How to get motivated to exercise

How do YOU get motivated to exercise? It’s cold, blustery and misty outside today. I spent most of summer yearning for the cool Arctic breeze to greet me so I can go walking or riding any time of the day without feeling like I’m going to pass out from the heat. After our long, hot, drought-ridden summer, winter has finally arrived. And here I am, huddled in my flannelette pyjamas, fluffy dressing gown and hand-knitted knee rug dreading the thought of going outside.

It’s a tricky head space to be in – knowing that I advocate for an outdoor adventurous lifestyle, and yet here I am, cocooned in my layers, inside my house, and trying desperately to find another thing to delay me before I go outside.

Being very conscious that my actions and values are simply not in alignment, I’ve given myself a stern talking to this week. Motivation is a pretty fickle thing. You can never rely on it. It’s a feeling that comes and goes and is affected by many different things – both positively and negatively. Sitting around waiting for motivation to arrive is fruitless. You need to take ACTION, and motivation will follow in its own good time.

motivation is fickle

I figured I’m probably not the only one who’s struggling at the moment (tell me that is so!!), so I’ve put together a list of tried and true strategies to get us exercising, no matter the weather, and no matter our motivation levels!

18 ways to get motivated to exercise

  1. Be accountable! To someone else, like a friend that you’ve agreed to meet for a walk. Or simply write your planned exercise activity in your diary and let others know ahead of time about your commitment.
  2. Something is better than nothing! Don’t get caught in the all-or-nothing type of thinking. If you’re running short on time, do what you can – 10 minutes is better than nothing.
  3. Make exercise part of your daily routine so there is little room for debate about what you’re going to do and when.
  4. Choose your reward! External rewards work well for some people – think of stickers for your exercise chart, or buying that new piece of gear when you’ve kept to your commitment. Or do you prefer to acknowledge that you feel great on the inside, knowing you’ve chosen well despite it being difficult, or noticing that you feel better?
  5. Celebrate your achievements! Be joyful for the hard work you’ve put in. But be careful you don’t self-sabotage your efforts by spending the rest of the day on the sofa or munching on a box of doughnuts.
  6. Change it up! Any activity that you repeat over and again can lose its gloss. Change your activity, route, place or even the time of day you’ve been exercising.
  7. Change how you see yourself! When you identify with a “healthy me, happy me” mentality, you’ll focus on healthy choices. Conversely if you see yourself as lazy and unfit, your actions are likely to reinforce that attitude.
  8. Break it down! If an hour of exercise seems like an eternity, then you’re going to dread it again tomorrow. Break it down into time portions, or ‘sets’. When I swim laps, I work on 10 minute sets each of kick board, freestyle, backstroke and so on. You can break your walk or ride up into sets too, aiming for a certain number of minutes, steps, mileage or landmarks in each set.
  9. Set goals! Register for an event and use it to keep you on track with your ‘training’ exercise. Or set a new goal each week, for example to walk 25 kilometres or to go to 3 classes by the end of the week.
  10. Do what works for YOU! Get a routine going that works FOR YOU. It’s your life. Your family. Your work situation. Your community. Whatever exercise routine you choose, make it do-able for you.
  11. Focus on something enjoyable! It could be the way the grass is blowing in the breeze, the smell of the wattles flowering, how awesome your new t-shirt feels, the increasing strength in your legs as you pound the pavement.
  12. Sign up! Check out what programs, challenges and memberships are available in your area or online.
  13. Pay your way! Does financial investment motivate you? Some people feel an extra commitment to get out the door after purchasing a membership, training program, new shoes or other equipment.
  14. Get expert support! Exercise physiologists and personal trainers can customise exercises and training plans that gradually build up as you do.
  15. Do what you love to do! If dancing around the lounge room to loud music is your thing, then do it! If digging holes in the paddock to put new fence posts in is your thing, then do it! If running marathons is your thing, then do it! You don’t have to do what everyone else is doing.
  16. Be realistic! Know what is do-able for you and set your expectations and goals accordingly to boost your confidence, sense of achievement, and motivation.
  17. Do it for yourself! You’ll feel better, you know you will!
  18. Do it for those around you! Exercise and nature has incredible benefits for the way our brains work, the way we feel, and the behavioural choices we make. Generally, we’re nicer people to be around when we’ve looked after ourselves.

You owe it to yourself as well as others!

