The Win-Win Special ENDS at MIDNIGHT

The Win-Win Special ENDS at MIDNIGHT tonight.

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  1. Make a $45 tax deductible donation to the Enjoy Life Education scholarship fund by the end of today, April 22, 2019.
  2. Email me the receipt at janet@ExercisingWELL.com.
  3. I will send you a coupon code to receive your first month of the Exercising WELL coaching program FREE.

 

Help a teen get more out of life through the

 The Enjoy Life Education Leadership Academy.

Get more out of exercise, so you get more out of life with 

Exercising WELL Coaching Program

 

Win by Building Inner Confidence

It’s pay-it-forward week at Exercising WELL and we are running a Win/Win Special.  From now until April 22nd, 2019, when you donate $45 to the Enjoy Life Education scholarship fund, you get your first month of the Exercising WELL Coaching Program FREE.  

Confidence can be reliant on external sources or it can be an inner sense of knowing your own strengths. Studies show inner confidence is much more reliable and resilient through the ups and downs of life1. When you take advantage of the Win/Win special, you help a teen build inner confidence through the Enjoy Life Leadership Academy and grow your own inner confidence that you know how to be Exercising WELL.

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Enjoy Life Leadership Academy

Students build confidence though a stronger sense positive self-worth. From the moment students enter the academy, they are encouraged to not only be who they are, but also celebrate who they are with confidence and pride. They not only do this for themselves, but for each other. Students are immersed in a culture of self-worth that builds a natural and lasting inner confidence. Check out this 60-second video to see how that is done.  

Exercising WELL Coaching Program

Exercise success often is measured by external sources, such as the scale, the activity monitor, or a fitness challenge. But studies show these external sources for confidence are like building a house on sand, washed away by the next stressful event in life. Through the Exercising WELL online programs and personalized weekly coaching, you learn research-backed strategies for being internally guided and self-motivated. You gain solid inner confidence for exercise that carries over to other habits for your health and well-being.

  1. What is the Self-Determination Theory of Motivation?

Win through Mindfulness

It’s pay-it-forward week at Exercising WELL and we are running a Win/Win Special.   From now until April 22nd, 2019, when you donate $45 to the Enjoy Life Education scholarship fund, you get your first month of the Exercising WELL Coaching Program FREE.  

The research on the benefits of mindfulness is wide-reaching and overwhelmingly convincing. We all can benefit from more mindfulness skills1. Teens growing up in this distractible world need it more than ever. As adults, we need mindfulness to adapt to this age of technology and distractions.

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Enjoy Life Leadership Academy

A major component of the leadership academy is reminding students to live in the now. Students are constantly reminded to be present and encouraged to adopt strategies in their daily life to remember to make the most of each moment. The best part is that it’s done in a way that is fun, lighthearted, and enjoyable so students genuinely embrace living with more mindful presence.

Exercising WELL Coaching Program

Since your body only operates in the present moment, exercising with mindfulness is the only way to know how to exercise. Because so many of the reasons we exercise are for future rewards, such as weight loss, it is easy to think that exercise is just something to ‘get through’ so you can check it off the to do list. Yet, this how we miss the most valuable tool—the wisdom of our own Inner Trainer. Check out how one Exercising WELL member describes her newfound enjoyment of exercise with mindfulness: “I had a sense of joy while walking up a hill this week. I just felt strong and right and totally absorbed in the great walk, no distraction trying to take the hill. It was almost an exhilarating feeling. Definitely well-being.” Through Exercising WELL ,you learn how to use your Inner Trainer to be self-guided through mindful-presence and exercise becomes a whole new, more enjoyable, AND more motivating experience.

  1. The Science of Mindfulness by Dainel Siegel, Mindful

Does your exercise motivation burn out too easily?

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As I wrap up this series on building self-motivation for exercise, I hope you have learned some things about motivation and why you may have struggled in the past to keep exercising.

To review:

  • Motivation from external sources, (the scale, activity monitors, trainers, groups, exercise partners, challenges), are like the flame when you strike a match. It starts strong, but burns out quickly. When that flame connects with ingredients like the wick and wax of a candle, that flame will be sustained. You have the ingredients for motivation, but they are found only on the inside.
  • Neuroscience has found in the Habit Loop that our brain gravitates toward positive experiences like a magnet. Exercise science gives us simple solutions to making exercise a consistently positive experience.

But because we have become so skilled at outsourcing our motivation, building confidence in your internal motivation takes a new way of thinking about motivation.  And making exercise a consistently positive experience in today’s world is not simple at all. Between conflicting messages about exercise, the constant weight of guilt about not doing ‘enough’, and the ever-changing nature of your body and your life, positive experiences with exercise are like a carnival game where you try to hit a fast-moving target. Avoiding exercise can easily become a more positive experience than actually doing it!

