What Is Motivation?

What motivates people to pursue and accomplish goals. This involves encouraging people to take action in order to accomplish a goal.

Specific:

Do you have a clear idea of what you want to achieve?

Measurable:

Are you able to evaluate your progress so that you can monitor it?

Attainable:

Does your objective include a task that you will actually have to perform?

Relevant:

Is your objective challenging but still doable?

SMART Goal Setting

This allows you to see progress and success improvements in their skill development, which will raise your drive to put these abilities into more frequent use. Overall, this will help to prioritize and remind you of your goals so you can complete every exercise or nutritious meal you have planned.

Specific:

Do you have a clear idea of what you want to achieve?

Measurable:

Are you able to evaluate your progress so that you can monitor it?

Attainable:

Does your objective include a task that you will actually have to perform?

Relevant:

Is your objective challenging but still doable?

Time bound:

Does your objective have a time frame?

Examples of SMART fitness goals that will inspire you:

Become healthier physically & mentally

I'll eat more balanced meals and start working out in order to get healthier by the end of the year. I'm going to work out for at least 30 minutes three times a week. I have the option of swimming, running, or HIIT. To ensure that I eat enough healthy foods during the week, I will meal prep on Sundays.

Losing weight

I'm going to concentrate on strength training to increase my resting metabolism and drop 10 pounds in four months. I'll combine two weekly strength-training sessions with one weekly HIIT session. I'll eat less sugar while consuming more protein and fiber.

Extrinsic Motivation

An outside stimulus that prompts you to alter or maintain your preferred behavior.

Examples:

Losing weight will help with health, body image, and weight.
You must have the ideal beach body for the summer.
You believe that looking well will draw a romantic companion.
You think exercising provides you with a desirable position or reputation.
Getting a trophy following a tournament.

Intrinsic Motivation

Stimulation that encourages an individual to acquire or improve a habit for his or her own personal fulfillment or satisfaction.

Examples:

You enjoy the burn and aching muscles that come with exercise.
The runner's high is exhilarating.
Working out makes you feel incredibly happy.
Taking part in a team activity because you like working with others

For more information on fitness tips to stay motivated:
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20047624

References

Gore, Bowman, K., Grosse, C., & Justice, L. (2016). Let’s be healthy together: Relational motivation for physical health is more effective for women. Motivation and Emotion, 40(1), 36–55. https://doi.org/10.1007/s11031-015-9523-9

Mayo Foundation for Medical Education and Research. (2021, January 15). 7 tips to help you stick with your fitness program. Mayo Clinic. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20047624

McKay, Settle, J. T., & Powdress, S. (2017). Motivation Matters: Ten Motivation Strategies for Health and Physical Education. The Virginia Journal, 38(1), 23.

Teixeira, Carraça, E. V., Markland, D., Silva, M. N., & Ryan, R. M. (2012). Exercise, physical activity, and self-determination theory: a systematic review. The International Journal of Behavioral Nutrition and Physical Activity, 9(1), 78–78. https://doi.org/10.1186/1479-5868-9-78