And if that’s not enough reason to motivate me to get outside on a blustery day, then I remind myself that I’m accountable to the community of women around me. The women who get involved with my projects, counselling and mentoring programs. I constantly encourage these women to get outside and get active, yet I also know how challenging it can be at times. I owe it to my family, friends and the community of women I work with to shut up, show up and practise what I preach.

Women exercising outdoors

In the end, a little bit of discomfort to get going will reap amazing benefits for the rest of the day. It doesn’t sound that hard, but, man oh man, that gusty wind sure is blowing away some of my motivation!

How will you manage your motivation today?

Let me know:

What are your biggest challenges when it comes to motivation to exercise?

And what strategies work for you?

Daisy Spoke

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Kathryn Walton shares information and reflections in ‘Daisy Spoke’ that inform, inspire and empower women to a healthy and active lifestyle.

THRIVE for Women Online Group

My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style.” — Maya AngelouDaisy Spoke Banner

I’m so incredibly excited to announce that registrations are now open for my online group program THRIVE for Women! Dozens of women have participated in the face-to-face version of this group over the last 6 years and now at last I’m able to offer it online so you can participate in the comfort of your own home (or anywhere else)!

THRIVE for WomenWho is it for?

Women often have many roles to fill at work, home and in the community. Self-care often comes last on our list of things to do. Yet there are many actions we can incorporate into our day to strengthen us, help us to be more efficient and effective, enable us to think more clearly and make better choices. When we routinely use these actions, we begin to THRIVE – not just survive!

Are YOU ready to take action? To be consistent with the habits that help you to feel strong and capable? To function at your highest level? To get on top of your stresses? To achieve your goals? To develop mind and body strength? To think like a winner? If so, THRIVE for Women is for you!

What topics are covered?

After many years of working with people one-on-one, I’ve created this group program addressing the issues women often share:

  • How can I sleep better?
  • How can I maintain a routine of exercise and nutrition that I love, and that is good for my mental health?
  • How can I choose and stick to goals?
  • How can I get unstuck when things don’t go to plan?
  • How can I juggle the priorities in my life?
  • How can I best manage the stresses in my life?

THRIVE for WomenHow does THRIVE for Women work?

THRIVE for Women includes a weekly group video call on different wellness / mental health topics, handouts on everything we cover in the calls (plus more!), a private discussion page, and a BONUS one-on-one session for participants at the end of the program!

** The live group video calls will be held weekly for 6 weeks commencing Monday 23rd July 2018 from 7:30pm to 8:30pm (AEST). You’ll need a device with a web cam or inbuilt camera connected to a reliable Internet connection (eg tablet, IPAD, computer). We’ll be using a safe video conference platform called Zoom for the video meetings – it’s easy to use and all instructions will be given to you before THRIVE starts!

Why join an online group?

I’ve run face-to-face women’s groups for many years now, and they’ve been so successful that it’s time to take them online! This way you can join in from the comfort of your own home. No more child care issues. No more transport or parking hassles. No more juggling work responsibilities to get to the group.

What are the benefits for me?

There are so many benefits when you join THRIVE for Women:

  • discover the latest PROVEN strategies for MIND and BODY health
  • CONNECT with other women and learn from each other in a CONFIDENTIAL and FRIENDLY atmosphere
  • grow RESILIENCE, INNER STRENGTH, SELF-COMPASSION and WELLNESS
  • develop a range of SKILLS for living a life that THRIVES
  • explore a different topic each week through LIVE ONLINE VIDEO meetings (a recording will be available if you are not able to make it to a live session)
  • PROBLEM-SOLVE the real issues that get in the way of self-care routines
  • access INFORMATION SHEETS, CHECKLISTS and a PRIVATE DISCUSSION GROUP
  • OVER 6 HOURS of access and support in a group that would cost you hundreds of dollars one-on-one
  • guidance by an Accredited Mental Health Social Worker using EVIDENCE-BASED approaches
  • participate in a BONUS one-on-one session to really make the biggest difference in your life!

THRIVE for WomenHow much does THRIVE for Women cost?

To celebrate the launch of THRIVE for Women online, you can currently register at the SUPER-SPECIAL PRICE of $175 with the added BONUS of a one-on-one session at no extra cost. (The total value of this program is over $1000, so it really is amazing value for everyone who registers for this first launch! That’s over 7 hours of contact with an Accredited Mental Health Social Worker guiding you towards a life that THRIVES, plus all the written material and resources for future reference, plus the connections made with the other group members!)

