Struggling to stay motivated? Strengthen your internal locus of control
Reading Time: 6 minutes The events of this year are enough to crush anyoneâs drive. So how can you stay motivated this school year? Read this article to learn some tips.
Reading Time: 6 minutes The events of this year are enough to crush anyoneâs drive. So how can you stay motivated this school year? Read this article to learn some tips.
Reading Time: 8 minutes Finding the time and motivation to work out can be tricky. Learn six proven ways to motivate yourself to get moving, plus how to sneak exercise into your daily routine.
Reading Time: 2 minutes Here are four ways to change up your workouts and increase your gains.
Reading Time: 3 minutes Find out what works for actually achieving the goals you set for yourself.
Reading Time: 4 minutes Learn the best ways to break old habits and form new ones.
Behavioral research shows that when we make a plan, weâre more likely to meet our goals. What else helps? Doing what we enjoy. Involving friends or accountability partners. Anticipating obstacles and how weâll get around them. Setting realistic goals. Hereâs how to get into a summer fitness mindset that sticks:
Print the potent, powerful, practical plan for an actively awesome summer
My summer isâĶ
For example:
Meetup[/vc_column_text][/vc_tta_section][vc_tta_section i_icon_fontawesome=”fa fa-bullseye” title=”Got goals?” tab_id=”1492105715966-043df2dc-8f61″ add_icon=”true”][vc_column_text]What do you want to achieve this summer?
And what can you realistically achieve this summer?
Which moderate goals will help you get into a groove you can maintain in the fall?
For example:
Activity + % of students who expect to do this frequently or regularly in summer[/vc_column_text][vc_progress_bar values=”%5B%7B%22label%22%3A%22Hiking%20or%20walking%2070%25%22%2C%22value%22%3A%2270%22%2C%22color%22%3A%22custom%22%2C%22customcolor%22%3A%22%23fddaa6%22%2C%22customtxtcolor%22%3A%22%23000000%22%7D%2C%7B%22label%22%3A%22Bodyweight%20moves%20(e.g.%2C%20crunches%2C%20squats)%2064%25%22%2C%22value%22%3A%2264%22%2C%22color%22%3A%22custom%22%2C%22customcolor%22%3A%22%23ffc3bf%22%2C%22customtxtcolor%22%3A%22%23000000%22%7D%2C%7B%22label%22%3A%22Strength%20training%2056%25%22%2C%22value%22%3A%2256%22%2C%22color%22%3A%22custom%22%2C%22customcolor%22%3A%22%23fddaa6%22%2C%22customtxtcolor%22%3A%22%23000000%22%7D%2C%7B%22label%22%3A%22Cardio%20machines%C2%A0%2056%25%22%2C%22value%22%3A%2256%22%2C%22color%22%3A%22custom%22%2C%22customcolor%22%3A%22%23ffc3bf%22%2C%22customtxtcolor%22%3A%22%23000000%22%7D%2C%7B%22label%22%3A%22Running%2051%25%22%2C%22value%22%3A%2251%22%2C%22color%22%3A%22custom%22%2C%22customcolor%22%3A%22%23fddaa6%22%2C%22customtxtcolor%22%3A%22%23000000%22%7D%2C%7B%22label%22%3A%22Swimming%2044%25%22%2C%22value%22%3A%2244%22%2C%22color%22%3A%22custom%22%2C%22customcolor%22%3A%22%23ffc3bf%22%2C%22customtxtcolor%22%3A%22%23000000%22%7D%2C%7B%22label%22%3A%22Yoga%2Fmartial%20arts%2Fgymnastics%C2%A044%25%22%2C%22value%22%3A%2244%22%2C%22color%22%3A%22custom%22%2C%22customcolor%22%3A%22%23fddaa6%22%2C%22customtxtcolor%22%3A%22%23000000%22%7D%2C%7B%22label%22%3A%22Team%20sport%20(e.g.%2C%20soccer)%2042%25%22%2C%22value%22%3A%2242%22%2C%22color%22%3A%22custom%22%2C%22customcolor%22%3A%22%23ffc3bf%22%2C%22customtxtcolor%22%3A%22%23000000%22%7D%2C%7B%22label%22%3A%22Dance%2037%25%22%2C%22value%22%3A%2237%22%2C%22color%22%3A%22custom%22%2C%22customcolor%22%3A%22%23fddaa6%22%2C%22customtxtcolor%22%3A%22%23000000%22%7D%2C%7B%22label%22%3A%22Biking%20or%20cycling%2033%25%22%2C%22value%22%3A%2233%22%2C%22color%22%3A%22custom%22%2C%22customcolor%22%3A%22%23ffc3bf%22%2C%22customtxtcolor%22%3A%22%23000000%22%7D%2C%7B%22label%22%3A%22Boating%20or%20water%20activity%2033%25%22%2C%22value%22%3A%2233%22%2C%22color%22%3A%22custom%22%2C%22customcolor%22%3A%22%23fddaa6%22%2C%22customtxtcolor%22%3A%22%23000000%22%7D%2C%7B%22label%22%3A%22Solo%2Fpair%20sport%20(e.g.%2C%20tennis)%C2%A033%25%22%2C%22value%22%3A%2233%22%2C%22color%22%3A%22custom%22%2C%22customcolor%22%3A%22%23ffc3bf%22%2C%22customtxtcolor%22%3A%22%23000000%22%7D%5D”][vc_column_text]Source: Student Health 101 survey, February 2016. 1,500 students answered this question. Not representative of students nationally.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]
