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

 

It’s Pay It Forward Week and YOU WIN!

The summer before my oldest son entered high school, I pulled a serious mom-card. I told him he had to attend The Leadership Academy, a week-long program by Enjoy Life Education (ELE). He, of course, resisted. But I trusted my mom-instincts, held up the “mom-card”, and he went. On the last day, I watched as he hugged the leaders, high fived newfound friends, and walked out with more confidence and joy than I had ever seen in him before. On the way home he said “Mom, thank you for making me go. This changed my life!”

You don’t have to have a teen to know the struggles of teens today are more complex than ever before. The Leadership Academy gives teens the skills and confidence they need to be the best version of themselves. I have witnessed it in two of my children, it has rippled out into our family, our community and the world! My son’s experience is echoed in the sentiments of both academy alumni and their parents.   Now, I am paying it forward!

 

From April 15 to April 22, 2019,  you have a chance to help ELE reach its goal of providing this experience to students who need it most through their scholarship fund. At the same time, you are helping yourself create the best version of you through Exercising WELL. Many of the same principles of ELE, such as positivity, mindfulness, and self-discovery, are woven into Exercising WELL. This is a chance for a Win/Win you don’t want to miss.

  1. Make a $45 tax deductible donation to the Enjoy Life Scholarship Fund between April 15 and 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 Exercising WELL coaching program FREE

This is your chance to try Exercising WELL now
and impact the positive leadership of the future!

How to drop the ‘should’ in exercise

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If we know we should exercise, why do we struggle with it? The answer is complex, but as I said in my last blog series there is one word in that statement that changes everything. ‘Should’ makes exercise an externally-imposed activity with future results. Why does that matter so much? Your brain’s job is to pay attention to what is most important to you right now, what will keep you well right now.

Yet those of us in the healthy-person business keep telling you all the great reasons why you should get more exercise.

Exercise regularly to reduce your risk of

  • colon cancer by over 60%
  • recurrent breast cancer by approximately 50%
  • Alzheimer’s disease by approximately 40%
  • heart disease by approximately 40%
  • type II diabetes by 50%
  • death from any cause (overall mortality) by 40% 1

No matter how powerful these statements are, they are not enough to keep you motivated now. When you are feeling tired at the end of a long day or overwhelmed by too many things on your to do list or comfortable in your bed when the alarm goes off, what you ‘should’ do does not hold much power. What is ‘good for you’ at some point in the future just does not get top billing compared to these more immediate challenges to your well-being.

In the last blog, I simplified all the science-based factors for self-motivation into the Exercise Motivation Equation.

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What is important right now and doable right now will be most motivating right now. The trick is keeping exercise important and doable in the present moment.

Step one: Importance. When businesses are clear about the company’s core values, know their ‘why’, and communicate it well, they are more successful at motivating you to buy what they are selling.2  This not only works for successful companies, it works for successful individuals. This is why a personal coaching call is the first step in my Exercising WELL program. When we use a coaching conversation to clarify your well-being Vision and uncover your most value-driven Why for exercise, you’ll find your self-motivation for exercise ramps up.  In the coaching conversation, we transform exercise from a ‘should’ to a ‘want to’.

Once you know your Why for exercise, you are ready to discover what is most doable for your body and life now.

Step two: Doable. When your brain knows exercise will leave you feeling better now, it will want to do it. But knowing how to exercise in the way that is right for your body right now, rather than for the body you want in the future is not so easy. Many of the marketable future-based results like melting fat, having long lean muscles, and enjoying toned arms are not even doable because they ignore the natural laws of the body. Other results like six pack abs, reaching a goal weight, or completing a fitness challenge only distract from your Why.

Once you know how to move in the way your body was designed and are focused on what you can do now, exercise will immediately make you feel better right now.

In my next blog series, I’ll talk about the Real-time Results of exercise. When you know what is happening in your body with exercise now, you have the best chance of knowing how to get the results that are most important for you now, and leave you feeling better now.

Rethink this Week: Take a moment to explore your Why for exercise. Ask yourself ‘why is exercise important to me?’ Now, ask yourself ‘why is that important to me right now’ four more times. This seems a bit silly—repeating the question—but it is based on the well-established process of Motivational Interviewing3. Asking the question repeatedly, and answering it thoughtfully, will get you closer to the most value-driven reason for exercising. This is your Why. It is the deepest source of energy for your motivation in the present moment. With this motivation energy, you will be ready to use the Real-time Results of exercise that are most important to you to stay out of the ‘shoulds’ and in the ‘want tos’ for exercise. This process is more effective in a coaching conversation but doing this for yourself is a great way to get started with getting to your Why.

Enjoy Exercising WELL,

Janet

 

  1. Exercise is Medicine 
  2. Simon Sinek TED talk
  3. Instant Influence, by Michael Pantelon, PhD 

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.

How goal setting can drain exercise motivation

Have you ever wondered why movies like Rocky, Karate Kid, A league of Their Own and Field of Dreams are timelessly popular? Why sporting events draw huge crowds and TV ratings?   We do love a good story about pushing the mind and body to it’s limit, overcoming all odds to reach a goal, don’t we? It is so exciting and inspiring!

We often connect exercise with reaching a goal, like weight loss or running a marathon.   Goal are motivating.  They make life exciting and challenge us to grow to discover new strengths.  

Even with all this inspiration from goals, somehow exercise motivation is still a struggle.  Exercising to be healthy and well is a no-brainer. Why don’t we ‘just do it’?   This is the 20 Billion dollar question! Thanks to neuroscience, we have some answers. It starts with this goals mindset. 

Goals take you from point A to point B.

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With big goals, you would set smaller goals to keep you motivated along the way.   Goals are, by definition, temporary.  The sacrifices you make to get to that goal are tolerable because you know they are not forever.  You can suffer through the discomfort, knowing the celebration is coming at the end.   That grit of enduring challenges, the test of will, the digging deep for personal strength is part of the excitement.  It keeps us riveted at the movies and sitting on the edge of our seat at sporting events, and pushing ourselves until we get to our goal.

The downslide is, using goals for exercise motivation means:

  • your motivation is dependent on making progress
  • you are more likely to ignore signals from your body while pushing toward a goal
  • some other things in life get put on hold while working toward your goal
  • what you do to reach a goal, does not build the skills for lasting change
  • when the goal ends, so will your motivation

This approach can work, but it requires a lot of mental energy.  With a goals mindset, you are more likely to be an all-or-nothing type of exerciser.  This is why goal setting drains motivation in the long run.  

Is your main reason for exercising to be healthy and well for a lifetime?  If so, there is no point B.  You never want it to end.  Save goal setting for the results you want from exercise that are temporary.  For the results you want all the time, you need a different mindset, one that taps into your natural and more sustainable motivation. In the next blog, I will explain how.  

Whole-heartedly,

Janet

PS:  Have you had enough with being an all-or-noting exerciser?   My Exercising WELL coaching program is designed to guide and support you through shifting to a more sustainable way of exercising.  Take advantage of the amazing introductory offer only available until January 31. For only $85 you get a coaching call with me, an email-based online program, and personalized weekly email coaching! Rates will never be this low again!  Click here for more information.