Use the power of motivation and good habits to become fitter, healthier, and stronger, for life!
Bikini Body Guides (BBG) co-creator Kayla Itsines, named the world's number one fitness influencer by Forbes, shows you how to harness the power of motivation and build good habits around health and fitness. Drawing on more than 40,000 survey responses from her global online community, as well as extensive research and her experience as a trainer, Kayla addresses what stops us from following through on our health and fitness goals. In her second book, The Bikini Body Motivation & Habits Guide, Kayla explores how you can overcome those obstacles, set goals and stick to a long-term plan for better health. Inside, you'll find helpful checklists and templates, a 28-day meal plan, more than 200 simple and delicious recipes, shopping lists and a pull-out 28-day workout poster. Let global fitness phenomenon Kayla show you how YOU can stick to a plan for long-term health.
"In this book, I give you the keys to achieving your goals and show you how to use motivation to create healthy habits that will stick."
|Publisher:||St. Martin's Press|
|Product dimensions:||8.40(w) x 10.30(h) x 1.00(d)|
About the Author
Read an Excerpt
My mission is to help as many women as possible achieve their ideal body, confidence, and happiness.
In order for me to do that, and to help my clients perform well, I need to maintain a solid understanding of the reasons many women decide to change their lives and the struggles they have in reaching their goals.
During my many years of experience as a personal trainer, my clients have often told me of the roller coaster they feel they're on (or have been on) when it comes to their motivation. Sometimes they feel highly motivated and then life, study, work, or something unexpected or unplanned gets in the way and they're off-track. In these times, when our motivation is down, it often affects our desire to exercise, our capacity to stick to workout and nutrition regimes and, ultimately, our ability to succeed long term. This was confirmed in the survey Tobi and I did, which identified a staggering 95% of us feel demotivated at some point during our health and fitness journey.
Although motivation is continuously fluctuating, once you understand and apply this knowledge, you can not only increase your motivation levels BUT you can also stabilise them for a longer period of time (see graph above). This is the real key that all my successful clients understand.
If motivation is defined as the reason for acting a particular way, this means our behaviouris directly linked to us wanting to achieve or acquire something. In other words, actionequals outcome.
noun, singular reason or reasons for acting or behaving in a particular way.
Their journey looks something like this, which you might also be able to relate to.
Hard work = effort
Motivation = reward of a pay rise
At some point in your life, you've probably felt motivated to do something. A question I am regularly asked is:
"Why then don't I feel motivated to work out or eat healthily?"
Simply put, you probably do feel motivated to work out at times. Think back to the last time you felt really motivated to work on yourself. Were you able to put that motivation to use? And if you did, were you then able to commit to those changes on a long-term basis? I know that for many women, sticking to those lifestyle changes for a longer period of time is the biggest problem.
When it comes to achieving your goals, motivation isn't always enough. In order to work towards your goals, motivation needs to be high, and your goals need to be a priority. Being motivated to achieve your goals takes a lot of energy, as your mind can only focus on so many things at once. That's why it is important to decide on your priorities and to understand what impacts your level of motivation.
For example, the greater the reward, the more motivated you are. How you define the value and the likelihood of success is actually the key to determining the extent of your motivation.
How do we measure motivation?
In order for us to measure motivation, we need to be clear about the simple formula defining it. Understanding this can help you make better life decisions, especially complex ones related to your health and fitness, as they continually change and evolve over time.
We can break down our motivation level into two compounding factors: value and expectancy. Basically, this means if our value for something is high, but our expectancy for success is low, we won't be highly motivated to achieve that goal. This also applies the opposite way: if our expectancy of achieving something is high, yet we don't value the goal enough, our motivation will also be low. In order for us to understand how to feel more motivated and how to leverage that motivation (i.e. how to use that motivation effectively), we need to understand the concepts of value and expectancy.
Value is one of two contributing factors to motivation. When we talk about value, we're not referring to the price. The word "value" really means how important something is to us. Not everything has a monetary price, but everything has a value. The value you place on something depends on many things, including your preferences, habits, environment, cultural background, experiences, and more.
noun the regard that something is held to deserve; the importance, worth, or usefulness of something.
Not only is the value of something influenced by the changing criteria above, but each person values things differently. While you may value something highly, it doesn't mean that everyone else does. This is called relative or perceived value, and it basically means that while something may be the same "price," it may be worth more or less to two different people.
x = Value
y = Motivation
As you would've seen in the motivation formula, value is only one of two elements for measuring motivation. Therefore if expectancy remains the same, as our value for something increases, our overall motivation level increases. This is an extremely important point, because if we can harness ways to increase our perceived value for something it means we can also increase our motivation. I will touch on how to increase value, and, therefore, motivation, later in the book.
