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7 Winter Motivation Tips to Keep You Focused on Your Goals

Blog, Fitness, Fitness Motivation, fitness tips, Motivation, seasonal, winter /

7 Winter Motivation Tips to Keep You Focused on Your Goals Maintaining the motivation to work out and eat right can be an elusive task no matter what time of year it is. But for most of us, those dark, cold, dreary winter months totally zap our mojo to stay active and eat healthy. That’s why we put together this list of winter motivation tips to help you reach your goals. So whether you’re looking for ways to stay on-track with exercising or eating right, we’re here to provide some backup. Here are seven tips that are sure to boost your motivation — no matter how depressing it looks outside. 1. Make a Plan When plotting your attack against the sluggish, indulgent winter months, your first line of defense should be having a plan — this goes for both exercise and eating. Schedule out your workouts so you know exactly what you’re going to do and when. If you don’t have to think about what you’re going to do when it’s time to work out, then it will be easier to jump right into exercising. When it comes to food, the line between “indulging a little” and “full-on gorging” can sometimes get confusing. To help you get through triggering meals (looking at you, Thanksgiving), think about what you’re going to eat ahead of time. What foods will be at the meal? What do healthy portions look like for those foods? Answering these questions before you’re faced with a plate of marshmallow-covered sweet potatoes can help keep you from overindulging. And if you really don’t think you can handle a triggering buffet, ask a trusted loved one to fill up your plate for you. You can also bring a dish with you that you know is healthy if you’re worried there won’t be enough nutritious options at the feast. 2. Change Things Up “Monotony has a way of sapping exercise motivation, so one of the first things you can do to maintain it is inject some variation into the stale routine you’ve been following doggedly for months (or even years),” says Trevor Thieme, CSCS. “Now is the perfect time to sign up for that boot camp or spin class you’ve been eyeing.” Switching up your routine can only help keep things interesting, but it can also change the demands on your muscles, stimulating new growth and fitness gains (including weight loss). In other words, “adding variation to your workout program is the key to busting through a training plateau — or avoid hitting one in the first place,” says Thieme. 3. Surround Yourself With Motivational Words Encouraging podcasts and TED Talks, inspiring Instagram accounts and YouTube videos, and even strategically placed sticky notes can help you reframe a negative, sluggish mindset and remain motivated and focused on your goals. If you’re having trouble finding the right words, David Goggins can likely give you some. A retired Navy SEAL (and former world record holder for the most pull-ups in 24 hours), Goggins will have you wanting to run an ultramarathon by the time you finish one of his YouTube videos. The YouTube channel Be Inspired is also worth checking out, offering inspiring thoughts, perspectives, and tips for keeping up with your goals. But above all, do your research and find the voice that speaks to you. Sometimes, even a simple motivational quote taped to your mirror can be the trigger that turns lethargy into positive action. 4. Find a Workout Buddy Few things motivate like accountability. If you know a workout buddy is relying on you to show up to an exercise session, you’re much less likely to flake on your fitness plans. That translates to greater workout consistency, which is the key to reaching any fitness goal. Accountability is just one of the many benefits of working out with a buddy. Sweating with others also increases exercise effort (through friendly competition), workout enjoyment (another powerful motivator), and even athletic performance (because it’s human nature to try extra hard when others are watching). 5. Focus on Winter-Specific Activities and Foods “Embrace activities that you can only do during the winter, such as cross-country skiing and snowshoeing,” Thieme says. Knowing you won’t be able to do these activities year-round may shift your perspective from “ugh, it’s so cold and dreary” to “I’m so pumped I can finally snowboard — I’ve been waiting all year for this!” This goes for foods, too. Try out some new recipes that feature winter fruits and veggies. Root vegetables (like potatoes, beets, and parsnips) are in their peak, delicious state during the winter months and can easily be roasted for a flavorful side dish, or mixed into hearty roasts, soups, and stews. 6. Get the Right Gear Once you’ve found your winter activity of choice, the next step is to gear up. “If you don’t have the right gear for the environment or the weather, that’s going to be a huge obstacle as far as motivation is concerned,” Thieme says. It’s also just not safe to be out in cold weather without the proper gear, he adds, so invest in some warm, lightweight clothing. Throw on a fleece or merino wool hoodie to insulate your core, keep your head warm with a beanie, and make sure you don’t lose too much heat through your hands with windproof gloves. Also make sure your footwear is appropriate for your activity (you’ll need gaiters for snowshoe running, for example). Your excuses to skip your workout will diminish when you know that you’ll be feeling comfortably warm and protected, even in the harshest of outdoor environments. 7. Let Yourself Indulge a Little “The occasional feast isn’t going to sabotage your progress toward your fitness or weight-loss goals,” Thieme says. “The problem comes when you make a habit of overeating,” he says. Allowing yourself to indulge a little bit can help you maintain the balance between staying motivated to eat healthfully and giving up out of frustration. Give yourself permission to have some fun, occasionally indulge in your favorite treats, and don’t be too restrictive. The holidays are a time for a celebration, after

