You likely have never heard of Ron Hill. Ron has the impressive distinction as the holder of the longest known running streak. Get this…Ron ran at least one mile every day from December 20th, 1964 to January 30th, 2017. Every. Single. Day. For 52 years and 39 days. That includes after a car accident in 1993 in which he snapped his sternum. Granted, Ron was a professional runner having represented Great Britain in the Olympics and in the Commonwealth games where, in 1970, his 2:09:28 marathon time made him only the second person to break the 2:10 barrier at the time. But that’s still an impressive “feet” (see what I did there?!) nonetheless.
Most of us can better relate to Jonah Hill who, unlike a professional athlete, balances a demanding career with staying in shape Jonah is also someone who has struggled with maintaining a healthy weight. How did he lose his weight? Here’s what he shared with ABC News: “I wish there was some crazy thing that I did, like a pill or a genie or something, but I went to see a nutritionist, and he told me what to eat and to change my habits and stuff.” It sounds rather simple. What he doesn’t say is that it started with acknowledging his then current unhealthy behaviors, having a desire to change, and taking action.
Motivation is a function of inspiration and action. How does one create motivation with so many opposing forces – time, fatigue, distractions, injury, fear, etc. – and when not naturally inclined toward motivation? While weight loss and improved body image are great motivators, at WellTree we are focused on how healthy habits can support heart health and longevity. Below we will explore motivation and offer some suggestions that helped to fuel both Jonah and Ron.
Start with Why
Before embarking on your fitness journey, it’s important to connect with your why. Your why sparks your inspiration which is key to staying motivated. Inspiration for one’s fitness journey can vary by a number of factors including age, life stage, relationship status, health status, athletic background, and more. People who developed healthy habits early in life are more apt to identify as an athlete and build healthy habits in their daily routine. On the other end of the spectrum are people who have never identified as an athlete or who may have identified as an athlete at an early age but shifted focus as other obligations – college, work, marriage, parenthood – got in the way. Some people encounter a health scare which inspires a radical change. My hope is to help inspire you before a health scare does, or before a health condition makes it much harder or eliminates the option altogether. Here are some whys to consider:
- Social benefits – Fitness can be a great way to meet people, specifically people who are motivated to stay healthy. Depending on where you live you can find gyms, fitness studios (yoga, pilates, spin, crossfit, HIIT, etc), or fitness oriented clubs (hiking, running, triathlon, cycling, climbing, etc.). You can find meet-up groups for fitness activities like hiking. When you surround yourself with people who represent the values you hope to attain, the more likely you will be to succeed in accomplishing your goals.
- Improved Physical Appearance / Self-Image – This can be a motivator for many…they look in the mirror and decide that there is room for improvement. Note, this is not to judge anyone’s physical appearance. People look the way they do for many reasons from genetics to diet, and/or lack of exercise (eating more calories than they burn). I personally would hope that there are additional and deeper motivations for fitness, but we live in a society that values a fit body type, for better or for worse. If that inspires your journey toward fitness, then more power to you…use it as a tool, while being kind to yourself in the process.
- Physical Health benefits – It’s generally understood that exercise is beneficial to your health and longevity. Specific to heart disease, exercise has a range of benefits including strengthening the heart muscle, lowering blood pressure, lowering cholesterol, and reducing the risk of cardiovascular disease. The CDC recommends a minimum of 150 minutes of moderate intensity aerobic activity per week and muscle strengthening 2 or more days per week. Sometimes it isn’t until one encounters a significant health scare that they find inspiration toward fitness. I encourage you to take a preventive approach toward your health. As the old saying goes, an ounce of prevention is worth a pound of cure.
- Mental Health Benefits – In the documentary “Stutz” in which Jonah Hill talks about his mental health journey alongside his therapist, psychiatrist Dr. Phil Stutz he said this about his weight: “When I was a kid, exercise, and diet was framed to me as like, ‘There’s something wrong with how you look’, but never once was exercise and diet propositioned to me in terms of mental health. I just wish that was presented to people differently.” Fitness has many benefits that can positively impact one’s mental wellbeing: reduces stress / anxiety / depression, improves self esteem and body image, boosts brain health and cognitive function, improves sleep, and more.
- Family / Kids – Your loved ones can be a great motivator. I can’t account for all family dynamics, but odds are that if you have family and kids in particular, they love you and would like for you to be around for as long as possible…and ideally in as good of health as possible (trust me, caregiving for an immobilized parent is taxing on your family). Your family may not be related by blood, they could be your best friend. Whoever it is that you consider family, stay healthy and alive for them. I’ve always been motivated toward health, however the reason behind my motivation changed when my daughter entered my life 6 years ago. My aortic aneurysm and subsequent open heart surgery added to my motivation and desire to stay alive. I made further changes to my health and wellness routine that are all designed to keep me above ground as long as possible.
