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Posts Tagged ‘Motivation’

Spring Into Shape: 5 Ways to Motivate Yourself to Exercise

Health Fitting in Exercise QuoteSometimes exercising isn’t the hard part, it’s more about getting motivated! We’re all guilty of forming excuses to avoid the gym on a regular basis. To kick off this Spring, learn ways to get and stay motivated, making fitness part of your routine.

Research has shown that self-change is a staged process. We go through a process from not thinking about changing a behavior, to thinking about it, to planning to change and then testing out ways to do it, all before we actually start.

Cooper Fitness Center Director of Personal Training Education Carla Sottovia, PhD, shares five tips for fitness motivation.

  1. Make exercise a priority. Just like brushing your teeth or going to work, move exercise to the top of your “to-do” list. Once it becomes a habit, getting it to the top of the list will be a piece of cake.
  2. Set goals. Setting short- and long-term goals are extremely important when beginning or continuing an exercise regimen. Carla suggests staring with a weekly, short-term goal. Try goals like exercising 150 collective minutes a week, or three days a week. Make sure your goals are S.M.A.R.T. – they should be Specific, Measurable, Attainable, Realistic and consider Time. Also, have a reward in mind for meeting each goal. Tasks are almost always easier to accomplish when there is something to look forward to in the end.
  3. Make a specific plan. Get your calendar and start planning your exercise routine. Writing down certain days and times to work out helps you stay accountable and less forgettable. Follow this plan to reach your weekly, monthly or annual goals.
  4. Grab a friend. Two heads are almost always better than one. If you’re having trouble with motivation and accountability when it comes to exercise, working out with a friend can be a great solution. Whether it’s just carpooling to the gym or determining your plan and goals together, friends are great supports for exercise.
  5. Find a professional fitness trainer. These experts are there just for you. Just like your friends, they are your biggest motivators to get fit. Not only do they know what’s best for your body and routine, they can easily help you set goals and create plans.

Exercising usually isn’t the hard part. It’s finding the motivation to do it! With these motivation tips, you can take your fitness goals head on.

Motivation Monday: Carrying the Momentum

January 28, 2013 Leave a comment
Strive to be the best possible YOU every day – Eat healthy and exercise!

Strive to be the best possible YOU every day – Eat healthy and exercise!

Can you believe it’s already the last week of January? We hope you have felt inspired and uplifted by everything we’ve shared with you over the past month.

Don’t get too worried. Our motivational words and advice aren’t ending any time soon. Our commitment to helping you reach your health goals will continue each and every day.

Whether you are looking for inspiring words or practical advice on healthy living, we are committed to being your number one resource to help you carry the momentum to live a healthy lifestyle – all year long.

How can you hear more from us? From Pinterest to Facebook, we’ll be sharing the latest and greatest information when it comes to health and wellness! Be sure to:

Looking forward to a great, healthy, Cooperized year with you!

Motivation Monday: Stay Inspired

January 14, 2013 Leave a comment

Health Fitting in Exercise QuoteDid you know that approximately 88 to 95 percent of people do not fulfill their New Year’s resolutions? We want you to be successful and achieve your goals this year.

As we roll into the third week of the year, the excitement and novelty of your goals may start to dwindle. Once you are back in your daily groove,  some of your goals may seem like another thing that you need to check off your list every day.

Here are three simple ways to stay inspired and keep your resolutions:

  • Make a plan. Before you go to sleep each night, determine how you will be successful the next day. Decide things like when you will exercise and what you will eat for each meal. Whether you need to plug reminders into your phone or find an accountability partner, take those extra steps to set yourself up for success every day.
  • Believe in yourself. It’s easy to become disappointed when you aren’t seeing results as quickly as you’d like, or you slip up on your diet. We are all human, so we’re bound to stumble every now and then. Remember that change takes time and recognize your small successes along the way. You have what it takes to reach your goals!
  • Find sources of inspiration. Websites like Pinterest offer thousands of ways to stay motivated. Whether you need a new workout routine or healthy recipe ideas, there are endless options to help you find the motivation to stay on course throughout your health journey.

How do you stay motivated?

Maintaining Momentum

June 1, 2012 1 comment

I’m super excited to report today my first substantial progress. Drumroll please… I lost two pounds and one inch in my waist. What did I do? What I was told: keep to my calorie limit, eat lots of fruits and veggies and exercise. And it worked. I’m high-fiving myself as we speak!

My Cooper Clinic Registered Dietitian Meridan Zerner said it was her best progress report this week. After we danced in our chairs, Meridan asked me a very telling question: Am I a self-saboteur? Oh, you have no idea. And then I sheepishly admitted that when I weighed this week I wanted to celebrate my loss with pancakes and cookies. Um, not exactly what I should be thinking.

My distraction: a good (nonfat) latte and book!

In my health journey I tend to take two steps forward and one step back. To keep the momentum going forward, Meridan gave me a great tip: Distraction. Yep, distract myself at the time of day when I would normally want to face-plant in pile of doughnuts. My self-sabotage typically happens at night. So instead of being at home around food or going out to eat where temptation lurks, I should do something completely different. For example, Meridan suggested I go to a local bookstore, order a nonfat latte and read. Just do something to break the cycle.

Some other things we’re going to do to help me stay on track is she’s going to call me on Wednesday to check in rather than wait a full week. A mid-week chat will help keep me motivated. She’s also going to review my food log to see if any modifications need to take place.

Another huge and freeing reminder she shared: “be healthfully selfish.” Isn’t it amazing how you finally get some traction and make some progress and then all of these people come out of the woodwork offering you warm apple pies? She encouraged me that if family or friends who unintentionally may put delicious roadblocks in my path it’s OK to “be healthfully selfish.” I’m writing this twice to let it sink in.

And a note about exercise because that was an important addition this past week. I could only go about 25 minutes on the elliptical and took a few exercise classes. But as I’m starting to exercise I know my body will respond and I’ll be able to lift more, go longer and feel better overall.

Now I just need to keep it up. I hope you’re maintaining your postitive momentum, too!

This was written by Amy George former VP of Marketing and Communications at Cooper Aerobics. Amy is no longer with Cooper Aerobics and we wish her all the best with her future endeavors.