Class Handout by Michelle Scobie
We all know that if you are fit and exercising regularly it makes you happy, keeps you motivated for general life challenges and gives your confidence a boost amongst many other benefits.
January is a great time to get fitter after we have all probably eaten far too much and had a tipple or two over the Festive period. I will share with you some easy (free) methods that I have used over the years that will help you stay motivated and stick to exercising, particularly through the dark winter, cold days. Motivation is both intrinsic (from within) and extrinsic (outside factors) and whilst It is a personal thing and everyone is different it useful to have some strategies that may work for you, control some of the extrinsic factors and keep your fitness plans on track. It’s about finding the right life and time balance for you and being able to stick to your exercise regime.
1. Plan Ahead
Prioritise your week and look at what you have on each week, including which classes you want to attend and any other exercise you want to include such as running etc. From that sit down with your weekly diary and plan them in. Have a look at your working week, what commitments do you have? It’s interesting that if you had a meeting with your boss in your diary you wouldn’t cancel it. Well put in your fitness time and treat it the same. It’s even more important than a meeting with the boss. It’s a ‘meeting with your health’. What can be more important than that?
Make your decisions based around factors such as when do you have more energy, are you an early riser, would exercising first thing in the morning suit you or are you best to do it after work or in the evening? If you do this and you diary it, you are more likely to achieve it.
Remember this is a meeting that can’t be cancelled.
Find your own balance and work out what suits you to allow you to get the most out of each session.
2. Set Goals
You should always set yourself goals especially when it comes to fitness. This keeps you motivated and allows you to vary your workouts and it ensures you get what I want out of each session. I.e. if you want to year complete a run event this year, set yourself a goal of running 4 days per week as well as a range of other fitness classes in order to achieve your goal. The yoga, pilates and other holistic classes allow you to focus on your control, stability and flexibility and help you stay injury free for goals such as running.
If ever you find a session was too easy try and adapt it so that it is challenging but achievable. Likewise if you find a session too hard, pull back a bit and work at your level. Initially start your training/exercise regime by building up slowly to allow you to achieve your weekly goal, as there would have been no point in overdoing it straight away as this would likely cause an injury and you will feel deflated. Incremental goals work (small steps building up), allowing you to stay motivated and challenging yourself to achieve more.
You have all probably heard of the acronym SMART goals. Well try this one for setting fitness session attendance goals. SMARTER goals are the best.
S – Special (goals set just for you and are in your diary and treated as special appointments that can’t be cancelled)
M – Motivational (ones that light your fire and press your buttons)
A – Actual (they actually happen and you can fit them in)
R – Regular – (you can keep going on them each week)
E – Enjoyable – (your sessions should be enjoyable)
R – Resourced – (you have the right kit etc in place, remember your diary is a resource too)
3. Grab a Friend
Find a buddy. Someone who is going to be a cheerleader. These are people you want on your fitness goal team. A buddy, who comes along with you and who you enjoy spending that time with. You don’t want saboteurs on your team who are going to destroy your efforts. Exercise with friends or in a group setting, its more fun, more achievable and you will have more success.
If your goals involve sessions such as running, then run with friends as you can all motivate and encourage each other, share experiences and push each other as much as possible.
I recently trained for the London marathon. Each Sunday morning I would do long runs with friends and I felt duty-bound to keep to our arrangements, even when I would rather have stayed in bed. I was always glad I had the effort, as I would be finished by lunchtime each week, rather than have the thought of a long run hanging over me all day. I also found that the healthy rivalry with my friends pushed us all to work harder.
Join a running club, group exercise class or have personal training, they are all great motivators.
4. Vary What You Do
If you get bored with your fitness regime you won’t keep it up. Why don’t you research what is available in your area?
The first session is usually free at lots of clubs, so you can do all kinds of different exercise without paying a penny. Lots of gyms let you sign up for a free day’s trial, and even if you’re not a big fan of gyms, it can make a nice change every now and then. Also, it allows you to try a variety of things and find out what works for you and that way you’re more likely to stick to it. Vary your training as it allows you to stay motivated and achieve your goals. If you are a regular exerciser try something new. There are lots of new modes of exercise, which you may have looked at, and thought ‘not for me’. How do you know until you try it? Remember trying is doing. I would say keep trying new things until you find a form of exercise that you enjoy.
5. Feel the Buzz and Enjoy
Stick to exercise because it makes you feel good, not only because it will make you look good, although that is a happy side-effect. It makes you feel healthy, strong, and happy. When you exercise your brain releases ‘endorphins’ that are better than anything you will ever experience in making you feel more relaxed, less stressed and more happy with life. I would say stick with it until you’re fit enough to work at an intensity that gives you an endorphin high. Then keep doing it regularly so the memory of how good it feels doesn’t have time to wear off. If you do something you love year in, year out, through choice, then you are likely to have the willpower to stick to it. Regular exercise will make you live longer, and with that you will also be happier.
When you make your New Year resolutions this year, make sure you also plan your motivation to stick to it!
Michelle Scobie Biography
Michelle has many years teaching experience in the studio from free style choreography to pre-chroegraphed programmes. Her fun creative style is shared throughout all of her workshops, masterclasses and training courses. She is a master trainer for Street Strike and a tutor of studio programmes for Drummond.