Intrinsic Motivation

Let's talk about intrinsic motivation....

What is it?

Intrinsic motivation is a very simple concept, that is quite difficult to understand.

Intrinsic motivation is doing something that is driven by internal rewards... or something that makes you feel good and gives you purpose. Relatively speaking, the majority of behaviours and actions in our lives aren't internally driven. Take, for example, reading a book. If you pick up a book and read it because you genuinely want to learn more you are intrinsically motivated. However, if you're reading a book to pass a course you are extrinsically motivated. Some other examples of extrinsic motivation may be familiar to you... exercising to lose weight, going to work to make money, studying to pass the course, or driving within the speed limit to avoid the fine. Are you mostly extrinsically  motivated?

A behaviour that is driven by intrinsic motivation lasts longer and becomes a lifestyle change. Why is this type of motivation seemingly so difficult to experience? Why is this type of motivation so hard to come by?

Perhaps this blatantly stereotyped comic is part of the reason. That is, there is a huge 'grey area' of motivation. Some people may be intrinsically motivated by external things. I tend to believe that our society, one of overindulgence, is making this seem like the only type of reality. For instance, from a very young age we are taught to 'go to school' so we can get 'good jobs' in order to 'support a family'. Society fills in the blanks by shaping perspectives into thinking that 'good jobs' are those that are stable and high paying. Society shapes the perspective that 'supporting a family' means buying them things and going on nice trips. All of these perspectives are based on the fundamentals of external motivation. No doubt intrinsic motivation seems so foreign. 

I think the most effective way to 'find' intrinsic motivation is to explore what is most important to you. Not just why you want something... but what is most important to you. Is your health most important to you, or is not having love handles important to you? Is getting a full nights sleep most important to you, or would you rather be able to gossip about the latest 'Bachelor' episode? Whatever it may be, you have to be entirely true to yourself when you answer these questions. The answers may surprise you.

Once you determine what is most important to you it will likely become more clear as to what behaviours you truly want to stick with.

Are you SURE you want to be Healthier!!

I get it... you want to be healthier. But why? Are you just saying that because it sounds nice? Because it's expected? Actually 'being healthy' may be more difficult than you think. Especially if you're not very healthy to start with.

Changing a behaviour can be incredibly difficult. Desire to change is in abundant supply, but the reality of change is that it is hard. Research around behaviour change consistently shows the 80-20 rule to be true: that is, 20% of people show up ready to change and the remaining 80% are not ready to take action (Behaviour Change Institute). Think about a time in your life when you've wanted to just change one thing.. how did that go? Chances are you were part of the 80% that wasn't quite ready to make the change.

#iwish

In order to set yourself up for success, I recommend setting a very specific goal. Instead of just saying, "I want to be healthier." try shaping it as "I want to eat vegetables at every meal" or "I will go to the gym everyday". Setting goals such as the ones I've suggested, give you more direction and help in adapting your goals if something's not working.

Some things to consider in your attempt to "Be Healthier":

1. You will go to the gym when you'd rather do ANYTHING else. 
2. When someone offers you that extra sugary and buttery dessert, you'll say "no". 
3. You will keep going to the gym even though you don't think anything is changing. 
4. When you're out with friends and they order the extra big nachos with extra delicious cheese, you will keep telling yourself that 'you don't want any'. 
5. After a long day of work and you're cuddling up on the couch you'll want nothing more than popcorn and some treats. Instead, you'll just have water. 
6. When the weather is less than ideal, you'll put on your runners, layer up and go for a run anyways. 
7. You will be sore a lot of the time and spend way more time stretching than you ever thought possible. 
8. At times you will think you're hungry... but in reality you're just bored of plain broccoli. (spice things up a bit.)
9. When shopping for groceries, you will avoid certain aisles. The power of the snack aisle can be overwhelming. 
10. You will own more water bottles than you need.

2015 New Years Resolution: Be Healthy

Yay!!!  You want to be healthier this year! Congratulations! You deserve it!

First things first... Are you SURE you want to be Healthier?

Second things second...

The 30 day 'Body Loves Health'  Fitness and Food Challenge

How it works:

Because there is already soooo many 'challenges' online I will not be creating a new one. Chances are if you're looking at this post you already know how to 'google' anything.

Body Loves Health will help you to successfully complete this 30 day challenge. For those of you with copious amounts of will-power and drive to complete a 30 day challenge without some assistance... good for you! The majority of us will not stick to a 30 day challenge and before we know it, we're right back to where we started after only doing the 'challenge' for 2 or 3 days.

