Make a Goal and Reach It

"How soon not now becomes never"

-Martin Luther

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I used to hate going to the gym in January. The parking lot was crazy, the machines were full and the classes were packed. The worst part was knowing the majority of these people will drop off by February.

This 'New Year's Resolution' type working out is extremely common, you make the goal with the best intentions of keeping it, but somewhere along the way you lose the motivation. So what is the solution? Stop making goals? Make bigger goals? Make smaller goals? Experts have targeted a few simple tweaks to your workouts that can reduce the risk of skipping your exercise plans.

THE PROBLEM: Research has shown 50% of people who start a new workout program will drop off within 6 months. It is not because these people had unattainable goals, but rather what their motivation was to begin with. Edward Deci, PhD, claims that many people workout for other people, rather than themselves. "My boyfriend said I need to lose 5 pounds" "I have a big reunion coming up and I need to impress the old friends". Making others happy is the least successful way to get your butt to the gym. A study done on exercise classes found that people who go to FEEL better stick to the workout longer than those that want to LOOK better.

Deci created the SELF DETERMINATION THEORY-the more you like to do and less you feel you have to do, the more likely you are to keep doing it. It's all about finding intrinsic motivation to keep you going.

Take charge of your workout. Make decisions for yourself, "people are more likely to stick to a plan when they feel they are making their own choices" (Phillip Wilson, PhD). Ask yourself why you want to exercise? Make sure it is so YOU feel stronger and healthier so the end result means something to you.

Find investment in the form of exercise you engage in. If you enjoy what you do, your performance will improve and you will find yourself wanting to go back for more. If I went out to the tennis courts for my physical activity, I would find myself frustrated that I can't hit the ball and thinking I never want to embarrass myself like that again. There is no doubt I would give up very quickly!

Get excited about small progress. If you aren't a runner, making a plan to run a marathon in 3 months will zap your motivation and feeling of success quick. Start with the goal of running a mile, and get excited for each minute longer you are able to run. Give yourself props for every step towards success, not just for reaching the final goal.

Change it up. Take away the novelty, and the motivation goes with it. Don't hop on the elliptical every time you go to the gym, there is no doubt you'll get bored with it quick. Try new forms of exercise, new types of intensity, different intervals, new running routes, and mixing strength and cardio.

Keep your exercise social. I already talked about the benefits of finding a workout buddy and how this is more fun than working out alone. Also, get to know the girl next to you every week in cycling class or the guy working the weight room. Having someone to smile at when your body starts feeling worked can be a huge motivator to keep going.

You already have the resources you need to reach the goals you want, you just need a little tweak to your perspective :)

Megan