How do I register?

Registrations are easy! Simply click here to go to the booking site where you can make a secure payment online and provide your contact details. Once registered, you’ll receive an email from me with more details about how we will connect together.

What women are saying about Kathryn’s face-to-face groups

100% of past participants have strongly agreed that the group assisted them to develop new knowledge and / or skills in managing their mental health.

The best part of the group was “…..meeting new ladies and realising I wasn’t alone in my feelings or shortcomings, but then learning there are ways I can improve my life.”

“To feel comfortable with the group in a non judgemental way. Learning new ways to think and put into practice stress management. And let go of things out of my control.”

“Realising there are other ways of thinking. There are some things you just can’t control…..no matter how much you worry about them.”


THRIVE for WomenI have some questions ……..

 

If you have any questions, simply send me a message or give me a call on 0455 992 419. As always, I’d love to hear from you!

Make it Happen! Actions to take you from surviving to thriving

Daisy Spoke Banner

From thriving to surviving and back again

For most of my life I’ve enjoyed the challenge of setting goals and making them happen. I’ve learned that the actions I choose can take me from surviving to thriving. I love to have a go at something new, especially adventurous activities. For a few years this seemed to slow down a bit. Perhaps it was my added commitment to my young family, our relocation to a rural area, or maybe even a simple ‘rut’ I got myself into. When life was more about surviving the usual (and not so usual) childhood illnesses, school assignments, getting the bills paid, and retrenchments, I often felt a long way from thriving.

Maybe it was my approaching middle age that brought along a renewed urge to live life as fully as possible. I know that I function at my best when I have a goal to aim for, and so when I began to focus on this aspect of myself again, I rediscovered my passion for adventure. Here I will share with you the actions that took me from surviving to thriving – you can do it too!

Goal-setting and problem-solving are key skills to success

The skills of setting goals and creatively problem-solving are key factors to success. Success doesn’t just happen. You have to create it, to action it, and to problem-solve it. It doesn’t always come easily, and we often shy away from the actions we need to take. We secretly keep our inner dreams to ourselves out of fear of failure.

Get your goal out there!

best things in life start with a dreamI’m sharing with you one of my goals that I’ve had floating about in my head for a long time. Putting it out there in the public arena is definitely not easy. I have a lot of doubts about whether I’ll succeed, but if I keep suppressing my dream, there won’t be any chance of success.  

Getting clear on my goal

I’m using the post 9 Steps to Achieving Your Dreams and Goals to help me get clear on just what it is I want to achieve, and why. This clarity will give me direction and motivation.

STEP 1 – IDENTIFY AN AREA FOR CHANGE

I want my life to be filled with adventurous activities instead of ho-hum routine.

STEP 2 – STAY FOCUSED ON THE CHANGE, DON’T BE DISTRACTED BY PROBLEMATIC THOUGHTS

There are plenty of problems associated with spending more time in adventurous activities. But when I’ve overcome them I’ll be living the life I want – full of activity, travel, inspiration, energy, feeling great! I’ll focus my attention on how I want it to be instead of what the problems are.

STEP 3 – SELECT YOUR SMART GOAL

I WILL GO ON AN OVERNIGHT HIKE  – something I haven’t done before!

Is it specific? YesAre my expectations realistic?

Is it measurable? Yes

Is it achievable? Yes, I’m comfortable and competent with bushwalking and camping, so the new challenge combines this with carrying my supplies.

Is it realistic? Yes, I’m reasonably fit, healthy, strong, sensible and organised. I’ll research and access resources and networks, borrow or buy equipment that I need.

Does it have a timeframe? I’ll avoid extreme weather conditions and give myself enough lead-in time to gather and test out equipment, do my research, and train to carry the weight of my pack. Spring will be an ideal season and I can select a date closer to the time based on weather and what suits my fellow hiker/s.

STEP 4 – WRITE IT DOWN!

Yep – here it is! In the public arena too! (Talk about pressure now!) But you don’t have to go public with your goal. There’s power in simply writing it down for your own reference.

STEP 5 – KNOW YOUR WHY! COMMITMENT NOT MOTIVATION!