How to successfully complete a 30 day challenge:

1. Pick a challenge
2. Make a Schedule
3. Identify your Barriers
4. Have a Back up Plan

1. Pick a challenge
1. This may or may not be something that you enjoy doing. Perhaps you're wanting to 'learn to love burpees', or maybe you want to 'be a runner', even though you don't enjoy even 1 minute of running. Remember that, as humans, we are programmed to take the path of least resistance. In this case, the path of least resistance is sitting on the couch, ordering take out, being comfortable. So by changing your habits, you are asking your body to go against what we are programmed to do.... hang in there, keep a long term goal in mind, and constantly try to overcome your human nature of taking the path of least resistance. 
2. Make a schedule
1. Ensure this is as specific as possible. I would shy away from generalizing a schedule that sounds like "every morning", or "before I go to bed". Get out your schedule for the next month and determine when you will make the time for your challenge, every day. Don't underestimate the power of special events, birthday parties, dinners out, to take over your "challenge" priority. 
3. Identify your barriers
1. This closely aligns with making a schedule. If you know 3/30 days are going to be crazy busy while doing your 30 day challenge, prepare for this. Schedule this day ahead of time to determine when you will make time complete your challenge. You may have to sacrifice some things, but remember... you're doing this for your health. If you know, seeing the 'golden arches' every day on your drive home will make you crave fatty food, then take a different way home. If you need to eat a sugar treat every time you turn on the Food Network, don't watch the Food Network. Instead of sitting on the couch as soon as you get home, go and change into your work out clothes. You may not get to work out right away... but at least having the clothes on is one less barrier to completing your challenge. 
4. Have a back up plan
1. Life is not as perfect as you want it to be. Even if you want to clear your entire schedule for 30 days just so you can finish this challenge, something may come up that won't let you do that. All things in life are temporary, and you never know what's going to change and when it's going to change. If you happen to miss a day of the 30 day challenge, don't let it ruin your intent to finish the challenge. At the end of the 30 days, would you rather have quit after missing Day 16 of the challenge or say you completed 29/30 days in a 30 day Challenge. Keep going, and figure out what will work best for you if 'life' happens to get in the way of this precious '30 day challenge'. 

Other tips to help have a successful 30 day Challenge

1. Write on your bathroom mirror in dry erase marker. If you're willing to sacrifice a clear mirror for one month at the cost of your health, keep a dry erase marker in your makeup kit. Use the mirror as a tracking tool, a motivator, or a goal reminder. Write whatever you want on the mirror, just make sure it acts as a constant reminder of your desire to finish a 30 day challenge. (you could also write on your fridge, microwave, CAR (if you're feeling so brave), glass coffee table, TV(you may want to test this out first), basically any smooth shiny surface is great for dry erase markers)
2. Set alerts in your phone. For instance if you're doing a 30 day water challenge, set a timer to go off every 20 mins that says, 'Drink Water'. 
3. Tell people that you're doing a 30 day challenge... some people may not be supportive, but more than likely they will be supportive, ask you about it later, and possibly even join in! 
4. Remember that you're not doing this challenge because you hate your body and you want to change it... do it because you love what your body is capable of, and because of what you want your future body to be like. 
5. Control your environment. If you want to take your vitamins or floss your teeth for 30 days, keep floss and vitamins EVERYWHERE that you'll be. Keep running shoes or a spare change of clothes in your car, and NEVER miss a workout because you can't find a hair tie... (I've actually used this excuse before). 

Health Tip: Drink More Water

Drink Water!!!

It's been said time and time again... yet people still are not drinking enough water. Fill up a water bottle and carry it with you where ever you go! You'll be amazed how much better you feel if you just drink enough water.

Reasons I drink water:

1. I get to skip out on work... the more I pee, the more I'm not at my desk ;)
2. I get to buy a new water bottle every so often.
3. Taking a sip of water can abolish awkward moments in conversations... sometimes....maybe
4. I get to make pretty food slices to add to my water ie cucumber, lemon, lime etc. 

Weekly Grocery List

Sometimes it feels like I recreate my grocery list every week... but in reality I pretty much buy the same things all the time! Here's a standard list of things usually on my grocery list...

Cucumber

Tomatoes

Squash

Apples

Bananas

Spinach

Yogurt

Wraps/Bread

Eggs

Some-Meats! 

I have to try very hard to keep junk food out of my house. If it is anywhere in the house, I will be sure to eat it! Even as much as I try to hide it from myself 'just in case' I feel like I want a treat, I can not do it. It will be gone! 

If healthy is my only option, I'll choose it every time. However, when faced with the decision between carrot sticks and sugary granola bar... the carrot sticks don't stand a chance. 

Grocery store tip: Shop the perimeter. If you want to buy food that is more fresh and less processed, you'll likely find it around the outside of the store. This is because fresher foods typically need to stay colder than room temperature, therefore needing electricity which is found against the outside walls.