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Three factors to increase your motivation to train

March 1, 2021 - By Karine Larose, M.Sc.

Temps de lecture 5 minutes

Do you feel a drop in your physical energy? Your mental well-being? Do you feel that your motivation to train has decreased over the past few weeks or even months? Although it is normal to occasionally experience a drop in motivation, it is important to identify the underlying factors,  so that solutions are found that will quickly help you get back on your feet!

What influences motivation?

The environment we find ourselves in, the level of stress we experience and the normal routine that is disrupted by change are some of the many factors that influence our motivation to adopt a new habit. In this article, I will explain three key elements concerning motivation: the importance of clarity, the power of small steps, and the community effect. I will also recommend a tangible tool that will help you increase your level of motivation and thus allow you to re-establish your healthy lifestyle habits!

1- Have a Clear Plan

According to James Clear, author of the New York Best Seller “Atomic Habits,” people who have a specific plan, who know what to do, when and where to do it, are more likely to implement and maintain their new habits. People believe they need motivation, when in fact, what they really need is more clarity!

In the case of exercising, it is important to clearly determine the nature of the activity, as well as the time, the exact duration and the place where the session will be taking place. The goal is to limit as much as possible the number of decisions that must be made before acting. Do you have a clear plan for your current workout plan?

2 – The Power of Small Steps

We tend to underestimate the impact of small everyday actions because they seem so futile. Yet, they are capable to have an enormous impact if sustained long term. It is rather the repetition and frequency of the actions taken that have a greater impact, and not necessarily their magnitude.

Simon Sinek, author of the book “Start with Why”, introduces the notion of frequency and consistency in achieving results, irrespective of the type of goals being pursued. Among other goals, he also applies this notion to physical exercise.

“If you go to the gym and you work out and you come back and you look in the mirror, you will see, nothing. And if you go to the gym the next day and you come back, and you look in the mirror, you will see, nothing. So clearly there’s no results, can’t be measured, it must not be effective. So we quit. Or, if you fundamentally believe that this is the right course of action, and you stick with it, (…), If you stick with it consistently, I’m not exactly sure what day, but I know you’ll start getting into shape. (…) Going to the gym for 9 hours doest not get you into shape. Working out every day for 20 minutes, gets you into shape.”

Focusing on frequency is much more beneficial than time or sporadic effort. If you can’t fit in a 45 or a 60-minute workout session in your day, then opt for 20 minutes instead. Do you normally run 5 km but are lacking energy today? No problem! Take a 3 km walk/run instead or replace your run altogether with a yoga session. Aim to be active daily!

3 – The Power of the Community

Another important aspect to consider is social support. Although we cannot be in each other’s presence as often as we would like due to the pandemic, being part of a community, albeit online, is a tool of indisputable motivation. The support of like-minded people who are also committed to taking charge of their health, influences our attitude and, consequently, our motivation to persevere even when it seems hard to do so. Words of encouragement and tips from others can also make a difference. Connecting with others and joining one of the many groups on Facebook like the Ultime Fit Community, for example, is a great place to start.

A tangible tool that will increase your level of motivation

I invite you to take part in DÉFI x3, a challenge which combines the three key elements described above when integrating exercise and other healthy habits in your life. This challenge offers you a clear 3-week plan (factor #1: checked), with small daily challenges (factor #2: checked) that will help improve your physical condition, better manage your stress and make cooking healthy meals easier. Simply sign up, follow the schedule on the Ultime Fit online training and nutrition platform and you’re good to go.

Plus, you will enjoy the support of the “Communauté ULTIMEFIT” Facebook community (factor #3: checked). The various DÉFI x3 challenges will be posted there daily. You will also have the opportunity to engage with others and read inspiring stories that will truly motivate you to act!

The DÉFI x3 Challenge starts on March 8, on the Ultime Fit platform. Click here for details.

Join the Facebook event for updates and more information.


References :

James Clear, 2018. “Atomics Habits:Tiny changes, remarkable results”, Avery, New Yok, 306 pages.  

Simon Sinek, 2009, “Start with why”, Portfolio, 256 pages.

“Leadership explained in 5 minutes by Simon Sinek” https://www.youtube.com/watch?v=UZTyvbmW92M

Three factors to increase your motivation to train is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
Copyright © Nautilus Plus 2021

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