Core Strengthening Audio Workout Program Level 2 and Harnessing Intrinsic Motivation

Happy Friday,

Welcome back to your favorite part of the week, the Tactile Training Newsletter. Today, I’m going to explain why intrinsic motivation is the key to long term exercise adherence and teach you how to adopt it. If that isn’t enough; I have a weekly fitness challenge for you, an audio core workout that builds on last week’s program, our technology highlight of the week, and more. If you enjoy this newsletter, please consider referring a friend below! Thank you.

Unlocking the Power of Intrinsic Motivation for Your Fitness Journey

• When it comes to achieving your fitness goals, understanding the difference between intrinsic and extrinsic motivation can make the difference between completing one workout or a lifetime of workouts. Do you know which type of motivation you rely on?

• Intrinsic Motivation comes from within. It’s the drive that makes you enjoy and find satisfaction in the activity itself. For example, an intrinsically motivated person might exercise because they love the feeling of their body moving, the challenge of mastering a new skill, or the mental clarity that comes with a good workout. This type of motivation is often more sustainable because it’s tied to personal fulfillment and enjoyment. Individuals who are intrinsically motivated tend to adhere to exercise programs indefinitely.

• Extrinsic Motivation, on the other hand, relies entirely on external rewards or pressures. This could be anything from wanting to win a trophy, receive compliments, lose five pounds, or fit into a particular dress size. While extrinsic factors can be effective in the short term, they don’t foster long-lasting commitment to an exercise regimen because the motivation is dependent on external validation and goals. Individuals who are extrinsically motivated tend to stop exercise after reaching the stated goal.

• Now that you know the difference between intrinsic and extrinsic motivation, how can an individual become intrinsically motivated? This question is even more important if you are someone who doesn’t enjoy exercise. Lucky for you, Tactile Training is here with some tips to start shifting your motivational mindset:

  1. Find Activities You Enjoy: Discover forms of exercise that bring you joy. Whether it’s dancing, hiking, or yoga, choosing activities you love will naturally enhance your intrinsic motivation because you genuinely enjoy them. The biggest mistake you can make is going to the gym and performing a workout or exercise you dislike. I’ve met countless individuals who thought a workout routine meant they had to lift weights every day and that was why they didn’t start. The key is to pick exercises and movements you enjoy. So start there!

  2. Choose an Open Ended Goal: Most individuals who are extrinsically motivated set an end goal with a definitive conclusion such as losing five pounds. Once that is hit, you are done. Instead, try setting an open ended goal such as walking three times a week for thirty minutes or performing two forty five minute workouts a week. By choosing an open-ended and process-oriented goal without an obvious finish line, you can focus on the process and intrinsic reward of exercise itself. Over time, your secondary goal to lose five pounds will come naturally.

  3. Celebrate Small Wins: Acknowledge and celebrate your progress, no matter how small. Recognizing your achievements can boost your self-satisfaction and keep you motivated. Substantial evidence exists stating that positive self-talk and reinforcement leads to faster habit formation and long-term adherence. Next time you have something to celebrate, literally give yourself a pat on the back and tell yourself how awesome you are!

  4. Find an accountability buddy: Exercise can be terrific in groups or with another person. However, that is not always an option. If you cannot find someone else to share a workout with, consider asking a friend or relative to be your accountability partner. Consider calling or texting them during or after your workout. This person should be able to check in with you and help you recognize the positives you experience after and during a workout rather than focusing on the sole completion of a workout. Embrace each workout session as a step towards personal growth and well-being.

  By cultivating intrinsic motivation, you’re more likely to create a lasting, fulfilling fitness routine. Shift the focus from external rewards to the inherent joy and satisfaction of exercise, and watch as your commitment to fitness flourishes. For more tips on intrinsic motivation, feel free to shoot me an email!

Weekly Challenge: Perform a Core Workout Three Days This Week

• For the next week, your challenge is to learn the exercises in the level two Tactile Training audio core workout and perform the workout at least three times. We are going to build on last week’s workout challenge!

• To help you achieve this, here are some tips:

  1. Prioritize Your Workout Time: There are times of week we know we are too busy. Plan ahead by defining the best times of day for you to commit to a workout. Knowing when you are most motivated and least likely to be interrupted is a great place to start. For some that is early in the morning. For others, that is late at night.

  2. Accountability Buddy: Start your fitness journey with someone else! Tell a friend or relative your goal and have them check in with you. Better yet, ask them to do it with you!

  3. Practice Positive Self-Talk: Be sure to tell yourself that you rock after your first workout. Evidence shows positive self talk reinforces actions you’d like to turn into long-term habits.

• Try to implement these strategies to help get you started on your fitness journey.

• Note: If you have not completed the level one Tactile Training Core Workout Program, please start there. This is a progressive core workout. Level two should only be started if you can successfully complete the criteria in level one. You can find the level one program attached to last week’s newsletter. Here is a link if you missed it: https://tactiletraining.beehiiv.com/p/tactile-training-newsletter-august-9th-2024

Accessible Technology: Be My Eyes

• This week, we're excited to highlight Be My Eyes, a groundbreaking app that leverages technology to support the blind and visually impaired community. Be My Eyes connects users with a global network of volunteers who provide visual assistance through live video calls, offering a powerful blend of human touch and digital innovation.

  Key features of the Be My Eyes app include:

  • Live Video Assistance: Users can initiate video calls with volunteers who offer real-time help with tasks like reading labels, navigating new environments, or identifying objects.

  • Specialized Support: The app includes a specialized service for connecting with professionals, such as organizations and companies, for more targeted assistance.

  • Multilingual Support: Volunteers from around the world offer assistance in various languages, ensuring support is available regardless of location.

  • User-Friendly Interface: The app is designed with simplicity in mind, making it easy to request help and connect with volunteers quickly.

  Be My Eyes is designed to enhance daily living and foster a sense of community by connecting users with compassionate volunteers. To learn more about Be My Eyes and to download the app for free, visit the Be My Eyes website at: www.bemyeyes.com

Community Spotlight: The Braille Institute

• This week’s community spotlight shines on the Braille Institute, a respected organization dedicated to empowering the blind and visually impaired community through comprehensive services and educational programs. With centers across Southern California, the Braille Institute offers a wealth of resources and support.

• Their website provides a rich array of information on programs, events, and services. For ongoing updates and community engagement, you can follow them on Facebook at: www.facebook.com/BrailleInstitute

• For more details and to explore their offerings, visit their official website at: www.brailleinstitute.org

I hope you enjoyed this week’s newsletter! If you have any issues downloading the free core workout program below, have suggestions for future newsletters, or just want to connect; contact me at [email protected]. Until next time!

- Coach Brandon