Exercise Motivation Week 9 – mo·ti·va·tion – noun

 November 20, 2014


 How can your environment better reflect your expectation for success????


As much as we could go on and on about exercise motivation – we will wrap up this series in the 10th week. We have been focusing on mostly internal motivation – which research tells us is most powerful for long-term exercise success. However, our environment is very influential in our level of motivation and commitment.

Take a look around you right now. How many things in your environment encourage you to move?   How many encourage you not to move? Our task this week, in building lasting motivation, is to leverage the environment as much as possible to reflect “your expectation for success.”  

That nagging fear of failure does not have to take over. Expect Success! Taking charge of your environment can be very powerful in keeping you from falling into old habits.

mo·ti·va·tion – noun

  • the act or process of giving someone a reason for doing something
  • the condition of being eager to act or work : the condition of being motivated
  • a force or influence that causes someone to do something

(Source; http://www.merriam-webster.com/dictionary/motivation)

Think of the nouns – people, places, and things – that can boost motivation to move. Brainstorm to get those creative juices flowing. You may surprise yourself with some new and exciting ideas.


  • Exercise equipment, clothing, shoes that is easily accessible
  • Choose a gym you enjoy being at
  • Set up a nice and inviting place in your home to exercise
  • List as many different walking routes as you can think of
  • Listing all the places you could walk indoors this winterno sitting
  • Placing sign on the place you usually “veg out” – reminding you to move before you sit and to get up at least every hour and move


  • Keep images of activities you want to enjoy visible to remind you of your true goal
  • Get the right equipment for you – DVD’s, exercise equipment, footwear (great holiday wish list items)
  • Use a pedometer, or activity monitor
  • Keep your eyes open in yard sales, second-hand stores for weights and exercise videos for variety
  • Have an extra pair of sneakers in the car/ at work to allow for “spontaneous” bouts of activity
  • Use alarms – on your phone, computer, etc – to remind to take an active break at times you tend to sit
  • Place a sign on the computer, TV, anywhere you tend to sit for long periods – to remind you to get up and move
  • Plan exercise time in your calendar when you keep other important appointments
  • Exercise recording sheets – for keeping you aware of your success


  • List all the people in your life who support you, near or far
  • List what they can do to support you best – a weekly text? A nudge to get out of bed to exercise in the morning? Exercise with you?
  • Actually ask for assistance – this is NOT a sign of weakness – rather a sign of strength and focus.
  • Who can you inspire? – offer to help them with their exercise goals
  • Social media – what sites are most helpful for you? The catch here is if you are sitting too much to stay connected to these groups. Find the ones that can motivate on the go – quickly and effectively
  • Get your kids, grandkids involved in cheering you on
  • Get the dog on a walking routine to keep you accountable
  • Have a team of professionals who you call upon for questions, support, motivation

This can be powerful stuff if you use it!

Make your environment a reminder that you that you plan to be successful.

Please share your ideas in the comments section.

Keep Moving, Be Well


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by | November 20, 2014 · 8:45 pm

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