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“Thick Thighs Save Lives”: Meet BODi Trainer Lita Lewis

Beachbody On Demand, Blog, Fitness Motivation, Programs /

“Thick Thighs Save Lives”: Meet BODi Trainer Lita Lewis Before she was an Instagram sensation, Lita Lewis moved from Australia to New York with enough money to survive for 21 days. She landed a job with two days to spare but soon realized her addiction to fitness surpassed her purpose at the office. Now living in Los Angeles, Lewis travels the world spreading her body-positive fitness philosophy, and her latest stop is a four-week BODi exclusive program. Members can burn through 10 workouts that combine resistance, cardio, and HIIT training to get strong, sculpted, and solid — regardless of size, shape, or fitness level. We caught up with Lewis to chat about her evolution as an influencer, her clothing line, and the surprising treats that find their way into her diet. BODi: How did you start sharing fitness with others? I started by training a couple of my girlfriends in my local park in downtown Brooklyn. We would meet there, and everybody saw my personal physical transformation and were just like, “I want to look like you. I want legs like you.” My girlfriends told their girlfriends, they told their coworkers, and what started as a couple of friends soon turned into 50 people showing up for this boot camp. At that time, I was doing it for free.   How did you turn fitness into your business? I shared content from my workouts in the park and these big group selfies on my Instagram. People started calling from all over the country, saying, “I want to work out with you.” “Come to Dallas.” “Come to San Fran.” “Come to Atlanta.” I would find a local park and do a pop-up session. I’d charge a small fee, and people would show up. It blew my mind. I had built a business, and it all started with social media.   Tell us about how your career as a trainer took off.   View this post on Instagram   A post shared by LITA LEWIS • ONLINE COACH (@followthelita) I was at a point in life where things were crashing down around me. People were posting their lattes and art [to Instagram], and the only thing I had to post was my workouts. That’s what I was doing to try to pick myself up again and get in a better physical and mental state of health. A few months went by, and I’m just sharing content that was reflective, positive, and talking about gratitude. I’d work with someone with one arm or one leg, show them killing it, and talk about how blessed we are to have bodies that can move. I blinked my eyes, and I had 10,000 followers.   When did you realize you were an influencer? I received a message from a single mother of four. She explained that she had just gone through a divorce, fallen into a depression, and lost the motivation to cook. Her youngest daughter had gained 20 pounds and no longer felt comfortable in her soccer uniform. She decided she didn’t want to play sports anymore, withdrew from her classes, and her grades dropped. She said the challenges in her life sparked negativity, and it was affecting her daughter. What I was sharing on social media helped her pick herself up again. She said she realized that if I can do it, she can do it not just for herself but also for her daughter. If I can touch a perfect stranger’s life by sharing what I love on an app, I’m literally one of the most blessed people on this planet.   Acceptance of one’s body is easier said than achieved. How would you advise someone who struggles with body issues to even begin appreciating theirs? It takes courage to look at yourself in the mirror and find something that changes your thought process. You’re only one decision away from being OK. You really are. One day you’re feeling down and out, and that evening you can look yourself in the mirror and be like, “You know what, this is a beautiful night. I’m going to have a wonderful dinner. I’m worth it. I’m gonna take up this space, and I’m gonna be unapologetic about it.” It takes bravery to do that, and you just find momentum. Make good decisions and constantly tell yourself positive affirmations. I was writing post-its with positive affirmations and sticking them all over my apartment. Have the inner strength to be like, “I’m going to show up just as I am and if I’m OK with this, the world is going to be OK with it.”   How did the creation of your clothing line come about?   View this post on Instagram   A post shared by LITA LEWIS • ONLINE COACH (@followthelita) During my boot camps, I would always scream out things like, “Thick thighs save lives!” and “F thigh gaps!” Women would say, “Can you put that on a T-shirt? I want to wear that.” I started putting these phrases on tanks, t-shirts, and hoodies. It was a lot more popular than I anticipated. It evolved into making certain pieces that women can wear that accentuate their curves — not hide them — to make them feel confident when they’re moving. That’s how my apparel line, Thick Athletics, came about. I’m really proud of how a simple message brings out the best in a woman, especially while she’s working out.   Your life looks pretty perfect on Instagram. What’s something people would be surprised to hear about you? I have never been too scared to be vulnerable in the journey of fighting depression. I realize that I can’t always be that strong girl. I built this strong body, these strong shoulders, and legs, but I would still go home and cry myself to sleep. I learned it’s OK not to be strong. I realized that by sharing my vulnerability that I was strong. It takes courage to do that, and I think what people will find about