I want to challenge the fears that limit me. I want to connect more closely with nature and discover my part in the world, learn to trust myself and stretch my limits, tap into my inner strength, develop self-reliance, and I want to finally use the backpack I bought years ago! When I feel unmotivated, I can look back at my “why” and stay committed to my goal.

STEP 6 – BREAK IT DOWN into steps
  • Research places, people, information, equipment
  • Talk to others who might like to share the adventure with me
  • Identify and collect equipment 
  • Trial various hiking foods and equipment
  • Go on training hikes with increasing distance and weight in back pack
  • Select a date (and a couple of back-up dates in case of adverse weather, sickness etc) and book campsites if necessary
STEP 7 – STEP INTO YOUR GOAL

I’ll take each step one at a time and gradually work my way towards an overnight hike.

STEP 8 – CREATIVELY PROBLEM-SOLVE ISSUES THAT ARISE

There are some predictable problems, and other new ones might arise. But I won’t give up – I’ll use the Creative Problem-solving Train (keep reading).

With any obstacle quote

STEP 9 – REWARD YOURSELF!

External rewards can be a blast, but that feeling of success I’ll have when I’ve achieved this goal – yeah, that – that’ll be my reward 🙂

6 steps to smash my goal usingThe Problem-solving Train’

Before I even get started, I’m thinking of all the ways that I could fail! So here I’m using the Problem-solving Train to anticipate and manage the obstacles.

STEP 1 – Probable, possible and unlikely problems

Is it probable? Is it possible" Is it unlikely?Probable problems: no toilets or showers, snakes, sore back and shoulders

Possible problems: hot weather, cold weather, rain, leeches, bush ticks, insufficient drinking water, equipment too heavy or too expensive, no child care, fire danger

Unlikely problems: I might be miserable, difficulty finding a suitable hiking buddy, sickness

STEP 2- choose one probable problem and brainstorm solutions

Probable problem #1: No toilets or showers

Brainstormed solutions: Hike near, and camp overnight at a site with facilities, read about and listen to podcasts about bush toilet hygiene, read stories of overnight hikers, hold on and avoid toileting as much as possible,  take a porta-loo, find out about toileting aids for bushwalkers, have a wash down or swim instead of a shower, avoid extremely hot weather, talk to experienced hikers about bush hygiene, remind myself that if others can do it so can I, think about how clean I’ll feel when I get to shower afterwards – WOW! There sure is a lot of possibilities here!

STEP 3 – pros and cons

Most of my brainstormed solutions are quite useful and viable, although I don’t think I’ll take a porta-loo (too heavy, smelly, awkward, embarrassing) and I don’t think it’s a good idea to avoid toileting (hmmm, that could be uncomfortable and bring on health problems).

STEP 4THE BEST OPTION/S

I think it’s best to deal with this problem from multiple angles so I’m going to include several action-based and mind-based strategies in my Plan of Action to deal with this problem.

STEP 5 – PLAN OF ACTION

What's my plan of action to deal with this issue?Choose a route and campsite for my first overnight hike that has facilities

Read about and listen to podcasts about bush toilet hygiene – this could come in handy someday even if I don’t need it this time!

Talk to experienced hikers about my plans including managing bush hygiene

Read stories written by overnight hikers

Find out about lightweight toileting aids for bushwalkers

Remind myself that if others can do it, so can I!

STEP 6 – REVIEW

Once I’ve actioned my plan I can review it, even before I go on my first overnight hike. Am IWell actually, yes I can! feeling more comfortable about the issue of toileting and showering on my overnight hike? Are there any new problems I need to address? I can go back to my other brainstormed solutions, or come up with new ones. I can flex my plans to help me achieve my goal instead of simply giving up. I can push through the discomfort of the plan not working out perfectly, and tap into my determined attitude to succeed.

Keep on solving!

Once I’ve got my plans in place for all the probable and possible problems I’ve identified, it’s full steam ahead. I’m already most of the way there! It’s in this phase of identifying and then creatively solving the problems that most people get stuck. It’s this process that makes the difference on the road to success. And for me personally, it’s an exciting ride moving from surviving to thriving, making my goal of living an adventurous life a reality instead of leaving it as a whimsical dream. Stay tuned for future updates as I smash this goal!

