Copyright 2005 Tanja GardnerIn the first article in this series
(http://tinyurl.com/8ztbo), we gave you an overview of the
stages of change in Prochaska?s Transtheoretical model.
The first three of these stages are all about getting
started. They apply to anyone who?s not actually regularly
exercising at the moment. If you were active in the past,
but don?t now (i.e. you?re in the ?Relapse? stage), then,
motivationally speaking, you?re in one of these stages.
Just as a reminder,
the stages are:
- Pre-Contemplation: When you?re not active, not thinking
about it, and really don?t see why you should be;
- Contemplation: When you?re thinking about getting active,
but not quite ready to get around to it yet; and
- Preparation: You?ve thought, you?ve decided, and you?re
making arrangements as you read this ? you?re just about to
start, honestly!
PRE-CONTEMPLATION
If you?re at the Pre-Contemplation stage, you don?t really
want to change. Others might have said you should, or you
may have read something about why activity?s supposed to be
good for you, but deep down, you?re not convinced. As far
as you?re concerned, there?s nothing wrong with your life
exactly as is.
If this sounds like you, I invite you to take a candid look
at your life. Are you truly happy with how things are?
Look back over where you are now compared to where you were
ten years ago. If the same trend continued for another ten
years, would you honestly be happy with where you?d end up?
If so, congratulations! You?re the only person who knows
what?s right for you, and no-one, including me, can tell
you how you should feel about it. If there?s nothing you?d
like to change about your exercise habits, you probably
don?t need to be reading this article. If you find,
however, that there are things about your life that could
be better, let yourself think about them. What?s not
exactly the way you want it?
What would your life look like if it *was* the way you
wanted it? What would you feel like? You don?t have to do
anything right now to change ? just let yourself think
about what could be better.
CONTEMPLATION
If you?re at this stage, you know you want to make a
change, and you?re thinking about what your life might be
like if you make it. You?re not quite ready yet though,
and that?s OK. Instead of beating yourself up for not
having started yet, take a deep breath and give yourself a
chance to really explore why you want to get more active.
What exactly do you want? To become healthier? Stronger? To
slim down or tone up? Why do you want it? What difference
will it make in your life? These are questions that will
help to make it easier to stay motivated in future.
Think about how you could turn what you want into a
specific, measurable goal. Ensure sure that goal is big
enough to inspire you, but realistic enough that you don?t
believe it?s doomed to failure from the beginning. If you
have a *really* big goal (for example, to lose a large
amount of weight, or to compete in a sporting event), think
about breaking it down into a series of smaller goals.
Consider starting a fitness journal to answer these
questions (if you already keep a journal, just write them
in there). Once you?re sure you?re crystal clear on why you
want to exercise, you?ll find yourself moving naturally
into the next stage ? your ?why? will drive you to thinking
about the ?how?
PREPARATION
At this stage, you?ve decided that the need for change is
stronger than the need to stay the same, and you?ve started
thinking about how to make it happen. You might contact a
gym, call a personal trainer, or just decide to go for a
regular walk.
If you?re here now, it?s time to start exploring how you?re
going to make your goal happen. There are many ways to be
active, and it?s important to find what?s right for you.
The quickest way to kill your motivation is to just throw
yourself into the first exercise programme you come across
and expect willpower to keep you going. Willpower may be a
factor, but
your programme also needs to be enjoyable, convenient, and
work for your budget. Some possibilities you may want to
consider include:
- Gym classes
- Dance
- Martial arts
- Mind/body activities like yoga or t?ai ch?i
- Walking/hiking/running
- Cycling
- Swimming
- Weights training
Record your research and thoughts in your fitness journal.
If you can?t find anything that sounds like it will be
convenient, enjoyable and affordable, think about
consulting a fitness professional. Chances are, if you
understand where you want to be and why, as you start
investigating how you can create routines that will get you
there *and* let you enjoy yourself when you do, you?ll find
yourself itching to get started.
Which is when you move into the next stage - Action.
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Optimum Life's Tanja Gardner is a Personal Trainer and
Stress Management Coach whose articles on holistic health
and relaxation have appeared in various media since 1999.
To read more articles like this one, please subscribe to
Optimum Fitness News at
http://optimumlife.co.nz/Newsletter%20Signup.htm . To find
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http://www.trainerforce.com/optimumlife/ .
To find out more about holistic fitness and stress
management please contact Tanja on tanja@optimumlife.co.nz