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24 Inspiring Quotes for Daily Motivation

Blog, Fitness Motivation, Wellness /

24 Inspiring Quotes for Daily Motivation Here’s the thing about motivation: It requires constant renewal to be effective. It’s not enough to just get motivated for one workout, one well-balanced meal, or one meditation session. Pushing past plateaus and accomplishing goals require that we get motivated every single day — to lace up those shoes again, to grab an apple instead of chips again, to refill your water bottle again. Finding that day-to-day motivation isn’t always easy. Maybe you recently started a new workout but you’re having difficulty sticking with it. Maybe the winter weather is zapping your mojo. Maybe you just don’t feel like working out. Whenever you feel like your daily motivation is waning, these wise words and helpful mantras can give you an extra boost. 1. “The pain you feel today will be the strength you feel tomorrow.” —Unknown MTVT U via Pinterest 2. “Don’t let yesterday take up too much of today.” —Will Rogers Arya Rose via Pinterest 3. “We are what we repeatedly do. Excellence then is not an act but a habit.” —Will Durant 4. “Every day may not be good, but there is something good in every day.” —Alice Morse Earle Woman’s Day via Pinterest 5. “The only limit to our realization of tomorrow will be our doubts of today.” —Franklin D. Roosevelt 6. “People often say that motivation doesn’t last. Well, neither does bathing — that’s why we recommend it daily.” —Zig Ziglar 7. “A year from now you will wish you had started today.” —Karen Lamb 8. “What you do today can improve all your tomorrows.” —Ralph Marston 9. “If you fell down yesterday, stand up today.” —H.G. Wells 10. “The best preparation for tomorrow is doing your best today.” —H. Jackson Brown, Jr. 11. “You’re only one workout away from a good mood.” —Unknown 12. “Either you run the day, or the day runs you.” —Jim Rohn 13. “Do something uncomfortable today. By stepping out of your box, you don’t have to settle for what you are — you get to create who you want to become.” —Howard Walstein 14. “Live today. Not yesterday. Not tomorrow. Just today. Inhabit your moments. Don’t rent them out to tomorrow.” —Jerry Spinelli The Boiler Installation Specialists Ltd via Pinterest 15. “This is a wonderful day. I have never seen this one before.” —Maya Angelou 16. “Always ask yourself if what you are doing today is getting you closer to where you want to be tomorrow.” —Paulo Coelho 17. “The struggle you’re in today is developing the strength you need for tomorrow. Don’t give up.” —Robert Tew 18. “Today you are you, that is truer than true. There is no one alive who is youer than you!” —Dr. Seuss Skip to my Lou via Pinterest 19. “Today I will do what others won’t, so tomorrow I can accomplish what others can’t.” —Jerry Rice 20. “Never do tomorrow what you can do today. Procrastination is the thief of time.” —Charles Dickens 21. “Today is another chance to get better.” —Unknown 22. “Don’t count the days. Make the days count.” —Muhammad Ali 23. “Do something today that your future self will thank you for.” —Unknown 24. “Light tomorrow with today.” —Elizabeth Barrett Browning The post 24 Inspiring Quotes for Daily Motivation appeared first on BODi. Here’s the thing about motivation: It requires constant renewal to be effective. It’s not enough to just get motivated for one workout, one well-balanced meal, or one meditation session. Pushing past plateaus and accomplishing goals require that we get motivated every single day — to lace up those shoes again, to grab an apple instead of […] The post 24 Inspiring Quotes for Daily Motivation appeared first on BODi. Kayne Toyosato{authorlink}https://www.beachbodyondemand.com/blog/daily-motivation-quotesBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://www.beachbodyondemand.com/blog/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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22 Pilates Quotes to Inspire Your Next Workout

