Is winter starting to feel never ending, sluggish and in need of an injection of energy? Look no further: we’ve launched our David Lloyd Clubs Fitness Personality Quiz. It’s designed to help those in need of motivation to find the right exercise to match their personality type.
We asked the nation what hurdles they face when they are going to do exercise. One in three reluctant exercisers say a lack of motivation is the biggest hurdle to making a proper commitment to fitness. A quarter (25%) are prone to blaming the cold weather. Other stats showed that 31% claim to be too tired, 1 in 10 (14%) say it’s too dark outside, and 19% procrastinate and say they will do exercise later – but later never comes!
To create the Fitness Personality Quiz and help anyone lacking the motivation to exercise, we worked with Dr Josephine Perry, a Chartered Sport & Exercise Psychologist with years of industry knowledge.
By using Exercise Psychology (and the Self-Determination Theory), which is proven to help boost motivation and improve the likelihood of committing to an exercise, Dr Perry sets out three simple pillars that will allow you to be successful when it comes to sticking to a fitness class or exercise:
- A sense of belonging and comfort (being a part of the community when you’re exercising)
- A feeling of competency (being able to do the fitness exercise or at least try and do it consistently)
- Autonomy (having a choice and a voice over what you do and how you do it)
If these pillars are followed, you can find a better ‘flow’ when exercising, and you are more likely to exercise frequently and enjoy the process of it, rather than getting hung up and disheartened by chasing immediate results.
To help us stick to an exercise routine we can love, Dr Josie Perry has developed top tips on how to create a fitness environment where you can feel more confident.
How to feel more comfortable in a fitness environment, by Dr Josie Perry
Remember, everyone was new once. Group exercise classes are known for their friendly communities. If you tell people that you are new, you are likely to get a warm welcome. Arrive early and let the instructor know it’s your first time and they will put you at ease. If you find someone else standing alone, tell them you’re new and ask for advice on the class. If they are experienced, you’ll get brilliant tips and have someone else looking out for you. If they are new too, you’ll have made a friend who is grateful to have another newbie in the class. Before you know it, you’ll be the one welcoming the new people!
Alternatively, if you’re looking to attend a new class at David Lloyd Clubs, you can click onto the app for tips and orientation videos of classes. The tips and videos will help you know what to expect when you first come to a class and how best to prepare yourself – this will also give you a head start to understand what classes you might enjoy and feel comfortable trying.
No one else cares what you look like exercising (everyone is too pre-occupied with their own workouts to notice others), but if you want to boost your self-confidence, wear kit you feel comfortable and relaxed in. If you get a chance, check out the class beforehand – many studios have small windows in the door where you can have a quick look, so you know what to expect.
Some new people prefer to stand towards the back so they can copy the person in front. Make sure you can see the instructor easily though.
Set yourself a goal to smile and say hello to one person each time you go to the gym or out for exercise. It might be a Personal Trainer, other member or simply another runner you go past, but it will make their day a little bit nicer and help you build up more connections in your fitness journey
How to improve and recognise competency when it comes to working out, by Dr Josie Perry
To feel more competent, instead of focusing heavily on a ‘To Do’ list, start a ‘Ta Da’ list. This is where, before you go to bed each night, you note down one thing you achieved that day. It doesn’t need to be grand or celebrated by others but something that makes you feel satisfied you are making progress. Make this a habit and by the end of 2023 you’ll have over 350 pieces of evidence that you are not only competent but also succeeding.
Our brains are designed to remember all the times we mess up (to help us stay safer in future) which means we can forget how competent we actually are. To balance this out you can create a confidence jar. Get an empty jar and 26 small pieces of paper. On these pieces of paper write: 5 times you did something you are proud of, 5 achievements, 5 times you overcame a setback, 5 difficult things you survived, 5 good things others have said about you and 1 thing you love about yourself. Put them in the jar. When you feel confidence lacking, have a read through.
If you have a specific sport or class you love and want to improve at it, reflect on 10 skills or movements that would help you feel that you had mastered it. Write them down on a piece of paper and next to each have 5 empty boxes. Each time you nail the skill in a session put the date in a box. Over time you’ll build-up 50 pieces of evidence that you are becoming much more competent.
One final tip…
Is there a skill you have always wanted to do? A movement, an element of a sport you would just love to be able pull off? Think about what this is and then just go for it.