It’s great that you have a specific reason for wanting to work out, whether it’s slimming down for swimsuit season, preparing for an upcoming reunion, gearing up for an adventure vacation, or simply wanting to feel stronger and enjoy life more. Whatever your motivation, having the support of Curves can help you reach your fitness goals.

Once you’ve accomplished your initial goal, it’s important to think about what comes next. Regular exercise is crucial for long-term health and happiness, so it’s essential to find a sustainable solution that keeps you motivated for the long term.

To help you tap into your internal motivation and stay committed to your fitness journey, here’s an effective 10-step process:

1. Reflect on your values and priorities: Consider what truly matters to you and how exercise aligns with your values and goals.

2. Set specific, achievable goals: Define clear, realistic objectives that you can work towards.

3. Find activities you enjoy: Choose exercises and activities that you genuinely like doing, as you’re more likely to stick with them.

4. Create a supportive environment: Surround yourself with people who encourage and support your fitness journey.

5. Stay accountable: Track your progress, whether it’s through journaling, using fitness apps, or working with a trainer.

6. Be flexible: Adapt your exercise routine as needed to accommodate changes in your schedule or circumstances.

7. Focus on the process, not just the outcome: Enjoy the journey of becoming healthier and stronger, rather than solely focusing on reaching a specific goal.

8. Celebrate your successes: Acknowledge and celebrate your achievements along the way, no matter how small.

9. Practice self-compassion: Be kind to yourself, especially on days when you may not feel motivated or when progress feels slow.

10. Keep learning and growing: Stay open to new experiences and opportunities to expand your fitness knowledge and skills.

By following these steps and tapping into your internal motivation, you can create a sustainable exercise routine that supports your long-term health and well-being.

 Define your personal mission statement.

Asking yourself what you were put on this earth to do can be a powerful way to uncover your mission and purpose. Your answer may revolve around raising a family, being an innovator or writer, or living a life characterised by loyalty, compassion, and honesty. If defining your mission statement feels challenging, you can consider how you want your friends and family to perceive you or reflect on your strengths and how you want to utilise them in this lifetime.

Exploring these questions can provide valuable insight into your mission and help define your fitness goals. For example, if you value being present for your family and want to lead an active lifestyle to set a positive example for your children, your fitness goal may involve prioritising regular exercise and healthy eating habits. Alternatively, if you aspire to be an innovator in your field, maintaining physical and mental fitness may be essential for sustaining creativity and productivity.

Ultimately, aligning your fitness goals with your broader mission and purpose can provide a deeper sense of motivation and fulfilment, driving you to pursue a healthier and more balanced lifestyle.

With your mission in mind, make a list of your priorities.

 Health

 Relationships

 Work

 Children

 Serving a higher power

Taking care of a loved one

Examine how physical activity supports your priorities and mission.

Engaging in a regular exercise routine can indeed have numerous positive impacts on various aspects of life. For example:

1. Increased Energy and Endurance Regular exercise can boost energy levels and endurance, providing the stamina needed to accomplish priorities at work or home.

2. Enhanced Relationships. Feeling more alive and energised after a workout can improve relationships with spouses, children, and others by fostering positivity and engagement.

3.Boosted Creativity and Problem-Solving. Like Albert Einstein, who had breakthroughs during activities like bike rides, exercise can stimulate creativity and lead to flashes of brilliance. This can help in brainstorming solutions to problems and generating new ideas.

4. Health Benefits. Exercise offers a multitude of health benefits, including reducing the risk of Alzheimer’s disease, lowering blood pressure, increasing insulin sensitivity to control blood glucose, and reducing the risk of heart disease and breast cancer recurrence. These benefits contribute to overall well-being and longevity.

By recognizing the holistic benefits of exercise, individuals can prioritise regular physical activity as a foundational component of a healthy and fulfilling lifestyle.

 Bring in the fun factor.

Recalling a time when exercise was fun and engaging can help reignite motivation and excitement for physical activity. For me, one memorable experience was playing soccer with friends during my high school years. The camaraderie, friendly competition, and the joy of being outdoors made it a truly enjoyable and invigorating experience. Whether it was scoring a goal, cheering on teammates, or simply running around the field, every moment felt energising and fulfilling.

If you’re unable to recall a specific instance of enjoying physical activity, it can be helpful to imagine how movement could be fun. For example, envisioning dancing to loud music in the middle of the afternoon, skiing down a snowy slope, kayaking on a serene lake, or attending a ladies-only gym with friends for a challenging whole-body workout can inspire excitement and motivation to get moving. By tapping into the potential for enjoyment and fulfilment in physical activity, individuals can discover new ways to make exercise a fun and integral part of their lives.

 Identify what made it fun. What was engaging, invigorating, or exciting about that activity?

Reflecting on the rewards felt internally during enjoyable physical activities can provide insight into the motivating factors behind exercise. For example:

1. Calming and Peaceful. Walking around the lake may have provided a sense of calm and tranquillity, allowing for relaxation and mental clarity amidst nature’s beauty.