- Because You Can – Think of those who would love nothing more than to move their body toward better physical fitness. Close your eyes and envision the cancer ward at your local hospital. Think of someone you know who has suffered a debilitating injury. Do it for them…because you can.
Ways to Motivate
Now that you have pondered some of the reasons inspiring your fitness journey, now it’s time to put your plan into action. The tips below if implemented in your routine can help to keep you on track with your fitness journey.
- Set a Time – In his fantastic book “Atomic Habits” author James Clear argues that motivation can only get you so far. He suggests implementation intentions which can help put the plan into action by stating the specific time, and location that you will perform a specific action. Instead of saying “I want to exercise more,” say, “On weekdays at 6:30 a.m. I will run around my neighborhood for 30 minutes.” Setting an implementation intention can increase your chances of success by 3x by creating specificity around how the plan will unfold.
- Workout in the Morning – Working out in the morning vs. the evening has pros and cons. One of the pros to working out in the morning is that you will be more likely to stay consistent because your routine is less likely to be interrupted by daily responsibilities and unexpected events. Exercise also boosts endorphins which will help to increase your mood and mental clarity, setting you up for success for the rest of the day.
- Prioritize Sleep – Exercise requires energy and sleep is where your body recharges and reenergizes. Without proper sleep, you will not have the energy required to maintain a consistent workout routine. Not only does sleep help you exercise, but exercise helps you sleep! So put down the remote and replace “Netflix and Chill” with “Sweatflix and Treadmill!” Ok, I’ll see myself out now…
- Visualize – Incorporate visualization into your routine by taking a few moments each day to close your eyes and vividly imagine achieving your fitness goals. Picture yourself completing your workouts with energy and confidence, or visualize the physical changes in your body as you progress. Imagine the feelings of accomplishment and the benefits to your health. This mental rehearsal reinforces your commitment and can significantly boost your motivation to stick to your exercise plan. Remember, the key to effective visualization is detail and emotion – the more vividly you can see and feel your success in your mind, the more impactful it will be. A health and wellness vision board can be a powerful tool to help clarify your goals and provide that spark of motivation.
- Commit to a Goal – This is one of the first things that I suggest to people who aim to improve their fitness. Signing up for an event like a 5k running race can give you something to work toward. You also have to pay to register for the race, so that creates an added incentive to do the work required to show up. Your goal must be realistic for you based on your age, experience, health status, and current level of fitness and you will hopefully see a gradual progression of your fitness through time. Setting too aggressive of a goal can risk injury and more. And whatever you do be sure to incorporate rest and recovery in your fitness routine, especially if you exercise with intensity as that will allow your body – and mind – to recover.
- Find an Accountability Partner – Nothing holds you accountable quite like the friend or friends who are waiting for you on the corner, at the gym, or wherever, to start your workout. Your accountability partner makes the exercise about more than just you…someone else’s time is at stake. Find a friend, a fitness club, or even a personal trainer (you can even find them online!) who can help to ensure that you are staying consistent in the execution of your plan.
- Use an Accountability Log – The first person you should be accountable to is yourself. A good way to stay accountable is to create an exercise log where you record your daily activity. You can even refer to it on the days that you don’t exercise as a way to maintain focus on your fitness. As the log fills out over time you will feel an increasing sense of pride that compounds through time.
- Use a Fitness Tracker – Technology makes it easier than ever to stay accountable to your fitness routine. The Apple Watch provides activity tracking that you can use while doing your exercise. The Apple Watch also “gamifies” exercise with their fitness rings which provide prompts throughout your day to help ensure you close your rings in support of your health goals. And nothing is more gratifying than closing your rings through time. Of course, there are many options to choose from – Garmin, Samsung, Fitbit, Whoop, and others all make good devices. Find the one that works for you and start logging your activity.
- Read an Inspiring Book – Many books can help to inspire fitness, but the book that is at the top of the list is “Can’t Hurt Me” by David Goggins. If you’re unfamiliar, David Goggins is an extreme endurance athlete, a retired Navy Seal, and is often called “the toughest man alive.” What makes his story especially compelling is his backstory of growing up in an abusive which he escaped with his mother to a small town in the midwest where he experienced bullying and racism. He weighed 300 lbs when he decided he wanted to become a Navy Seal, and lost 100 lbs in 3 months so he could achieve his goal. Today he inspires millions through his books and his Instagram (@davidgoggins) where he is known for his “tell it like it is” approach to motivation. I recommend listening to the audio version of the book while you are exercising…you may never stop!
Maintaining a consistent fitness routine is challenging, even for the most motivated people. Consistency is key to creating a habit. That said, we are all human and there are days when you simply don’t feel like working out. Listen to your body, but stay mentally strong to maintain focus on the bigger goal of good health and longevity. All of this should be implemented with a focus on what’s right for you. If you’re unsure, seek professional help before you embark on your fitness journey.
Best of luck in finding your mojo and tapping into your inner Hill – Ron or Jonah!