SMART Goals WorksheetFREE GIFT! To help you clarify and action YOUR goal (whether it’s big or small or anywhere in between), download your FREE printable Create Success With SMART Goals. This handy worksheet will step you through a simplified process to identify your S.M.A.R.T. goal, your “why”, the steps you need to take to achieve your goal, any problems that might get in the way of success, and creative solutions that will propel you towards success.

Click here to download your FREE printable “Create Success With SMART Goals” from the RESOURCES tab on my website, and check out the other printables and resources while you’re there!

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Daisy Spoke aka Kathryn Walton logoKathryn Walton shares information and reflections in Daisy Spoke that connect, inspire and self-empower women to make healthy choices for themselves. She integrates her love of physical exercise, family, nature, gardening and creative arts with her professional background in mental health social work to facilitate change with individuals, groups and communities of women who are committed to living life to the full.

9 Steps to Achieving Your Dreams and Goals

Daisy Spoke Logo

Goals, resolutions, targets, dreams, visions….. Some of us love them. Some of us hate them. It’s understandable that you might be sceptical about them. Sometimes we set plans with good intentions and end up disappointed. Life happens in all its chaotic glory and sends our plans awry, we lose sight of our intended destination and lose hope, or we become despondent with ourselves, others or the world around us. Maybe we even forget what our goal was, or our priorities change and we let it go. Perhaps we achieve our goal but the reward at the end just isn’t there, as if the goal post has been shifted, or we’ve been deceived about the expected benefits. We can doubt our capacity to achieve what we set out to. In order to protect ourselves from further hurt and wasted energy we swear never to set New Year’s Resolutions again because they just don’t work. Sound familiar?

How I love goals! Let me count the ways! 

I love goals. I have daily lists to help me stay focused and efficient. I also have weekly, monthly, 3 month, 12 month and 3 year work goals. I’m flexible with them, and at the same Daisies reach for the suntime I respect them. I teach many individuals and groups how to use goals to enhance their mental health and wellness, and I see amazing progress when they are used effectively. I also use goals in my personal life. I love the sense of satisfaction, self-worth and achievement that comes with goals. Goals also nurture inner skills such as persistence, patience, organisation, and problem-solving which can be applied to all sorts of other situations in life, and can have a therapeutic effect on your mind.

Goal-setting is a learned skill

Effective goal-setting is a learned skill. Once you have it, the sky’s the limit! But the down-side is that if you experience a sense of failure with your goal, and if you don’t adjust your sails and use creative problem-solving, it can put you off for life. Remember to practise, persist, and problem-solve just as you would with any other skill!

9 steps to achieve your goal successfully

Step 1 – Identify an area for change

Identify one area in your life where you’d like to see some change. Select something you have some control over that centres around yourself. Focusing on things outside your control sets you up for failure. Where would you like to see a change?

  • work
  • relationshipsMake space for change - rocky expanse
  • friends
  • lifestyle
  • health
  • spirituality
  • finances
  • family
  • home
  • recreation
  • __________
Step 2 – Stay focused on the change, don’t be distracted by problematic thoughts

You might notice your thoughts jumping straight away to all the problems, barriers, obstacles and impossibilities associated with your desired change. For now, acknowledge your brain is doing its job of trying to protect you from failure, and try to let go of those thoughts. We’ll be coming back to them so stay focused on your desired change for now.

Step 3 – Select your SMART goal

SMART is an acronym to help you remember the key elements that can make or break your goal.

  1. S – Specific Know exactly what your goal is. Take the area you selected in Step 1 and narrow your goal down as much as possible. Keep it simple, clear, concise and specific. Vague, general statements about your goals are not helpful – they lack direction.
  2. M – Measurable How will you know when you’ve achieved your goal? If you’ve left your goal as a vague statement (eg “Get fit”) how will you know when you’ve achieved it? Being specific will help you to measure it (eg “Swim non-stop for 15 minutes”).
  3. A – Attainable Set yourself up for success! What are your expectations? Is your goal achievable?
  4. R – Realistic Are you being realistic with your goal? Do you have access to the resources and supports you’ll need? Do you have the energy to put into it?
  5. T – Time frame Set a time frame to achieve your goal. Deadlines help us stay focused. Be flexibile though so that you can make adjustments if your goal takes longer than expected.
Step 4 – Write it down!

This is a really powerful action to take! Writing it down makes it more real, more tangible. Share it with others if you like, or come back and look at it yourself as a daily reminder to keep you actions in flow with your goal. It’s your personal marketing plan designed to keep you coming back again and again to what’s important to you.