So how do you make exercise a consistently positive and internally motivating experience? Let’s look at the two key ingredients from brain and body science covered in this blog series.

Importance:

  • When something is important to you, you will find the energy and a way to do it. What is most important to you about exercise is the flame that makes it a rewarding experience. However, when your reasons for exercising are too ‘surface’, like losing weight, or getting in shape, or being healthy, they lack that sustaining energy. Taking time to get below the surface to your Why is at the heart of making exercise a personally rewarding experience for you.
  • When exercise connects you with others, especially the people who are most important to you, it is a hugely positive experience. However, this can backfire when
    • you rely solely on groups or teams to keep you motivated
    • you are exercising because someone said you ‘should’
    • you are embarrassed about how your body looks
    • you can’t keep up with others and feel more isolated than connected

Do-ability:

  • Knowing you can get the results you want from exercise makes it a positive experience. The way to do this is to combine mindfulness—being aware of your body as it is right now—and knowledge of how to work with the natural laws of the body. This is tricky because the natural laws of the body are not very marketable. Fitness marketing often ignores them to make exercise appealing, and in the end, those fabricated results leave you less confident you can get what you really want from exercise.
  • Instant gratification makes something a positive experience (e.g., comfort foods). Exercising in a way that instantly makes you feel better, and being aware of that feeling, helps your brain learn and remember that exercise is a positive, not a negative. Yet, all of our ‘no pain no gain’, ‘just do it’, go-for-the-gold-type messages about exercise promote the delayed rewards of exercise. Delayed rewards take more energy and thus are a negative experience for your brain. Only when you focus on the Real-time Rewards of exercise is it going to be a consistently positive experience.

Importance plus Do-ability is what I call the Exercise Motivation Equation™. Using this equation gives you what you need to make exercise motivating amid the noise and confusion in the media and the dynamic nature of life.

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The next step is to learn how to exercise in a way that puts you in control of getting the results that are most important to you, that make you feel better now, and that give what you want from exercise in the future.

All of these ingredients are integrated into my coaching program, Exercising WELL. From our initial coaching call, throughout the online programs and our weekly coaching emails, you gain a working knowledge of how to put this all into action in your own life.

In the next blog series, I will share excerpts from Exercising WELL, so you can see how user-friendly, positive, and motivating this information is. With this real-life integration of exercise and motivation science, you gain confidence in your ability to keep your flame of motivation alive.

Enjoy Exercising WELL,

Janet

 

The way to STAY motivated for exercise

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In the last blog we talked about how the excitement of working toward a goal can be motivating, but that it is likely temporary.  Using goal setting to get motivated just does not give you the skills to stay motivated, which leads to the common ‘all or nothing’ approach to exercise.  

The heating system in a home senses the temperature and adjusts what it’s doing to sustain a comfortable temperature inside, even as the  weather changes. It is set up to continually produce and maintain that, even as conditions change.  What makes it work is a built-in feedback loop designed to sense what is happening moment by moment.

Systems are designed for sustainability. Using a system, rather than goals to get motivated, means you will stay motivated,  even as conditions change in your life. Your feedback loop for an exercise system is mindfulness.  Present moment awareness gives you the power to sense what is happening in your mind and in your body, moment by moment. This gives you a feedback loop, so you know when you are getting off track. More importantly, the curiosity and kindness of mindfulness allow you to make the necessary adjustments so you keep getting what you really want from exercise, even when life starts to get in the way.  

Wouldn’t it be great for exercise to always leave you feeling and functioning better, now, instead of waiting until you reach your goal to feel better?  Wouldn’t it be great if you knew you were doing enough, instead of always feeling like you should be doing more?  A systems mindset lets you know how much is enough, moment by moment.   A systems mindset frees you from worrying about your ability to stick with changes, because you get the Real Results you want each time you exercise.

Even if you do have goals, things that you want to achieve with fixed endpoints, such as completing a 5K, a systems mindset will help to provide a foundation of motivation as you work toward those goals. Even more importantly, the system will be there when the goal is over, keeping you out of that all-or-noting approach to exercise.  

It is smart to wait to begin working toward a goal until the time is right. You don’t want to set yourself up for failure by working on a goal when you’re not ready.   But, when you want to feel and function better, now is a great time to start!  Remember, a system is built to adjust when outside conditions change, so you don’t have to wait until conditions are just right to start. 

You use systems all the time to keep your life functioning well.  Why not use one for  exercise, to keep you functioning well?

Whole-heartedly,

Janet

PS: Exercising WELL is is a coaching and membership program I designed to guide you through building your system for lasting exercise motivation.  Take advantage of the amazing introductory offer only available until January 31. For only $85 you get a coaching call with me, a 28 day online program, and personalized weekly email coaching for a month! Rates will never be this low again!  Click here for more information.