Blog, Fitness Motivation, Wellness /

22 Pilates Quotes to Inspire Your Next Workout If you’ve been slacking on your Pilates game lately, finding the right motivational or positive Pilates quotes might be just the ticket to shaking off the funk that’s keeping you from unrolling your mat. (Even Joseph Pilates himself likely had the occasional “off” day.) Pilates is good for the body and soul. As far as benefits go, it can help you achieve a stronger core, increase flexibility, and build endurance. The best part? It’s actually fun! Here are 22 Pilates quotes to help inspire your practice and get you excited to work out again! 7 Wise Quotes from Founder Joseph Pilates 1. “Every moment of our life can be the beginning of great things.”   2. “Pilates is complete coordination of body, mind, and spirit.”   3. “Through the Pilates method of body conditioning, this unique trinity of a balanced body, mind, and spirit can ever be attained. Self-confidence follows.”   4. “Not only is health a normal condition, but it is our duty not only to attain it but to maintain it.”   5. “Physical fitness is the first requisite of happiness.”   6. “Everyone is the architect of their own happiness.”   7. ” Change happens through movement and movement heals.” 5 Motivational Quotes from XB Pilates Creator Andrea Rogers 1. “I believe enjoyment of life begins with your mindset.”   2. “There are so many stresses in life that it’s easy to lose focus on all of the little wins that create the path to your dreams.”   3. “You have to find those little things that make you want to move — for me that’s always been music.”   4. “Just as food is a powerful tool for nutrition, mental exercise is a powerful tool for well-being.”   5. “Life is filled with moments of success and failure, but I never let any failure overtake my determination.” 10 Quotes for Days You Don’t Want to Work Out 1. “Take care of your body. It’s the only place you have to live in.” —Jim Rohn   2. “The only workout you’ll regret is the one you didn’t do.” —Unknown   3. “You can have results or excuses, but not both.” —Arnold Schwarzenegger   4. “If you ever lack the motivation to train, then think what happens to your mind and body when you don’t.” —Shifu Yan Lei   5. “I hate every minute of training. But I said, don’t quit. Suffer now and live the rest of your life as a champion.” —Muhammad Ali   6. “I already know what giving up feels like. I want to see what happens if I don’t.” —Neila Rey   7. “Whether you think you can, or you think you can’t, you’re right.”—Henry Ford   8. “A champion is someone who gets up when they can’t.” —Jack Dempsey   9. “The successful warrior is the average man, with laser-like focus.” —Bruce Lee   10. “Do today what others won’t so tomorrow you can do what others can’t.” —Jerry Rice The post 22 Pilates Quotes to Inspire Your Next Workout appeared first on BODi. If you’ve been slacking on your Pilates game lately, finding the right motivational or positive Pilates quotes might be just the ticket to shaking off the funk that’s keeping you from unrolling your mat. (Even Joseph Pilates himself likely had the occasional “off” day.) Pilates is good for the body and soul. As far as benefits go, […] The post 22 Pilates Quotes to Inspire Your Next Workout appeared first on BODi. Chelsea Frank{authorlink}https://www.beachbodyondemand.com/blog/pilates-quotesBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://www.beachbodyondemand.com/blog/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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16 Motivational Books to Get You Moving

