"Get Motivated! "
by Brian O' Shea I.T.E.C., Personal Trainer
(Published in The Glanmire News, October2008)
Last month I touched briefly on four key areas with regard to weight loss,
motivation, nutrition, exercise and strength training (i.e. toning). I will now focus on these
areas in more detail starting with motivation.
1. Setting Goals:
Whatever goals you set should be:
- Specific: Write down at the start of your training diary exactly what you want to achieve.
‘I want to tone up or I want to get stronger’ is too vague. It is better to say ‘I want to lose 4 lbs.
of fat or I want to bench press 40 kilos’. Write down the reasons why you want to improve whether it
is muscle gain, a better physique, better sports performance or more energy. Research shows that it is
the internal motivators that really drive us to success.
- Measurable: You need to be able to measure your progress. Keep your body fat, blood pressure,
training, nutrition and so on recorded in a diary so you can monitor your progress. Remember that achieving
your goals will not happen overnight. It comes after weeks or months of committed effort.
- Realistic: Your goals should be realistic – attainable for your body size, natural shape and
lifestyle. There is no use trying to lose a stone in three weeks for that holiday in the sun!
- Time scaled: Set a clear time scale for reaching your goals. Decide on a deadline as this prompts
action and sets your plan in motion.
2. Visualise Success:
The ability to visualise success is vital. Use strong imagery to help you to stick to your program. Have a clear
mental picture of how you will look or perform at the end. If you are finding it difficult to motivate yourself
for a workout, visualise yourself successfully completing it. Use as many senses as possible.
3. Training Partner:
Training with some one else will increase your motivation, make training more enjoyable, allow you to train harder,
decrease the chances of you skipping a workout and help you to stick to your program.
4. Variety & Timing:
Change your workout on a regular basis to keep boredom at bay. This also applies to where you work out. Try and do
some form of exercise every day no matter how small. Make an appointment with yourself to train at a specific time
of the day. It might also help you to train at the same time every day.
5. Personal Partner:
If you need extra motivation consider using a personal trainer either on an occasional or regular basis. They will
not only design your program but will help keep you motivated. They will make sure that you are on track with your
goals and that you don’t skip any workouts, give you advice on a whole range of subjects, help you to get more out
of a workout, and also allow you to train when a time is convenient to you.
6. Personal Partner:
Give yourself rewards when you have reached a goal. This could be something small like a book for reaching your weekly
target, or a new training outfit, a meal out, new clothes or a massage for reaching the bigger goals.