âI picked up archery a couple of summers back and have returned every summer since. This year, I already have plans to pick up paintball/airsoft, and the way Iâve been introduced to that was very physical. Iâm excited!â
âMax S., fourth-year undergraduate, Minneapolis College of Art and Design, Minnesota
âI had a summer internship near campus. I started rock climbing at the indoor gym, and I loved it! It was physically demanding but really fun, and that kept me going back. For the first time, I started to see my muscles grow, and I felt good about myself and about my physical wellbeing. I got to know a lot of people. That summer was so important to me because I finally found a physical activity that I loved and that helped me learn to love and take care of myself.â
âNicole H., first-year graduate student, Rochester Institute of Technology, New York
âI want to learn to surf, but Iâll also be stacking hay bales for work as well as going for a family run, playing some pickup sports with friends, working out with my old football team, or finding a trampoline park or gym to mess around in.â
âBryson S., first-year undergraduate, Old Dominion University, Virginia
âI have tried hiking more, and I incorporated fishing. Instead of getting in a boat, I decided to hike to a stream or river into the woods, stopping to fish now and then. The breaks give me downtime that is positive. I really lose track of time and distance that I have gone.â
âEmily L., third-year undergraduate, University of New England, Maine
âFreeletics [individualized high-intensity training via an app] has been an awesome thing. It helps me work out in my lab. It just needs 2×2 meters of space and youâre good to go! It is quite literally a community and we help each other out.â
âRishabh T., second-year graduate student, Creighton University, Nebraska
âObstacle course races! I do quite a few of them over the summer now, after [getting] hooked two summers ago!â
âRachel S., fourth-year undergraduate, Oregon Institute of Technology
âIâd like to get back into the routine of doing outdoor boot camp workouts. Being around other people really keeps you motivated. Running events are fun, whether a 5k or half marathon with friends and family.â
âBen G., fourth-year undergraduate, Harrisburg University of Science and Technology, Pennsylvania
âI have joined a Bikram yoga studio. I began commuting [by bike] to work last summer (6-mile round trip). I even joined a CrossFit studio. Iâm training for a half marathon, and this summer I would like to focus on building muscle.â
âVikas B., third-year undergraduate, Johns Hopkins University, Maryland[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]
Student Health 101 survey, June 2016.
Reading Time: 2 minutes With a little planning, you can beat those end-of-term, beginning-of-summer-class blues to keep going when the going gets tough. Here are some tips to help you stay motivated.
Once you get over the initial ugh, starting a workout program can be pretty excitingâand the motivation tends to come more easily in the beginning. But as time goes on, finding the enthusiasm to continue to work out can be a challenge.
The key to long-term health and reaching your fitness goals is consistency, so itâs really important to be able to motivate yourself to get your workout in.
Psychologists identify two factors that help keep us motivated: extrinsic and intrinsic. Keeping a fitness journal or tracking your progress on a fitness app can help with intrinsic motivation, which comes from within yourself and is driven by internal rewards (weâll get to extrinsic later). Think of how good you feel after you complete a hard workout or reach a fitness goal youâve been striving for. These feelings of personal gratification can motivate you to continue working out. Write them down in a journal so when you need a little push to get your workout in, you can look back at it for a reminder about how great you feel after exercise.