Blog, Fitness Motivation, Mind + Body, Wellness /

16 Motivational Books to Get You Moving Between work stress, family obligations, and trying to maintain some sort of social life, we need all the motivational help we can get to stay fit and healthy. If you’ve exhausted all your favorite podcasts, it might be time to get back to good old-fashioned motivational books. Self-motivation books are a great resource to help you on your journey to health and well-being. Read them before bed, while riding the subway, or in the waiting room. Here are some of the best motivational books on health, good habits, and positive thinking to keep you on-track! 1. High Performance Habits, by Brendon Burchard As one of the world’s top performance coaches and founder of his own personal development app, Brendon Burchard went on a mission to discover which habits can help people achieve long-term, meaningful success. In this book, he reveals the six habits that can help you improve your quality of life, no matter your age, career, strengths, or personality. Buy it on Amazon. 2. The Subtle Art of Not Giving a F*ck, by Mark Manson Funny, fierce, and no BS, Manson is less about forcing you to “stay positive” and more focused on teaching to better cope with the tough stuff. Using academic research and an excellent poop joke here and there, Manson shows you what you’re really supposed to give a f*ck about so you can make room for the important things. If you need to break away from the mold of standard motivational books, give this one a try. Buy it on Amazon. 3. You Are A Badass, by Jen Sincero One of the best motivational books for women, You Are A Badass offers a humorous and witty take on identifying and rehabilitating self-sabotaging thoughts and behaviors. By eliminating these obstacles, you can focus on reaching your goals. Buy it on Amazon. 4. The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change, by Stephen R. Covey This revolutionary book became an instant classic for a reason: It looks to the best of the best to become… the best! Covey reveals a step-by-step guide for living with crucial personal attributes to manifest our greatest desires. Buy it on Amazon. 5. Switch: How to Change Things When Change Is Hard, by Chip Heath and Dan Heath Change is hard. From making better eating choices to getting off the couch and into the gym, changing your habits and decisions is no easy feat. This motivational book offers insights into what psychologists have discovered about our minds in order to stop the inner war and get to work. Buy it on Amazon. 6. Relentless: From Good to Great to Unstoppable, by Tim S. Grover Legendary trainer Tim Grover has worked with all the GOATs: Michael Jordan, Kobe Bryant, Dwyane Wade, and more to take them from great to even greater. In this book, he reveals what it takes to achieve total mental and physical toughness — be unstoppable, be relentless, be great! Buy it on Amazon. 7. The Energy Bus: 10 Rules to Fuel Your Life, Work, and Team with Positive Energy, by Jon Gordon This motivational book reveals 10 secrets for approaching life and work with the kind of positive, forward-thinking it takes to succeed. No matter if you’re at work or at the gym, you can employ these tips to get where you wanna be. So get on the bus! Buy it on Amazon. 8. The 5 Second Rule: Transform Your Life, Work, and Confidence with Everyday Courage, by Mel Robbins The 5 Second Rule is a simple, everyday solution for building confidence, breaking bad habits, beating fear, getting stronger, and overcoming procrastination. And it only takes 5 seconds! So make time for this motivational book. Buy it on Amazon. 9. Strong: A Runner’s Guide to Boosting Confidence and Becoming the Best Version of You, by Kara Goucher Any runners out there looking to up their game? Using proven tools in the field of sport psychology, two-time Olympian Kara Goucher offers tips, insights, and her secrets to conquering doubt and improving overall performance. Buy it on Amazon. 10. Grit: The Power of Passion and Perseverance, by Angela Duckworth Duckworth offers excellent insight into the power of “grit,” an important blend of passion and persistence that is crucial if you want to achieve your goals! It’s not enough to just love what you do — you’ve got to have the grit to work through any challenge you face. Buy it on Amazon. 11. Choose Yourself, by James Altucher Choose Yourself uses case studies, interviews, and the author’s own life examples to show just how important it is to, well, choose yourself. Instead of relying on everyone else, it’s on you to make your dreams happen. Buy it on Amazon. 12. Extreme Ownership: How U.S. Navy SEALs Lead and Win, by Jocko Willink and Leif Babin If anyone can achieve physical, mental, and fitness goals, it’s definitely a U.S. Navy SEAL. This book details the mindset that powers SEAL units to accomplish the toughest missions in combat, so you can overcome your own personal life missions, too. Buy it on Amazon. 13. Awaken the Giant Within, by Tony Robbins Take some cues from one of the most revered motivational authors out there. International self-help guru Tony Robbins will inspire you to wake up from your slumber and get control of your life, your emotions, your habits, and your destiny! Buy it on Amazon. 14. Can’t Hurt Me: Master Your Mind and Defy the Odds, by David Goggins Author David Goggins transformed himself from a depressed, overweight, impoverished child into the only man in history to complete training as a Navy SEAL, Army Ranger, and Air Force Tactical Air Controller. Learn about his journey to mental toughness and resilience so you can be as badass as he is. Buy it on Amazon. 15. Unfu*k Yourself: Get Out of Your Head and Into Your Life, by Gary John Bishop Tired of feeling like a total f*ck-up? This refreshing,