"I hadn't done a lot of exercise for a couple of years and the weight has slowly crept up on me, making me very uncomfortable and self-conscious. I started your program plus increasing exercise in general, also I cut out lots of rubbish food. It has only been a week, but I am looking forward to seeing the results."
The concept of value begs the question: if we value a goal or outcome highly enough, why doesn't this increase our motivation? The answer is simple — we need to believe we can achieve it. We might believe this goal is THE most important thing for us to do right now, but in order to be motivated we need to believe we can achieve it: this is expectancy. If we are not confident that we can actually achieve our goal, our motivation decreases and, therefore, our action and effort does too.
noun the state of thinking or hoping that something, especially something good, will happen.
Expectancy can be defined as your level of confidence in completing a particular task or project. In other words, your level of confidence for success. I am sure you can relate to this: as things get more difficult or you're less competent and experienced, your expectancy typically decreases because this introduces stress and a higher chance of failure.
Why don't we believe we can succeed?
* We get concerned about what we don't know.
* We fear what we can't see.
* We are cautious of what we aren't competent or experienced in.
In order to maximise our expectancy, or feeling of confidence to succeed, we need to know why we believe we will or won't succeed, specifically in relation to health and fitness. When training, I often hear clients say "I just can't do it" for their last few push-ups. We fear uncertainty.
For example, you might be scared about trying a box jump, because you have never jumped that high before and you don't know if you can make it. As your fear sets in, your expectancy for success decreases. As I've explained, when expectancy goes down, so can our motivation to do the jump.
More than half of the women surveyed have chosen not to train because of a lack of motivation relating to their insecurities. Have you ever stopped a workout because you didn't think you could keep going, or finish?
You are not alone.
Nearly a third of the women surveyed admit to feeling demotivated and stopping a workout because it feels too hard.
In my experience most workouts are designed to be achievable, however, when it gets challenging we start losing confidence in our ability to succeed. As I've explained, if expectancy decreases, so does your motivation.
Something that is often overlooked or misunderstood is competency and the effect it has on our confidence and expectancy. By competence, I mean having the necessary knowledge, skill, or ability to do something. A great way to think of competence is as follows:
High competency High confidence High expectancy
Low competency Low confidence Low expectancy
As you can see above, an increase in competency has a positive effect on your confidence and, therefore, your expectancy.
x = Expectancy
y = Motivation
Expectancy is the second of two factors that impact your motivation. Therefore, if value remains the same, as your expectancy increases, your overall motivation level increases too. If we can harness ways to increase our expectancy for something, it means we can also increase our motivation. I will touch more on how to increase expectancy and, therefore, motivation later in the book. To put it simply, we feel most confident about things we know well, have done before, are competent at, and that are clearly defined.
"Growing up I was always a fussy eater and hated most vegetables. I was an extremely overweight child and this caused me to be bullied a lot, which in turn made me too self-conscious to be active and healthy. Over the years I have changed my diet dramatically, learning to love and enjoy fresh produce and overcome my deep-set self-consciousness to live a healthy active lifestyle. I'm now not too scared to walk into the gym on my own, play team sports regularly, and enjoy morning runs in public without feeling ashamed or scared of what people who see me might think."
Expectancy is how confident you are that you can succeed at something and can influence your level of motivation. The more confident you are that you can achieve something, the more motivated you feel to do so. Understanding the formula for motivation is key to your success.
When we talk about motivation, we are referring to doing something. In relation to health and fitness, that something is typically setting a goal related to a specific outcome. There are many different goals that can relate to lifestyle and health, so the process of setting these goals will vary from person to person.
What are some of our health and fitness goals?
I have listed some of the most common goals below, and also included some of the reasons why we wish to achieve them.
As we know, if you are highly motivated you are more likely to make a significant commitment to your goal. Of course, you become highly motivated by increasing the two criteria, value and expectancy. To commit to your goals, they need to be important to you, and you need to believe you can succeed.
Why is our motivation for health and fitness goals different?
Women often tell me they find it hard to motivate themselves to achieve their health and fitness goals. As a part of our survey, we asked women some questions about what they find demotivating. The number one reason was that women just like you felt they didn't see results. In fact, 2 in 3 women said that they lose motivation to work out because they don't see enough results, or feel progress fast enough. However, as I said earlier, 3 in 5 women surveyed aren't actually following their entire weekly program, and more than half didn't complete the program.