Rewarding yourself is a form of extrinsic motivation, or incentive driven from external rewards. Think about some things that make you happy or that you consider a treat. It can be anything from a trip to your favorite coffee shop with friends to taking some time out to watch your favorite movieâĶagain. Or something more extravagant, like that new gadget you have your eyes on. Try setting small weekly rewards for yourself and build up to a larger monthly reward. Before you know it, a month will have gone by and youâll be reaping your reward for finishing all your workouts.
Want to take it a step further? Check out an app called SweatCoin, which tracks your steps and actually âpaysâ you in âsweat coins.â You can reward yourself with fun things like a new pair of shoes, an Apple Watch, or experiences such as a yoga class. You can also choose to donate your coins to help others.
Extrinsic motivation can also come in the form of goals, in both the long and short term. Long-term goals tend to be something larger, such as training for a 5K, an adventure race, or a specific charity event like a walkathon. To help keep you moving toward your long-term goal, set short-term goals too. These can be anything from increasing your cardio workout time by 10 minutes, increasing your weightlifting exercise by five pounds, or trying a new fitness class.
Jason K., Memorial University of Newfoundland, Newfoundland and Labrador, Canada |
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âMeant to motivate people to achieve their goals, Coach.me can help you do anything from achieving small daily goals (e.g., a few minutes of exercise) to crushing your long-term goals (doing apartment renovations/redecorating). Itâs fairly simpleâjust search different goal categories (that have been created by others) or make your own and add them to your calendar for a certain time in the future for daily/weekly events. With so many people simultaneously trying to achieve their goals, the app uses a peer-pressure mentality to encourage people to achieve themâand it works!â
Useful? Â Â
With Coach.me, you have the support of others anywhere you go! Whatâs great is that for every goal you add to your profile, other users can comment with tips, advice, and encouragement. For example, if I chose âcook dinnerâ as a goal, I can ask about a good way to use up leftover ground turkey, and they can help me find a good recipe.
Fun? Â
It was fun to see the different ways to achieve each goal. For example, my daily yoga goal provided several different ways to accomplish yogaâa 30-minute mat session or a 2-minute office chair session, which worked well in accommodating my changing schedule.
Effective?
I completed my goals, so this app was very effective for me. The huge variety of reasonably manageable goals mixed with the feedback from other users helped me stay motivated. Bonus: If anyone wants to go further than the app user community, thereâs an option to hire personal coaches from different areas to provide one-on-one inspiration!
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Moving much? Ninety percent of college students say physical activity makes their life better (two-thirds said much better), according to a recent CampusWell survey. Consistent physical activity means more energy, better mood, and less stress. But research shows that many of us struggle to be active through life transitionsâlike going to college.
Good news: Students who believe they can make it happen are more likely to be active, according to a 2015 study in the Journal of American College Health. How can you build faith in your own intentions and goals? Behavioral research shows us: Incorporate activities that work for you, keep your goals realistic, and create a specific plan that anticipates likely obstacles.
Student Health 101 joined up with Bette Vargas, a college fitness trainer, to guide three undergraduates through this process. To see their strategies and plan in full, click on their images. In half an hour, you can make your own fitness plan and set yourself up for a dynamic, low-stress semester.
Bette Vargas is a certified personal trainer at the University of California, San Francisco. |
We all want to stay activeâwhat hurts and helps?
You know the value of planning your physical activity
In our summer survey, two out of five returning students said they had already planned their fall fitness schedule. Close to that number of students were actively planning it. Most of the rest said they hoped to be physically active through the fall semester, but hadn’t yet figured out what that would look like.
Why planning is important
For many students, starting college comes with a drop-off in physical activity, research shows. That’s the biggest reason why some students struggle to maintain their fitness and manage their weight through school, according to a 2016 study in BMC Public Health.
What gets in the way?
With so many demands on students, physical activity tends to fall off their to-do list, says a 2015 study in the Journal of American College Health. In our survey, two out of five respondents said aspects of college life (most frequently, assignments and tiredness) make it difficult for them to be as physically active as they’d like.
What helps?
On the other hand, almost half the survey respondents said access to fitness resources (such as the college rec. center) make physical activity easier. Peer influences are also helpful, students said. This aligns with the research. The physical activity habits of college women tend to carry over to mid-life, and the “supportive social atmosphere” of school fitness programs is likely a key factor in setting students up for long-term success, according to the Journal of Exercise Physiology (2009).