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20 Monday Motivation Quotes to Start Your Week Right

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20 Monday Motivation Quotes to Start Your Week Right Mondays can be overwhelming. Those laid-back weekend vibes are behind you, and now you’re just trying to figure out how you’ll juggle everything on your to-do list. But a little bit of Monday motivation can help set the tone for your whole week — because every Monday is a chance to start fresh. So we’ve rounded up positive affirmations and quotes that’ll add a little pep to your Monday step. 1. “Even the best weeks start with Monday.” —Nice Peter 2. “The journey of a thousand miles begins with a single step.” —Lao Tzu 3. “When life gives you Monday, dip it in glitter and sparkle all day.” —Ella Woodward 4. “The sun himself is weak when he first rises; and gathers strength and courage as the day gets on.” —Charles Dickens 5. “I know it’s Monday, but it’s also a new day, a new week — and in that lies a new opportunity for something special to happen.” —Michael Ealy 6. “Don’t let what you cannot do interfere with what you can do.” —John R. Wooden 7. “The beginning is always today.” —Mary Shelley 8. “Amateurs sit and wait for inspiration. The rest of us just get up and go to work.” —Stephen King 9. “Failure will never overtake me if my determination to succeed is strong enough.” —Og Mandino 10. “Monday is for people with a mission.” —Cristina Imre 11. “Your Monday morning thoughts set the tone for your whole week. See yourself getting stronger and living a fulfilling, happier, and healthier life.” —Germany Kent 12. “I have just one day, today, and I’m going to be happy in it.” —Groucho Marx 13. “Action is the foundational key to all success.” —Pablo Picasso 14. “Do the hard jobs first. The easy jobs will take care of themselves.” —Dale Carnegie 15. “Start where you are. Use what you have. Do what you can.” —Arthur Ashe 16. “The secret of getting ahead is getting started.” —Unknown 17. “The most effective way to do it, is to do it.” —Amelia Earhart 18. “You really have to love yourself to get anything done in this world.” —Lucille Ball 19. “You may have a fresh start any moment you choose.” —Mary Pickford 20. “Monday is a state of mind.” —Unknown The post 20 Monday Motivation Quotes to Start Your Week Right appeared first on BODi. Mondays can be overwhelming. Those laid-back weekend vibes are behind you, and now you’re just trying to figure out how you’ll juggle everything on your to-do list. But a little bit of Monday motivation can help set the tone for your whole week — because every Monday is a chance to start fresh. So we’ve rounded […] The post 20 Monday Motivation Quotes to Start Your Week Right appeared first on BODi. Chelsea Frank{authorlink}https://www.beachbodyondemand.com/blog/monday-motivational-quotesBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://www.beachbodyondemand.com/blog/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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Is Intrinsic Motivation the Change You Need to Finally Reach Your Goals?

