Exercise & Motivation, Part 4: Maintenance & RelapseWriten by Tanja Gardner
WHAT ARE THE MAINTENANCE AND RELAPSE STAGES?
In the maintenance stage, youve been exercising regularly for long enough that its become a habit. Youve created a routine that works for you, and (if youre doing it right), youve started seeing the benefits you originally wanted in your life. There are still a few traps that can derail you, though. When this happens, and you find yourself no longer exercising, youre in Prochaskas Relapse stage. Most traps will either involve a change in your life circumstances, a change in your goals, or a combination of both so if youve been exercising regularly for a while and suddenly find motivating yourself difficult, ask yourself whats changed.
CHANGES IN CIRCUMSTANCE
If your circumstances have altered, youll usually be well aware of whats happened and how its affected your motivation. For example you might enjoy exercising in a gym, then take a sudden drop in income that doesnt allow you to keep your gym membership. Your working hours might change, making your original workout timeslot unavailable. Someone you exercise with might decide to stop, or you might injure yourself somehow. All these things will disrupt what was an effective routine, and if you dont actively plan to work around the disruption, it can sap your motivation to keep exercising.
If this applies to you, imagine you were back in the Contemplation stage, and look at the motivation suggestions for this stage. Revisit your main goal for exercising. Is it still valid? If so, move through the suggestions for the Preparation stage. Your initial how no longer works so what needs to change? If you can no longer keep the routine that used to work, what can you still do thats convenient, enjoyable and affordable? If youve kept a fitness journal, go back through the entries you made when you were setting up your routine. What did you think of to try then (and didnt end up using) that you could experiment with now?
CHANGES IN GOALS
If your circumstances havent changed, its likely your goals have. Perhaps your initial goals arent relevant any longer? If this is the case, dont beat yourself up about it instead, ask yourself what you *do* want now. Perhaps you started off enthusiastic about training for a triathlon, but quickly found the required time and effort unbalanced your life. Perhaps you began wanting to lose 20kg, then realised as you had to replace your entire wardrobe that you actually preferred being curvy now you just want to feel healthy and energetic. Remember, its your life and no-one can tell you what your goals should be. Its OK for goals to change whats not OK is to keep grimly putting time and effort into something you dont actually want any more.
Remember theres a difference between wanting to take a day off, and losing long term motivation. Part of any successful plan is allowing yourself occasional rest days. Taking one or two every week doesnt mean youve moved into Relapse in fact its necessary to avoid overtraining. Its also OK to vary your workout intensity from week to week alternating weeks of pushing yourself with weeks of coasting. This strategy (called periodisation when its done to a specific plan) is actually far more effective for reaching fitness goals than pushing yourself as hard as you can every single workout. If youre starting consistently skip workouts though, you need to figure out why and do something about it.
GETTING HELP WITH MOTIVATION
Finally, as we suggested for those in the Action stage, if its getting harder to stay motivated despite all of the above suggestions, think about working with a personal trainer. In fact, a trainer can help you manage your motivational difficulties whatever stage of Prochaskas model youre at (or even if youre not quite sure where you are right now!) If youve thought about hiring a trainer in the past, but the time has never been right, Optimum Life Ltd has an offer that might convince you to finally make the investment in yourself, your health, and your happiness. If you e-mail us on mailto:optimumlife@xtra.co.nz during October, youll be able to sign up for a full Total Fitness Membership at a 25% discount - only $US30 per month (when you consider that most trainers charge between $50-100 per session, you can see why its such good value!)
As you can see from this article series, the question of how to motivate yourself to exercise isnt an easy one to answer (if it was, wed all be exercising regularly, and thered be no need for this article!). The best way to motivate yourself depends very much on where in the stages of change you are at the moment with respect to exercise. Figure out where you are in the model, then try the relevant suggestions for getting yourself moving. If you have any questions, comments or feedback, please dont hesitate to contact us wed love to hear from you. Otherwise, may every day bring you closer to your Optimum Life.
Copyright 2005 Tanja Gardner
This article Tanja Gardner, Optimum Life Ltd. Please feel free to reprint it in whole, as long as this resource box remains intact.
Optimum Life Ltd (http://optimumlife.co.nz) provides balanced fitness and stress management services to clients worldwide. For details of how we can help you achieve your optimum fitness on a budget, visit http://trainerforce.com/optimumlife
For a copy of our free 'What is Optimum Fitness?' Report and Checklist, please send an e-mail to mailto:optimumlife@xtra.co.nz with 'Please send Fitness Checklist & Report' in the subject header