Source: Student Health 101 survey, May 2016; 1,500 responses. This survey is not representative of students nationally.
Fourth-year undergraduate
Northern Illinois University
“Physical activity makes me feel strong and agile, free yet in control. I strive to look forward to working out, and I do that by finding variety. The challenge is that every day is different. Things are constantly popping up, in between nursing school and clinicals.”
“To include the camaraderie of your friends, why not plan a fun event like a hike, swim/pool party, or bike ride? This way, in a stress-free environment, you can talk about how to support each other. You may enjoy taking a variety of group classes to alleviate boredom.”
How I’m going to rock it“Switching the environment and variety of my workouts will help me stay interested. And waking up early will guarantee I get my workout in for the day, so I’m not fretting about it later.”
ALERT! Are morning workouts realistic for you? Many college students are night owls. How can you make physical activity convenient and enjoyable for you?
Fourth-year undergraduate
Rutgers University, New Jersey
“Daily workouts help me gain muscle, power, and strength, and bring me one step closer to my dream of being a great American football player in my home country of China. It can be a challenge to fit everything in, and when I don’t see results after a crazy workout I wonder, ‘Am I wasting my time?’”
“Be patient with your development, and keep it simple. Crazy workouts may be counterproductive because you run the risk of injury. Gaining muscle is a long, slow process and will require patience and dedication. Positive change comes when the body is at rest. Speak with the athletic trainer at your school regarding an exercise program for the specific position you would like to play.”
My breakthrough training plan“I know I still have a long way to go before becoming a football player. With support from friends and family, I’ll be able to eliminate the unrealistic expectations about gaining a large amount of muscle in a short period of time.”
ALERT! Support from others is key to developing healthier routines. Tracking your workouts and progress helps a lot with maintaining motivation.
Fourth-year undergraduate
Hobart and William Smith Colleges, New York
“When I need to relieve stress from studying, I throw on my boxing gloves. Biking or taking a long walk around campus also helps calm my mind. Staying active makes me feel like I’ve accomplished something. But between classes and multiple jobs, I usually rely on a canceled meeting to get to yoga. At the gym, I feel uncomfortable, like people are watching me.”
“For some people, a missed session brings discouragement and can spell doom for their workout regime. Be gentle with yourself. Keep it in perspective and get back to it the next day. And walking or biking instead of driving incorporates activity organically. Remember that you have every right to be in the gym. Plus, the people who you think are looking at you may just be staring into space waiting for their next set!”
My moves for staying chill“My plan seems realistic for my schedule. I’m very calendar-oriented, so if I can make working out a planned event, then I won’t have the excuse of not having time. It’s also that I do what I enjoy, or else I’ll become bored or frustrated. Enjoying biking and walking helps me plan to do them more often.”
ALERT! You don’t need to be active every day. Realistic plans and goals are key: Once a week is better than never. Scheduling anything into the calendar makes us more likely to do it, research shows.
âI plan to stay fit this fall semester by training for the an event in Hawaii. Lots of swimming, cycling and running will be involved as I prepare for the race!â
âAnthony Chan, graduate student, St. Johnâs University, New York
Follow us on Instagram and donât forget to use the hashtag #fitforfall
Bette Vargas, certified personal trainer, University of California, San Francisco.
Crozier, A. J., Gierc, M. S., Locke, S. R., & Brawley, L. R. (2015). Physical activity in the transition to university: The role of past behavior and concurrent self-regulatory efficacy. Journal of American College Health, 63(6), 384â385.
Godman, H. (2014, April 9). Regular exercise changes the brain to improve memory, thinking skills. Harvard Health Publications. Retrieved from
https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110
Hultquist, C. N., Duckham, R., Stinson, C., & Thompson, D. L. (2009). College physical activity is related to mid-life activity levels in women. Journal of Exercise Physiology, 12(4), 1â7. Retrieved from https://www.asep.org/asep/asep/JEPonlineAugust2009Hultquist.doc
Kemmler, W. (2016, January). Impact of exercise changes on body composition during the college years: A five-year randomized controlled study. BMC Public Health, Retrieved from https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-016-2692-y
Kwan M. Y., Cairney J., Faulkner G. E., & Pullenayegum, E. E. (2012). Physical activity and other health-risk behaviors during the transition into early adulthood: A longitudinal cohort study. American Journal of Preventive Medicine, 42(1), 14â20.
Student Health 101 survey, June 2016.