Step 5 – Know your WHY! Commitment not motivation!

Motivation is a very temporary and fickle thing. It can’t be relied on. Commitment is what will keep you working on your goal whether you feel motivated or not! Why is your goal important to you? For your overall health? To keep up with your kids / grandkids? To have more financial freedom? Something else? Write your WHY down next to your SMART GOAL. It will keep your compass pointed in the right direction.

Step 6 – Break it down

Write down 5-10 steps (in order) you’ll need to take to achieve your goal. If your goal is to swim non-stop for 15 minutes, the steps might include:

  • buy suitable swimming attire
  • find out about pool membership / entry fees
  • go to swimming squad once a week to improve technique and fitness
  • ask a friend to be a swimming buddy
  • swim at least 3 times a week
  • swim 1 lap non-stop
  • swim 5 minutes non-stop
  • swim 10 minutes non-stop
  • swim 15 minutes non-stop.
Step 7 – Step into your goal

Take each step one at a time.

Step 8 – Creatively problem-solve issues that arise

I can I willRemember all those problems your mind started to thinking about in Step 2? Problem-solving is where the power is (another blog later this month will look at this in more detail). Persistence makes all the difference between giving up on your goal (and yourself) and being unstoppable. Some of the problems will be predictable and you’ll be able to plan for them. Others less so.

Step 9 – Reward yourself!

What will be your reward when you’ve accomplished your plan? Will it be an inner sense of satisfaction? The simple pleasure of knowing you’ve done what you set out to do? Improved energy or a sense of wellness? Or will it be an external reward like buying yourself a new set of flippers? Or perhaps entering a race? A word of caution here to make sure your reward aligns well with your goal and that you don’t self-sabotage your efforts.

More on goals, obstacles and problem-solving soon!

You might have guessed by now that this month’s theme is all about GOALS! Over the coming weeks I’ll be sharing with you one of my own personal goals using the 9 steps listed above. I’ll be delving into the barriers I’ve identified to achieving my goal, and I’ll share with you the not-so-secret secrets to creative problem-solving so that we can get ourselves unstuck when things get tricky.

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Daisy Spoke aka Kathryn Walton logoKathryn Walton shares information and reflections in Daisy Spoke that connect, inspire and self-empower women to make healthy choices for themselves. She integrates her love of physical exercise, family, nature, gardening and creative arts with her professional background in mental health social work to facilitate change with individuals, groups and communities of women who are committed to living life to the full.

 Have you signed up yet?

Grounded Inspiration LogoIn the meantime, if you haven’t already signed up for Grounded Inspiration, now’s a great time to do that. Never miss out on the latest news, inspiration or blog posts! And be the first to hear about my new releases throughout the year as I develop and publish programs to enhance women’s wellness and professional knowledge. Sign up here!

Accidentally getting it right – OR DID I?

There’s been a rock garden at the beginning of our mountain bike track on our home property ever since we built it. It’s always daunted me, especially being right at the very start! I’ve been pretty proud of how I’ve come to face some of my fears along parts of our short track including this rock garden at the beginning. As time has gone on, my progress has gone from bike hiking through the entire length of the rock garden, to riding through the first couple of metres then walking through the next bit, to finally being able to ride most of the rock garden and dabbing my right foot once or twice on the boulder on my right as I squeeze through the narrow gap between the craggy rocks.

I often walk or run along our trail as well. It’s so accessible and I don’t need to go any further afield to step into our beautiful Australian bush country! As I’ve traversed the trail over the past few months, I’ve sometimes stopped to look at the rock garden and visualise myself riding through the narrow gaps between the rocks without clunking my pedals. I knew that I would need to develop a lot more skill, line accuracy, confidence and power to ride this section. Basically I’d been riding it so slowly that I didn’t have enough power to get over the craggy rocks. Although I enjoyed my brief little fantasies of riding effortlessly over and around the rocks, I certainly didn’t have much hope that I’d ever actually be able to do it.

Last week I was closely following my husband as we rode the trail. Normally I’m a long way behind and do my own thing. I watched the line that he took through the rock garden and without even thinking about it I probably followed a very similar line, dabbed my foot once on the big boulder on the right, and kept going. I noticed quite a powerful thought come to my mind “Wow that seemed pretty much seamless.” Even though I’d dabbed my foot, it felt smooth and flowy.

