What motivates you? Better not be what old mate thinks…

Exercise from within?!?!? Recently researchers in Portugal searched the globe for the latest research in exercise and healthy eating motivators with particular reference to the outcome of these habits on personal self-worth and body image. It was found that the exercising individual that exercised exclusively on body appearance and external motivators such as weight loss and the praise of others were seen to have poorer levels of self-worth and likely to have a more negative body image. Those that were motivated more intrinsically, connected to what this meant to them as a person won out in the self-worth and positive body image stakes. Focussing more on ‘quality of life’ as an outcome rather than an image of their body or calorie burn were seen to have greater intuitive eating habits (ie. eating connected to their feelings of hunger), enjoyment of exercise and felt better within their own bodies. The researchers suggested in their conclusion that exercise and healthy eating habits be encouraged under three main principles to promote positive body image and self-worth. These three were autonomy, competence and relatedness.

Autonomy refers to the link of that individual action to be aligned with that person’s values and ‘adding’ to their life consistent with those values. A life of their choosing, not an obligation or guilt aversion (I ate badly so I need to suffer the consequences). Competence through the reinforcement of that individual progressing through their action in the direction of their choosing, constant feedback and reference to those goals is essential. As health professionals, it’s our duty to provide that feedback and really sell the value of that individual action to that person’s life, one veggie is better than none, one walk is better than another night on the couch! Finally, relatedness summarises the individuals opportunity to achieve their goals in an environment they can relate to. We are social creatures, an environment free from judgement and pressure is highly likely to help you achieve feelings of higher self-worth and efficacy. An encouragement of effort and consistent action without the additional layer of guilt and overwhelm through comparison to others within the environment is an important layer to the good life!

So in short, if you want to exercise and eating to serve you:

First figure out what it is you’re exercising and eating for, what matters to you? to quote an overused phrase, What’s your WHY?? What are we fuelling and firing up for? Here is a big tip, try not to answer with a NOT, I’m not going to be…. sick, lazy, a grumpy old man, like this forever. “Wanting to be a positive role model for my son with self-respect and setting an example through action” is one of the best I’ve heard. 

Secondly, make sure you start at a level where you can build your confidence from. Through competent action, we build rather than implode. The overwhelm of the start line we have all felt in many areas of our lives, you only have to run the marathon once, don’t start trying to run 42.195kms on day one, just take the first step, and then add another tomorrow.

Finally, use that big thing in between your ears to assess your social environment, if it’s one of encouragement and a source of inspiration then wonderful your set! If it’s one where you feel belittled and patronised and compared to others then we need a new environment for you. You will never relate there because you will never feel like you can be yourself. Some people thrive in these ‘I will show them’ style paradigms however the majority of us with all we have to juggle, find it a recipe for burn out rather than a source of energy. 

Try answering these questions:

Who do you want to be? Why?

What does that person eat like?

What does that person do for exercise? How often do they do it? Where would they start?

Where can you do it, where you can be yourself?

What action can you take that you are competent of right now? A walk, a run, a push-up, a vegetable in your dinner, eating breakfast, skipping the drive-thru?

Remember our habits are daily votes for that person you deserve to be!


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Just over three years ago my life changed, I started training with Sean! I was unfit, weighed over 100 kilos and hadn't exercised in years. Initially I had three goals I wanted to achieve - I wanted to lose 14 kilos, to be fit at 40 (I’d just turned 39) and I wanted the "bicep vein". I honestly thought 14 kilos was never going to happen, too hard, but with an ever-changing exercise routine (you definitely don't get bored) and some positive changes to my diet I achieved it in only four months and just in time for Christmas! Fast forward another couple of years and I’ve now lost a total of 26 kilos, am fitter than I have been since my early 20’s and I can see the bicep vein! More importantly Sean and Amy have helped me make positive lifestyle changes that will stay with me for life. I never thought I would like exercising, never thought I would be under 100 kilos let alone 77, and never in my wildest dreams did I ever think I would love boxing! Sean is an awesome trainer, a top bloke and I wouldn’t be this fit in my 40's without his amazing support.
Damian Brunow