"I've always been self-conscious about going to the gym or training in a group where I may be compared to other people or judged. Usually I do not follow plans as I get unmotivated and say I'll just do it later or I'm too busy. Currently I'm on week 6 of your 12-week challenge and love it. I've never stuck something out for so long in terms of fitness. I love that I can feel my body changing already. I do this whilst working full-time and also studying at night school. I have not missed a resistance training session yet but may not always get the chance to do all my cardio workouts. I don't follow the meal plan, however, I do make healthy choices. My family told me I wouldn't be able to do it, it is a sham, just go to the gym. I am prepared to prove them wrong."
Typically when we don't understand why we should do something, we simply don't do it. By not eating the right balance of foods or skipping workouts, we aren't actually giving ourselves a chance to get the best results possible. This is ironic, because the data from our survey showed that 63% of women are demotivated when they don't get the results they want.
"Not getting the results they want is the single biggest demotivating factor for women, and only 1 in 3 women say they get the results they expected from a workout program."
One of the main reasons we lose motivation to work out is because it isn't clear to us why doing just one workout a week isn't the same as doing three. Without this understanding, the value of the advice diminishes and we can lose motivation to continue following the plan.
"We can't value something if we don't understand its purpose, and if we don't value it, we are far less motivated to do it."
1 FITNESS GOALS ARE HARD TO VALUE BECAUSE THEY CAN'T BE SEEN OR TOUCHED
If you apply the motivation formula (see here) to health and fitness goals, you will see some clear reasons why it is hard to achieve and sustain motivation throughout your health and fitness journey. If we look at the value category, you will see some things are easier than others to define a value for.
Items in the first column are easier to value because they have a defined outcome. If you are sick, injured, or in pain, your outcome is recovery, which is clearly defined as no longer experiencing these issues. However, it is difficult to define a value for feeling better or performing better, because these are less quantifiable. What if we don't look or feel the way we expected? So our key issue here is that it is hard to define a true value for many goals, such as feeling better or being happier. Without a clearly definable value, you can be on a direct path to disappointment as your lack of motivation quickly becomes crippling.
2 WE FIND IT DIFFICULT TO TRUST THE INFORMATION WE ARE PROVIDED WITH
Although your goals may be clearly defined, the process of achieving them may not be. Most of us have a limited understanding of the human body and the concepts associated with weight loss or rehabilitation, such as how fat loss works, exercise methodologies, nutrition, and dieting. Because of this, most of us try to seek advice online, where there can be many differing opinions, many of which are not based on science.
As a result of this poor-quality information, many failed attempts at weight loss (and other goals associated with health and fitness) are publicly voiced, and this disappointment can cause a loss of faith in the industry as a whole.
In 2015, when I did my first world boot camp tour, the one piece of feedback I continually heard from women after each workout was: "I can't believe your program actually works." My workout and nutrition plans are certainly not the only ones that work, but the women who have used my program voiced a clear lack of faith or understanding in other information available online or from other personal trainers. This lack of knowledge is the exact reason why all my books, eBooks, and my app have such a strong focus on education.
3 OFTEN WHEN YOU EMBARK ON A FITNESS JOURNEY, IT'S SOMETHING YOU HAVEN'T DONE BEFORE
Looking at the concept of expectancy, there are a number of different issues that can affect your fitness journey. As I explained earlier, we are most confident about things we know well, have done before (think competency again), and that are clearly defined.
When you try something new, like following a meal plan or starting a new workout program, it can feel overwhelming because you aren't familiar with it. Once you have a better understanding of the steps on your fitness journey, it can feel less daunting to follow them.
Most of the women surveyed haven't had to undergo rehabilitation after an injury; some have never tried to lose weight before. It is especially easy to see how women who haven't done these things before may feel some anxiety and begin to doubt their ability to succeed.
4 IT IS DIFFICULT TO MEASURE SUCCESS, ESPECIALLY IF SUCCESS IS A FEELING
Although we can measure goals like weight loss or improved physical appearance on the scales or in photos, it can still be difficult to determine progress. As I explained in my previous book, the weight on the scales can go up and down daily, without any actual reduction in fat. This can be a result of changes in your hydration level, food intake, or other factors. Visual progress is quite similar — it can also be subject to the time of day or day of the week. Even bodily functions like your period may impact your visual appearance temporarily; however you may have actually lost a lot of weight prior.
Excerpted from "The Bikini Body Motivation & Habits Guide"
Copyright © 2017 Kayla Itsines.
Excerpted by permission of St. Martin's Press.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Note from Kayla,
PART 1: MOTIVATION,
PART 2: HABITS,
PART 3: NUTRITION AND MEAL PLANS,
PART 4: RECIPES: THE MEAL PLAN,
PART 5: WORKOUTS,
28-Day Workout Guide,
About the author,