Investing in your own transformation is a difficult thing for a lot of us, but it is so important. Whether you invest your time, money, or effort, showing up for yourself and investing in your own growth is the key to seeing the results you are hoping for.
If You Are Ready to Invest in the Next Step, You Should:
Remember that you are not the only one who doesn’t have everything figured out
Take the step to invest in yourself through a coach, training program, or just asking for help
Believe that you are worthy of this investment, and watch how you can show up for yourself
I have been putting off fixing up my garden for years. Once I finally decided to do something about it, and reach out to an expert for help, my years of procrastination were fixed in just a few hours. What really surprised me was the amount of joy and satisfaction I got from seeing the fruits of my labor.
Your nutrition and training program might be a lot like my garden. But instead of feeling overwhelmed and putting it off, or being afraid of asking for help, taking the initiative to invest in yourself will feel so much better than procrastinating.
Investing in yourself means that you get to borrow the education and expertise from others, and it helps you avoid the constant overwhelm of trying to learn and do everything yourself. Hiring an expert is an investment that you can make that will result in the growth and transformation you are looking for.
You are not alone in the challenging things. By believing that you are worth it and investing in your own growth, you can ditch that feeling of overwhelm and experience the great feeling of seeing your own metaphorical garden bloom.
Are you ready to invest in your next step? Share your story with me in the comments section on the episode page.
“I want you to think, where have I been reluctant to ask for and seek out the help that I really need in order to make the progress I want to see and ultimately get the transformation that I really truly want?” (2:27)
“When you hire an expert, whether it is a gardener or a nutrition coach or someone to paint your house, you are making a very wise choice.” (12:22)
“You are worthy; you have always been worthy; there is no question about your worthiness. And at any point in the process, wherever you are with your nutrition or your strength training, are worthy of hiring someone.” (16:36)
“You start to value yourself and show up for yourself differently when you invest in your own growth, in your own transformation.” (18:40)
“If you are ready to figure all this stuff out, have expert guidance, get the coaching and the community support that are so so important in long-term progress, then we are waiting for you to apply!” (23:44)
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FYS 410: The Power of Intrinsic Motivation in Fitness
Lifting heavy is great, but there are a lot of ingredients that go into the recipe for getting better results out of your strength training. Having a program that works for your body, and your goals, is absolutely key to long-term consistency and results.
If You Want to Improve Your Strength Training Program, You Should:
Your program is the plan that is going to take you to your goal, which takes a lot of thinking and skill. This is why it is so important to understand that training concepts are not the same thing as strength training programming, and this is why they are so much more effective than just doing random workouts.
While the ‘what’, lifting heavy, may be easy to understand, the how and why of getting there is much more complex. Creating a plan that progresses and periodizes over time will help you accomplish the best of what strength training can do.
While random workouts will no doubt do something, adding muscle mass and having a well-rounded workout is essential, especially as you train into your 40s and beyond. Lifting heavy and moving your body is great, but you need a program that is suited to you and your body's needs if you are ever going to reach your goal.
By trusting the process and following a program that is aligned with your goals, you can take the burden off yourself and focus on being consistent. By showing up for yourself, you can continue to see great results and feel supported on your strength training journey.
What is your relationship with your training program like? Share your thoughts with me in the comments section on the episode page.
“Often we hear that we should ‘just lift heavy’. But what are the things that really go into just lifting heavy? And is lifting heavy really enough?” (2:25)
“If you have a goal, you need a program.” (12:38)
“Even though I have been coaching and lifting for over 10 years, I knew I could still get better at writing programs” (20:53)
“Lifting heavy is an integral part of many great strength training programs. But it is not the only thing you likely should do, especially if you are trying to become more well-rounded and fit in your 40s and beyond.” (22:09)
“There are a lot of things that we can do differently based on going through our 40s and beyond to start working with what's going on and working with those changes instead of saying, ‘well, it's just pointless; there is nothing I can do about this’.” (25:32)
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FYS 409: Overcoming All or Nothing Thinking In the Gym
FYS 408: Growth Mindset in Fitness
Fitness and motivation go hand in hand when achieving your goals. But have you ever stopped to think about the basis behind your goals? Intrinsic and extrinsic motivation for fitness are both part of the fitness process. However, it is important to stay alert and aware of where your motivation is coming from in order to achieve long-term results.
If You Want to Become More Intrinsic In Your Motivation, You Can:
Consider your intrinsic motivations for your overall behaviors
See if there is room to shift your extrinsic motivators along the spectrum
Give yourself some choice when it comes to the things you are working on
Your Motivation Matters
We all have a wide range of motivational factors, whether we are just stepping foot in the gym or have been there for years. Regardless, the ‘why’ behind your motivation can play a key part in how you succeed in the long term. This is why it is important to understand the difference between intrinsic and extrinsic motivation so that you can apply these concepts and better understand your own fitness goals.
Challenging yourself to understand your goals and how those goals align with your values are key concepts in any athlete's journey. While there is no ‘right’ or ‘wrong’ motivation, finding a way to connect to something that is in line with your values and identity will only help you in reaching your full potential.
Understanding the Intrinsic/Extrinsic Grey Area
Extrinsic motivation as your starting point can help a person get started toward behavior change, but in the long term, developing a sense of intrinsic motivation is what will keep you going. Extrinsic motivators are not inherently bad. They are often present when someone starts a fitness or nutrition program, and there is nothing wrong with that. However, it is your intrinsic motivators that are going to keep you going, and for the right reasons.
Shifting to more intrinsically linked motivators will help you see your behaviors through for the long haul. And aren't long-term results and consistency what we are really after?
Have you ever considered your intrinsic and extrinsic motivations? Share your thoughts with me in the comments on the episode page.
“This is very common. It is nothing to feel bad over; it is nothing to feel guilty for; it is just worth noticing and building awareness of.” (3:12)
“When it comes to improving your fitness, whether it is adding strength, building muscle, improving your cardiovascular function, you're just working on consistency with getting into the gym; mindset is a crucial component of this.”: (8:38)
“Flexibility in thinking, your mental skills, are incredibly important in this time. And I would venture to say, maybe more important at this time of life than any other time in your life.” (9:51)
“If all of it is to do an hour, nothing is to sit on the couch, what is something that you could do?” (13:28)
“With continual practice and awareness over time, you can really start to shift this way of thinking.” (13:49)
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Desi & Ryan: Intrinsic Motivation and Self Determination in Human Behaviour - Book
Get 20% off Legion Supplements with code STEPH (20% off your first order, double points on follow-up orders)
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