You've seen it a zillion times; Someone proudly starts to incorporate exercise into their lives and then quits before it becomes a habit.  This pattern may repeat for years leaving one frustrated and feeling disappointed with themselves. 

So why does this happen?  Well, the two most common reasons sited are a lack of motivation and/or a perceived lack of time.  

Motivation is tricky to analyze but can be from an intrinsic or extrinsic source.  Intrinsic motivation is the ultimate goal.  Having a  personal desire to exercise that is not influenced by an outside source will keep you on track. 

Don't throw out the use of external motivation, however. Let's say that you have an event to attend and you want to look your best, or that you want to do a walkathon for charity, both can jumpstart an exercise plan.  Here, one hopes that the benefits of exercise are felt on an intrinsic level so the need for external sources are not as important.

The problem with external motivation is that the smallest roadblock can lead to frustration.  With out strong intrinsic motivation, the temptation to quite can win. For example, if you feel your fitness level is not improving fast enough for you, then you quit, or the idea of fighting traffic to get to your exercise class is so unappealing, you head to fridge and plop in front of the television for a night in.  Been there, done that.  Have you?  

The way to fight back is to build in yourself a positive self regard.  This is the most important ingredient in any behavior change program.   Ok, so you skipped exercise last night, let go of self criticism and plan it for today.  If the workout you planned is fit for a 20 something athlete and you are a 50 something housewife, don't judge yourself, take a walk and do some calisthenics.  Setting goals that are too hard, too fast, is a recipe for disaster.  Remember small changes can make a big difference.  

I exercise first thing in the morning on most days.  It works for me.  Other times, I take a class at a planned time and adjust my schedule around it.  The kids are cared for, my husband knows my schedule and it leaves very little time for me to second guess myself.  When I miss, I take it as a rest day and move on.  I may stretch a little bit but probably not.  

You may find me doing some barre exercises at the airport or stretching my hamstrings on a railing when walking through a city.  You don't have to be in a gym, in workout clothes, with your playlist just perfect.  The goal is movement on a regular basis to increase your happiness and health.  

I believe in weight training so I push myself when I can.  It's a balance.  When I travel, I release a bit but not entirely, when I have time and opportunity, I push harder.  I pat myself on the back for what I can do and do not criticize myself.  

Self criticism is boring, don't you think?  So my lovelies, one step at a time, with a happy and whole heart and you will be on the movement habit in no time.  :) xo