One of the main reasons people turn to my services as a personal trainer and kinesiologist is the M factor… for MOTIVATION! At the start (or even sometimes after a few years), it is very often to encourage commitment and consistency in training. In reality, my clients make sure to miss their "health appointments" less often than if they were doing it alone or going to the gym with a workout partner.

I often say: you don't need a kinesiologist to get motivated, but yes, it helps! There are plenty of tricks to make it happen on your own, but some basics remain. In the following lines, I will share with you these key rules of self-motivation, hoping that they can guide you and, above all, help you get motivated.

Step #1: Know yourself well!

The first mistake people make is going all out! They switch from a sedentary or barely active lifestyle to 3-4 sessions or more per week. Often, I have to remind the people who consult me that even top runners gradually resume training, alternating walking and running after a break of a few weeks.

Additionally, it is sad to note, but many do not take into account:

• of their long-term schedule;
• travel time;
• preparation time;
• or the impact on the people around them (family, spouse, work colleagues).

Worse, they do not consider their needs (solitude, rejuvenation, socialization, etc.), their sports background, their tastes, or even their deep motivations. You need to know yourself well to choose activities that truly suit you.

I suggest you ask yourself the following questions:

1) What is easy to add to the schedule and that I would like to do about 3 times a week?

2) What physical activity has brought me pleasure in the past? Am I still able to practice it safely? If not, what other similar activity would be better?

3) What activity can be supported by my family, my friends, or a group I know?

There are plenty of others (normally I spend about 30-40 minutes asking this type of questions), but these can serve as a starting point for you.

Motivate or demotivate, that is the question!

(-) What demotivates

• Do not allow enough transition time (for example: between leaving work and picking up the children from daycare).
• Do not plan time to eat without a screen (for example: taking every lunch break to train and having to eat in front of your computer or during meetings).
• Favor almost exclusively training in the schedule and forget the rest (e.g., cutting quality family time, replacing the only joint outing, etc.)
• Always say no to unplanned activities, without leaving room for flexibility. This could lead to social isolation or self-neglect, which could be harmful in the long term.
• Wanting to make up for lost time. For example, if it has been 3 years, 3 months, or 3 weeks since you last did any physical activity, don’t try to do everything in one week! The benefits won’t be there, and you are more likely to stop again for such a long period if you cause an unpleasant experience (e.g., too much soreness, a feeling of failure or inadequacy).
• Relying on body weight to measure our progress. Instead, rely on training loads, your running speed, your technique, your measurements, etc. In short, anything that motivates you, except weight!

(+) What motivates

• The 150-200% rule: if the workout takes 45 minutes, plan between one hour and 90 minutes as the time slot for training, including transition/preparation times.
• Eat in front of your screen as little as possible. This means: taking more time to have dinner to both train AND eat (e.g., 1h30) OR training during lunch hour only 1 to 2 times per week.
• Expect the unexpected (or almost!) Try to keep a few backup plans in case your workout doesn't go as planned (e.g., do a shorter workout, change the type of workout, schedule a "backup" time slot.)
• Have fun with the chosen activity! If it's enjoyable, it makes you want to do it again.
• Cultivate introspection, learn to know yourself and try new things while staying attuned to yourself.
• Surround yourself with people who have the healthy habits you aim for. As humans, we are very impressionable, so it's important to surround yourself well to persevere.

Loss of motivation... silence is part of the music

At the beginning of a fitness routine, motivation is at its peak; over time, it fades. It's usually at this point that people panic and give up entirely (you know that famous statistic that gym memberships only last 3 months). Today, I'm here to reassure you: this is normal! Being at the height of our motivation all the time would probably be very tiring and wouldn't allow us to have multiple interests, which is why we need to learn to pace ourselves and take it gradually.

It is therefore necessary to have multiple sources of motivation and to vary our physical activities a bit to stay motivated and balanced. For example, someone who LOVES long-distance running should take some time alone for certain outings and do it with partner(s) for others. The person should also invest time in other types of cardiovascular training (e.g., intervals, short runs) and muscle training (strengthening, stretching) to reduce the risk of injuries. They could also take up a similar sport (e.g., cross-country skiing) or a complementary one (e.g., tennis) during certain seasons. The possibilities are endless!

In conclusion, take the time to ask yourself the right questions, and make space in your life to gradually integrate your new interest. If you don't know where to start or need a little help along the way, ask a motivational interviewing professional (e.g., psychologist, certain psychotherapists, nurses, and kinesiologists) to assist you. This technique was initially used by health professionals in cases of addiction problems and is now used to establish healthy habits.

Good motivation and good training!

Article written by:

Claudia Labrosse
Certified kinesiologist by the Fédération des kinésiologues du Québec (FKQ)

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