer, MPH, is the Wellness Program Coordinator for Porter County Parks and Recreation. She leads a variety of wellness programs at Sunset Hill Farm County Park. To learn more, contact her at 219-707-8281, or e-mail sgrassmeyer@porterco.org.