People say, “I don’t know how you do it!” and “I wish I had just a quarter of the motivation you have.” I could tell you what motivates me, but what motivates me won’t necessarily motivate you. A key to motivation is having and setting your own goals.

Wilson and Brookfield (2009) researched the use of goal setting as a means to increase intrinsic motivation and adherence in a six-week exercise program. Study participants were randomly assigned to one of three groups: process goal, outcome goal, or control (no goal).

Note: Think of process goals as short-term goals and outcome goals as long-term goals.

All participants met with an exercise leader at the beginning of the program and process and outcome goal group participants developed goals at that time. Participants in the process goal group also met with an exercise leader every week to discuss and change goals.

After six weeks, participants in the process goal group reported higher interest/enjoyment and willingness to participate than did participants in the other groups. The process goal group also reported less pressure and tension. Further, at three- and six-month post-intervention checks, participants from the process goal group demonstrated more adherence to their exercise programs than participants in the other groups did.

What are your goals?

This and other research supports what we really already know: You need to set goals. More specifically, you need to set short-term, realistic goals. What are your goals and what are you doing to reach them?

We are more motivated to do things that we enjoy. I think that very few people enjoy getting on the elliptical for an hour a pop, 3+ times a week. Participants who met with the exercise leader enjoyed workouts more and wanted to participate. At Underground, you meet with your coach at least twice a week and we track your progress towards your goals. For example, marking weight increases (the dumbbells and plates kind of weight!) and taking body composition measurements. As you reach goals, you set new ones, and before you know it your workout has become a part of your life that you couldn’t live without! (Don’t hesitate to agree here!!)

Is your long-term goal to fit into your high school pant size? Setting some milestone, short-term goals will get you there: I will do 10 full pushups by July 1. I will jog 20 minutes without walking. If you aren’t sure what will get you to your goal. ASK! Your success is our success. The Underground coaches are here to help.

Not sure what your goals are or what’s realistic? Work with your coach to develop and track your goals. And together, we will reach them.

Don’t forget to celebrate

We sometimes get so caught up in that big goal that we forget to stop and celebrate the milestones we reach along the way. And we too often downplay our achievements as subpar or common. Want to reward yourself for all your hard work? Do it! Just remember not to sabotage yourself. Skip the ice cream treat and go for a flavored coffee. Or, better yet, buy a new pair of shoes!

Coach Becca

References

Wilson, K., & Brookfield, D. (2009). Effect of goal setting on motivation and adherence in a six-week exercise program. International Journal of Sport and Exercise Psychology, 7, 89-100.

This entry was posted on Sunday, June 13th, 2010 at 6:59 pm and is filed under Motivation. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.