Motivation and Confidence: Start exercising and adding physical activity into your life

Motivation and Confidence: Start exercising and adding physical activity into your life.

By Julie Alvira, M.D., MBA

We’ve all heard about the famous New Year’s resolution of getting fit and losing weight. As soon as the holidays are over, everyone is excited and fitness centers are packed. But what about a couple of weeks later? Does everybody stay on track? The answer is, “No.” A majority of individuals become discouraged. It can be seen more often in individuals without an exercise program designed by a trainer. Usually the individuals with a trainer tend to stick more because they have leadership, motivation, and guidance.

But if a person does not have access to a trainer, how can he or she can stay motivated? How can they stay on track? Earl Nightingale once said, “Never give up on a dream just because of the time it will take to accomplish it.”

Motivation and Confidence

For an individual to stay on track with a goal, they will need what I call a “game plan.” Within this game plan, there are many players such as discipline and determination. But there are two more players that need to be taken care of in order to stay on track. The inside ones: motivation and self confidence. Every morning you have to open your eyes and say, “I can do this! Because I have the power and will to make anything happen.” I think self confidence is the master key. It can get affected by many situations including life events, loss of a loved one, end of a relationship, the feeling of loss of control, stress, lack of support, etc. All of these can suppress our confidence and eventually our motivation to stay focused and do things such as exercise and healthful eating.

Some Strategies to Activate:

  • Make a list of goals already achieved (even small ones). Read it over and over and you will see that you have the capacity to make things happen. Mimic the steps you followed to stay focused.
  • Positive affirmations. Personal sentences you can tell yourself to lift yourself up. “I can.” “I can do this.” “I will succeed.” “I believe in the power within me.”
  • Make a mental image of the goal you want to accomplish and see it happening. Break it down into small goals. Remember that things take time and you need to have patience.
  • Stop excuses. Take responsibility because 90% of failures come from people who have the habit of making excuses.
  • Make a support group. If you do have a trainer, they will be your major ally in the group. If you don’t have one, start a group with a friend, family, partner, etc. People that will help you get back on your plan when you fall “off the wagon.”
  • Short goals. Make sure your goals are short term (ex. weekly) because those are more realistic.

*Always remember to consult your physician before you start any exercise or eating plan.

Julie Alvira, M.D., MBA Healthcare Management. Health & Wellness consulting. Coaching services only for women in the areas of wellness, nutrition, fitness, addictions recovery, and wellness in the workplace to reduce burnouts. “I like to focus on women and helping them get into a healthier lifestyle.” You can reach Julie via