New Year- New Contingencies

One issue I have been struggling with since getting out of school is getting enough exercise. My lack of motivation has really done a number on my self esteem (how reinforcing my appearance is to myself-self mediated reinforcement y'all). So here are a few of my changes that have increased my responding.

1. Mix it up: I have been signing up for everything lately. From dance classes, spin, swimming,  and work outs online I do not allow myself to get bored.

2. Make options available in each setting: I have a workout system at home (dailyburn.com you can try it out for free for a month) where you can pick and choose any type of workout you want. Then at the gym I do a 10 minute cardio warm up three 7 minute work-outs (1 minute of 7 different weight training exercise).

3. Have a buddy: One way that I have been staying committed to getting to class is having a friend go with me. You feel like crap if you leave a friend high and dry to curl up and watch Netflix. So call a friend who is interested in a class and make sure you get there. I tell myself you wouldn't skip a meeting a work- don't skip a class.

4. Progress is Progress: I cannot do push-ups. So I have to start at the easiest variation. Does it stink that I am not great at it? Yes, but soon enough I will not need to vary push ups if I stay consistent.

5. Get your funk on: There is nothing worse than going to the gym and forgetting your head phones. I love to mix up my work out playlist. There are so many songs that make you work a bit harder just based on the speed of the beat.

6. Work out clothing: Make putting on sneakers and a yoga pants reinforcing. I am not saying to the point where you live in yoga pants, but find some clothing that shows your personality. I am a die hard Harry Potter and puns fan. Put the two together and it is comic gold!


So there you have it! Some aspects to consider when evaluating your motivation to work out. What type of exercise is your favorite?