2. Sense of Achievement. Being on a team or accomplishing fitness goals like completing a 5K for charity fundraising can evoke feelings of pride, accomplishment, and satisfaction. Setting and achieving these goals can boost confidence and self-esteem.

3. Energy and Vitality. Engaging in physical activity often leads to a burst of energy and revitalization. The endorphins released during exercise can uplift mood and provide a natural energy boost, leaving one feeling invigorated and alive.

4. Positive Physical and Mental Feelings. Simply enjoying the sensation of movement and the physical and mental benefits that come with it can be rewarding in itself. Whether it’s the feeling of strength, flexibility, or mental clarity, moving the body can contribute to overall well-being and happiness.

By recognizing and acknowledging these internal rewards, individuals can cultivate a deeper appreciation for physical activity and stay motivated to incorporate it into their daily lives.

Link the fun factor and the internal rewards to your priorities and mission.

Absolutely, recognizing the internal rewards of exercise can have a profound impact on various aspects of life. For instance:

1. Improved Productivity and Patience. Feeling calm and relaxed after exercising can enhance productivity at work and make you a more patient person in your interactions with others. This increased patience and productivity can lead to smoother conversations with coworkers or greater ease when waiting in lines at the grocery store.

2. Boosted Energy and Mood. Feeling refreshed and upbeat after a workout provides the energy needed to tackle the rest of the day’s goals, whether at home or work. This increased energy and positive mood can enhance overall well-being and lead to a more fulfilling day.

3. Increased Self-Esteem and Confidence. Regular exercise is linked to higher self-esteem and mood, which can positively influence how you approach challenges and interactions throughout the day. Feeling confident and empowered by your exercise routine can help you tackle difficult conversations or tasks with greater ease and grace.

By aligning your exercise routine with your priorities and mission statement, you can harness the internal rewards of physical activity to empower yourself in all aspects of life. Whether it’s enhancing productivity, fostering patience, boosting energy, or increasing self-esteem, exercise can be a powerful tool for achieving your goals and leading a fulfilling life.

Now set some SMART goals.

You must determine how to derive fulfilling internal satisfaction from the exercise routine that you enjoy or love. What feels meaningful to you at this moment? Setting fitness goals with a clear purpose increases their likelihood of sticking and fostering change. For instance, if your aim is to join Curves to enhance your strength and balance in order to keep pace with your children or grandchildren, this goal is likely to be compelling, motivating you to head to your local Curves or complete an at-home MyCurves On Demand workout. Once goals are established, it’s crucial to create opportunities for success and outline steps to achieve them because even the most motivated individuals sometimes need a gentle push. Construct your plan to be Specific, Measurable, Action-oriented, Realistic, and Time-sensitive (SMART).

Consider your weekly Curves workout plan: Determine the days and times you can feasibly attend. Then, set yourself up for success by establishing triggers, such as getting dressed for exercise before dropping off the kids at school, or packing your workout gear to take with you each day, enabling you to head straight to Curves afterward. Prioritising your gym session by scheduling it in your calendar as an appointment increases the likelihood of following through. If your phone has alert settings, utilise them as reminders to stay focused on your fitness goals. Additionally, if you have a workout partner who accompanies you to Curves, a quick text exchange confirming your plans can serve as added motivation. With MyCurves On Demand, engaging, efficient, and secure workouts are accessible anytime, anywhere, streamed on your preferred device.

Enlist a workout support system.

These could be your Curves companions, a friend, sister, or partner. Rally people you’re close to onto your team and discuss ways they can support you. Invite them to join you at the Curves ladies-only gym or after your full-body workout. Alternatively, ask them to check in with you periodically to discuss how you’re progressing, how you’re feeling, and what changes you’ve observed since starting your workout plan. It’s not that you can’t embark on this journey alone, but human beings thrive on connections, so having support from others increases your likelihood of success with weight loss motivation. Your friends and family members can help you recognize how your Curves full-body workouts are assisting you in embodying your mission statement and achieving your fitness relationship goals.

 Self-monitor.

One of the perks of Curves is its built-in system for tracking your gym workouts. When you review your progress from last month, take a moment to assess how you feel. Have you experienced increased energy? Improved sleep? Enhanced focus throughout the day? Is your overall mood brighter? How’s your stress level? How do your clothes fit? How does your body feel in motion? Do you feel stronger? Then, pause to contemplate whether you’re fulfilling your fitness relationship goals and your mission statement. Keeping a log can be beneficial. For instance, you could rate your stress and energy levels from 0 to 10 and observe how they correlate with your daily or weekly activity levels. Consider the enjoyment level of your full-body workouts. If it’s diminishing, brainstorm ways to elevate it. Perhaps inviting a friend or trying out one of the new Curves classes could help. Your Curves Coach can assist you in staying accountable to the SMART goals you’ve established together.

Go back and check on your mission statement and priorities.

Each month or week, revisit step 1 of this 10-step cycle. Is your workout plan effectively aiding you in reaching your fitness relationship goals and becoming the healthier, happier person you aspire to be? If the answer is affirmative, that’s fantastic. However, if the answer is negative, revisit the steps to remind yourself of what makes physical activity enjoyable for you and determine how you can inject that enjoyment back into your exercise regimen.