Tuesday 150106

Shoulder press
5-3-2-1-1-1
Then, every minute on the minute for 7 minutes:
5 Strict ring dips
5 Toes to bar

Post weights to BTWB

That right there is a PR look!!

That right there is a PR look!!

We are just about ready to start our Change Your Habits, Change Your Lift Challenge.  We all have partners that are relying on us to keep on track and for us to keep them on track.  Let’s talk about motivation for a second.  What motivates us to want to do better?  Is it external rewards or intrinsic motivation, meaning that inside us is a drive to want to be better?  We all have long term goals but sometimes thinking more present tense allows us to stay on track better.  After a workout we have that satisfactory feeling of, we just kicked ass or got our ass kicked and I can’t wait to do it again.  

So how do we stay in the moment and make sure that we are following through on changing our habits for the better?  Here’s a great article that lays out ways to help us stay motivated.  The full article, Why the Answer to Motivation is You, by Michael Mantell, is HERE, and below are the highlights, but I recommend click through and ready the entire article.

Strategies to create sustainable motivation.

Self-Efficacy:  Believing that you can do something makes all the difference.  If we have such lofty goals and expectations that we think they are out of reach, how likely are we to really make an effort to achieve them?  You have to believe you can pick up that weight or are able to perform a workout the way you would like to.  If we have doubt before we even start, we are setting ourselves us for failure.

Fundamentally Independent Thinking (FIT)/Rational Thinking: Along the same line as the above ,what we think is typically a step in that direction.  Henry Ford said it best, “Whether you think you can or you think you can’t, you’re right.”

S.M.A.R.T.E.R Goal setting: Specific, Measurable, Attainable, Realistic, Timely, developed Enthusiastically, and attached to Rewards.  Instead of a goal being, i’m going to work out today, make it more specific.  I’m going to go to the 7:30 am class and when it’s done I’m going to do 50 ab mat sit ups and spend 5 minutes with a foam roller.  Now you have a plan or what you’re going to do and the satisfaction of completing it is the reward. 

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