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Is Intrinsic Motivation the Change You Need to Finally Reach Your Goals? What brings you to your mat or inspires you to lace up your sneakers? Motivation can come from different places, especially in our social media-influenced lives. Sometimes we sabotage our fitness motivation without even realizing it or we need an extra push to work out. Understanding intrinsic motivation can help you reach your goals — fitness and otherwise. “Intrinsic motivation is the drive to do something because of how it makes you feel versus what you will get for doing it,” explains Gabrielle Bolin, an ACE-certified personal trainer and health coach. Here’s how intrinsic motivation helps for the long haul. What Is Intrinsic Motivation? “Intrinsic motivation is a type of motivation that exists in someone when there are not any rewards in play,” explains certified personal trainer Katie Webb. “Someone is intrinsically motivated when they do something for the joy, excitement, and overall inner accomplishment, and not for any sort of prize or profit.” Studies have linked intrinsic motivation to enhanced learning, performance, creativity, and psychological wellness. 3 Types of Intrinsic Motivation Whether it’s your job, your workout, or your chores at home, motivation is what moves you to get things done. When the drive is coming from within you versus an external source, these are the main reasons: Autonomy: the need to take charge of your own life. Mastery: the need to learn and improve. Purpose: the need to connect to what makes you happiest. Intrinsic vs. Extrinsic Motivation You may get out of bed because your alarm goes off and you need to get to work. Or, maybe it’s because the sunshine is streaming through your window and you can’t wait to get outside for a run. Neither reason is bad. After all, good vibes won’t pay your rent or fill your gas tank. However, when your alarm goes off on a cold, rainy morning and work is your only reason for waking up, you might hit the snooze button a couple of times. In contrast, if you’re training for your first marathon because it’s a dream to finish one, you’re likely to feel exhilarated by the thought of sloshing through puddles. “While both intrinsic and extrinsic motivation are powerful, extrinsic motivation is the drive to perform based on potential reward or validation, so it is easily lost or forgotten about,” says Balin. “Intrinsic motivation, however, is completely internal, so it’s often more meaningful. People who are intrinsically motivated act out of a desire to honor the commitments they make to themselves.” When you have intrinsic motivation, a little rain and wet running shoes aren’t likely to stop you. Examples of Intrinsic Motivation Training for a 5K or marathon to prove to yourself (and only yourself) that you can do it, not for a medal. Working out because it makes you feel happier and less stressed rather than for a gym selfie. Getting certified in a skill because you want to learn it versus doing it to get a raise. Launching a start-up and becoming your own boss. Reading a book on a subject that interests you in your downtime. Experimenting with seasonal fruits and veggies because you enjoy cooking, not because you’re counting calories. Painting because you enjoy the creative process, without worrying about being judged. How to Use Intrinsic Motivation During Workouts Focus on your “why” to keep yourself coming back to your workouts. This is something you hear Andrea Rogers, creator of Xtend Barre and XB Pilates, talk about often. It’s how she refills her cup first and one of her self-care rituals. “When it comes to fitness, intrinsic motivation can go a long way in helping to stick to our goals,” says Balin. “Try working out in order to feel good, improve your mood, get stronger, improve your health and increase your confidence, instead of focusing on your weight, size, rep count, or calories burned.” Both types of motivation are fine — and you might find even your strongest intrinsic motivation wanes at times. That’s normal. But having that inner fire to draw from can help you get back at it after a tough week. The post Is Intrinsic Motivation the Change You Need to Finally Reach Your Goals? appeared first on BODi. What brings you to your mat or inspires you to lace up your sneakers? Motivation can come from different places, especially in our social media-influenced lives. Sometimes we sabotage our fitness motivation without even realizing it or we need an extra push to work out. Understanding intrinsic motivation can help you reach your goals — fitness and otherwise. […] The post Is Intrinsic Motivation the Change You Need to Finally Reach Your Goals? appeared first on BODi. Cemile Kavountzis{authorlink}https://www.beachbodyondemand.com/blog/intrinsic-motivationBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://www.beachbodyondemand.com/blog/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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