Health & Fitness Club Biography
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Your Mind on Motivational Quotes
Whether you are a superstar athlete, one of the 70 percent of Americans who are seemingly constant weight-loss strugglers, working in a job for a boss who is de-motivating, or someone who finds it easier to avoid the gym than get a healthy amount of exercise, we all need motivation.
While we can find music motivating, loved ones and friends inspiring, fitness trainers and health coaches encouraging, it’s hard these days not to see a motivational quote or two hanging on the walls of offices, schools, gyms, even on refrigerators…just about everywhere. Why? Because they work!
How? These words of wisdom, some ancient and some contemporary, serve as personal prompts of pure aspiration, targets of timeless desire and powerful enthusiastic provocation. They empty our minds of negative, irrational and illogical thinking, connect us to purity and return us to who we really are. Here are a few of my favorite quotes that I bring up with clients—and myself—on a nearly daily basis:
Doesn’t that just put it all in perspective for you? Can you feel the energy to begin thinking from the inside out and take responsibility for how you think about an event rather than blame the event for your demise?
This reminds me that what I’m thinking about a situation—not the situation itself—is the critical issue to my success.
If that’s not a kick in the rear to take action, I don’t know what is.
Motivation and inspiration are not necessarily the same things. They both rely on personal discipline to execute a plan. Motivation is something that generally comes from the outside—a motivational quote or picture on Pinterest, for example, that pushes you to do something you think you should do. But inspiration is more internal—it’s “in spirit” and thus from within, leading to action that’s more self-determined and deeply grounded within your essence. It still takes discipline to act consistently.
Motivational quotes can push you externally or brush up against or spark a more self-aligned calling or personal passion. Internal inspiration doesn’t require the same level of discipline that external motivation does, though both require your action.
I find this quote so helpful when it comes to initiating, guiding and maintaining successful goal-oriented behaviors for my clients and myself.
These words activate us, propel us to persist in the face of obstacles, and help us find the concentration and vigor needed to reach our true potential.
Want to try a fun experiment? Type the word “habit” into your search engine. I did and came up with–honestly–98,700,000 hits. No, I didn’t waste a lot of time going through them all. After all, I have this column to write and my habit is to always get it DBD (done before deadline).
So why are there 98,700,000 hits on this topic? Sean Covey, author of The 7 Habits of Highly Effective Teens, put it so simply, “We become what we repeatedly do.” He must have read Aristotle, who said, “We are what we repeatedly do. Excellence then is not an act, but a habit.” Worthwhile advice, no matter how—or who—says it.
The 3 Simple Steps
When it comes to creating and maintaining a habit, I find the power and simplicity of Charles Duhigg’s, 2012 book, The Power of Habit, a great source of inspiration. Whether it’s an issue of too much (eating, sugar, caffeine, alcohol, sleeping,) or not enough (exercise, relaxation, relationships, positivity, hobbies), Duhigg believes creating a new habit is all about three things:
Cue
Routine
Reward
If it were only so simple, right? There were, after all, those 98,700,000 hits on habits, but these steps do offer a great launching point.
Here’s How to Create a Morning Exercise
Let’s say you want to create a new routine of 45 minutes of moderate morning exercise, four times per week. The cue—the trigger to remind you to do it—may be setting your gym clothes right next to your bed.
The cue has to get you craving a reward. So the reward that you also prepare the night before might be a super-healthy, delicious-tasting protein shake and breakfast. When coupled with that endorphin high and high five you give yourself for your accomplishment, along with the metabolic boost you get for most of the rest of your day, you’ll likely feel highly motivated to get moving. This becomes a keystone habit, one that has a massive impact on your life and ultimately matters most—the habit that dislodges many others.
List your old cue, routine and reward and compare it to your new cue, routine and reward. Remember when the old cue was sleeping until the alarm goes off and the routine was picking up your iPad and rambling through Facebook? Compare that to the reward of enjoying a good breakfast and feeling good that you got more rest.
See the difference? Your cue is still sleeping until the alarm goes off and then seeing your gym clothes right next to your bed. And your new alternative routine is actually exercising, followed by your reward of feeling good, enjoying that good breakfast and enjoying yourself…with newly defined willpower.
The cue-and-reward process may be very similar to what you were doing, but the routine—the habit—is different. The one big difference here is your firmly held belief that you have the grit and the willpower to rebuild any habit you want.
Want to Give Yourself a Summer Health Promotion?
If you haven’t logged on to 28 Days to a Healthier You yet, this free daily program is a turbo-charged keystone habit. The life-altering, habit-changing routines will empower you to live your most fit life ever—or return to the one you had. This program is packed with cues, routines and rewards delivered via daily emails, nutrition blogs, physical activity videos, text messages and food/activity journals, as well as interactive opportunities to share your new habits with others. It’s a solid opportunity to apply new cues-routines-rewards and transform your life with health, fitness, happiness in exceptional ways.
It Takes Longer Than You Think
That’s actually the good news. By taking it slow, one change at a time, you give yourself a chance to continue repeating the habit, which helps your brain transform it into a new routine that requires little or no thinking. This approach is ultimately faster, because it helps to avoid the on-again, off-again routine that rarely works in the long run.
Many think a habit will take about 21 days or so to create. Actually, it will take about 60 days for a habit to become an automatized brain routine. Stick with it. Remember, belief is critical.
Sometimes, just the right words offer us the perfect reminder that we do, indeed, have those guts.
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