by Angie Miller
Last week I wrote a blog titled, Four Mental Motivators to Maximize Your Workout. This week I want to continue in that spirit, and give you two more mental motivators to maximize your workouts.
5. Reframe Your Resistance- Negative self-talk is a form of resistance that interferes with motivation. Negative self-talk might prevent you from starting your workout, or it may prevent you from enjoying it once you begin. The only way to defeat negative self-talk is to reframe- to redirect your thoughts and turn negative statements into positive ones. Here’s a simple exercise to practice reframing:
On a piece of paper make two columns. In the left-hand column write down negative self-talk that affects you personally- things you say to yourself that bring you down. In the right hand column write a more positive, encouraging way to look at the situation. Pretend it’s your friend who said the statement on the left. How would you respond to make your friend feel better?
Here are a few examples:
There’s no point in me working out today, I never stick with my routine anyway.
I’m going to work out today because I know it will make me feel good. Then I’m going to take it one day at a time rather than putting pressure on myself.
I don’t know why I even bother to work out, I always end up quitting because it’s too hard.
The next time I work out I’m going to go at my own pace, (use lighter weights, work out for less time, or go slower), so that I enjoy the workout and have a more positive experience.
Everyone at the gym is fit and motivated. Why would I want to go there?
People at the gym come in all shapes and sizes, but the one thing they all have in common is that they’re there to exercise. That’s the motivation I need.
6. Park Your Thoughts- Sometimes stress and worry can suck the motivation right out of us, and it’s those times that “parking” our thoughts can be a powerful tool. When we “park” our thoughts we give our mind a respite from our worries, if only temporarily. Parking our thoughts is a way to put them aside, or compartmentalize if you will, so that we can focus on what we need to do- which in this case is to enjoy our workout. Sometimes we need to park our thoughts at the door, right before we walk into the gym, or we need to park them at work, before we leave the office. The bottom line is that exercise will clear our mind and better prepare us to face our stress with more clarity and a healthier perspective, and that’s the power of parking. I’ve parked many negative thoughts on my way into the gym, and when I leave and come back they don’t seem nearly as overwhelming.
Stay Inspired~ Angie
Angie Miller, M.S., is a fitness educator, university instructor, and Licensed Professional Counselor who blends her skills and expertise to empower individuals, mentally and physically, and provide them the tools they need to succeed. A veteran group exercise instructor and personal trainer, Angie is the star of acclaimed exercise DVD’s, including the Bedroom Body™ workout. Her passion for progressive education brought her to Northern Illinois University, where she teaches in the Dept. of Kinesiology & Physical Education. Outside of the university, she presents at fitness conventions worldwide and leads industry trainings as an AFAA Certification Specialist and Kettlebell Concepts Master Instructor. Angie writes for fitness journals and digital communities, and blogs for Collage Video. Connect with Angie at: http://www.angiemillerfitness.com