I am often approached with the question: “How do you do it?”  What they really want to know is WHY I do it.  Why do I exercise when I’m tired?  Why do I run when it’s raining and cold?  Why do I lift weights when I just finished helping others do the same?  I’m sure many think that it is some extrinsic motivation that I found under a rock somewhere.  If they could just find it, they too would be motivated to exercise.

Motivation is not something we find, nor something we can give away.  It cannot be extrinsic; it must come from within.  So where does one obtain motivation when one truly hates exercise or simply doesn’t have the time?  The first step is to get rid of that ugly word motivation.  Don’t use it.  Ever.

Good.  Now you can’t say “I just don’t have the motivation” or any other of the million and one excuses for not exercising.  That’s important.  Motivation isn’t even the problem.  It’s the excuse!  The problem is lack of a plan, lack of follow through, lack of priorities and lack of appreciation for the important role that exercise plays in our health and happiness.

Getting a realistic plan and sticking to it does not take motivation, it creates it!  Think about it.  You don’t need a great deal of motivation to go to the gas station to get gas, even though it eats up 15 minutes of your day.  You do it because it is necessary to reach other goals.  You need it to get to work, to go shopping or go on vacation.  You don’t need motivation to accomplish most of what you do throughout your day.  You do those things because you have set them as a priority in order to reach other goals. 

Is it your priority to be strong, fit and healthy?  Then you will do many things that will enable you to eat right and exercise.  If it isn’t a priority then you will sit on the couch and eat bon-bons.  Then you will tell me: “I need motivation to get started!”  And I will respond: no you don’t!  What you need is to decide you want it and make a plan.  Start with a plan and then take it one step at a time from there.  Soon you will have the drive to exercise and it will become a part of you.

Here are a few suggestions that will help you get started with your plan and help you to implement that plan:

1.            Write down your goals.  First plan a long term goal.  This should be at least 6 months from now.  Then write some goals that are shorter term; 1 week, 1 month and so on.  These are steps to  your longer term goal.

2.            Make it specific.  Deciding to be healthy is great, but you need to make it narrower than that.    For example: “In 6 months I want to lose 20 pounds and reduce my cholesterol to 190 or less and bring my blood pressure down to normal.  I also would like to be strong enough to open my own jars and go up steps without becoming breathless”

3.            Weigh yourself, take measurements, and see the doctor.  I know you hate this, but you need a starting point.  What are your numbers?  What is your cholesterol?  Can you pass a stress test?

4.            Well, you’ve done a lot already and haven’t done one exercise yet.  Next, let’s plan what  exercise to do.  You’ve seen the doctor so you know your limitations.  Now find something you  like or more importantly, find something that looks like a challenge and you might like to do someday.

                You’ll need to do aerobic and resistance (strength) exercise.  This is true of everyone, so no  exceptions unless your doctor has told you otherwise.  Hire a trainer or find other reputable  resources to learn how to train your body safely and effectively.

5.            Write your exercise plan on paper or use an online resource such as www.mypyramid.gov.  How often will you do your exercise?  How much will you lift?  How will you progress?  This part can be done with the help of a professional or an online resource. 

6.            Write your exercise plan on paper or an online resource…oh I said that already.  But now, you  are going to do this every single week.  On Monday morning, plan your exercise for the entire  week.  Make yourself accountable.  It is vital that you be flexible too.  If you get sick, you may need to make changes.  That does not mean you don’t find a way to fit it in another day however.  No excuses.  No exceptions.  You get right back on track as soon as you can.  And you write every bit of it on your workout log.

7.            Next, record what you do.  If you don’t write it down, you may become sloppy in your habits and it will be too easy to let many days go by without exercising.  I personally use a notebook and  journal daily.  It does not have to take a long time.  Just write what exercise you did, how much  weight you lifted, how far you walked, how it felt etc.

8.            Reward yourself.  Buy yourself a new pair of running shoes.  Maybe you would like to walk or run a certain number of miles in the next 6 months.  When you reach that mileage goal, reward  yourself with a trip that is the same number of miles from home.  That can be fun.  It can be fun to compete in a walking or running race.  This does not have to be miserable.  Challenge yourself  but make it fun. 

Be proud of yourself for coming this far.  If you are reading this, you have taken the first big step.  Forget the motivation.  Just make the plan.  Everything else will fall into place.  Find strength in doing!