A few minutes later as we rode the trail loop again, I was conscious that I was thinking about something that was upsetting me. I wasn’t very mindful of where I was or what I was doing. Suddenly I realised I’d already ridden through the rock garden! I hadn’t dabbed my foot, I didn’t jab my pedals, and the smooth flowy feeling hit the pit of my stomach and came out of my mouth with a loud shriek, my previous upset forgotten in a moment of elation as I realised what I’d done. I’d accidentally got it right!

OR HAD I? What acknowledgement do I owe MYSELF for the consistent work of practising, the walking it through, the visualisations? How often do I mindlessly disregard something I’ve achieved seeing it as a random event which I’ve had no control over? How would it be if I paused for a moment to celebrate my work and my successes, however small they might seem to another? Would this impact my perception of progress over time and keep my enjoyment and motivation rolling along?

Today as I walk the same trail and peer along the rock garden, I can clearly see the line that I need to take on my bike. The rocks seem so much smaller than before, the gaps between them seem so much wider, and I realise just how powerful the images and thoughts in our minds can be.

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Kathryn Walton shares information and reflections in Daisy Spoke that connect, inspire and self-empower women to make healthy choices for themselves.

Women’s Wellness: Creating the ideal exercise experience!

Connection ….. Ease ….. Laughs ….. Shared experiences ….. Less pressure

These are some of the motivations that women and girls speak about when offered the opportunity for women-only sporting activities. There are many other reasons that individuals (whether identifying as male, female or otherwise) gravitate towards gender-specific activities. Despite the arguments for inclusiveness in sport, there are many women and girls who are reluctant to participate unless women-only events and activities are on offer.

There is growing concern for obesity and other conditions related to sedentary behaviour including chronic illness and poor mental health. Apart from the obvious burden on the nation’s economy, the real burden of poor health is lived out and carried everyday by individuals, families and communities. As a community, I believe we need to creatively explore the possibilities when it comes to getting people active, and not expect individuals to slot into the pre-existing boxes for engaging with physical activities.

Our society has been predominantly constructed and written by the male voice. Our medical research is skewed towards what works best on male subjects. And likewise, our sporting establishments have traditionally been set up by and for men. For women, there has long been the pressure to fit in with these establishments, or make minor modifications to better meet their identified need.

Rural and regional Australia has poorer health outcomes than its urban counterparts, so I’m really keen to make a constructive contribution to the health and wellbeing of my community on the southern Darling Downs, and to encourage women and girls to creatively construct systems and routines so they can enjoy being more active.

But I think it’s time we questioned whether our systems are meeting everyone’s needs –  not only women. Times they are a changin’ and the best time for change is now. I’d love to hear ideas from everyone regardless of gender:

  • What works for you when it comes to getting active and staying active?

  • What is your ideal way to increase your physical activity and reduce your sedentary behaviour?

  • What would motivate you to stay committed to your health and wellness through exercise and physical activity?

Leave your comments and ideas, or head over to Daisy Spoke’s Facebook:

https://www.facebook.com/daisyspokeblog/?ref=bookmarks

My MTB Experiment: Part 3

I’ve continued to ride my MTB several times a week for at least an hour since initiating My Great MTB Experiment. Weekend group and family rides have been longer, usually 3 hours or so.

And, so, HOW AM I DOING NOW after quite a few weeks of persisting with regular practice? Well, thanks for asking! Yes! I am enjoying myself much more than I thought I would after finding myself in a veritable mental rut as far as summer riding goes. Whilst the summer temperatures and associated challenges continued, they’ve been less problematic than before. Fewer flies, hot temperatures rather than searing temperatures, and riding on open tracks rather than overgrown ones have all helped me to persist with regular practice. All this in spite of the various injuries from falls off my bike! Riding is feeling smoother and I’ve even been getting up a bit earlier (occasionally) to squeeze the rides into my day.

As far as the mental challenge of enjoying myself, I’ve found it easier to hear my ENCOURAGING, SUPPORTIVE INNER VOICES and have found it easier to tune out from my inner critic. I’ve been MINDFUL of some of the smaller GAINS I’ve made which have collectively contributed to feelings of motivation. When I haven’t felt especially motivated I’ve tapped into my sense of COMMITMENT to myself (and this blog!) and to those I ride with. I’m focusing on PRACTICE, PRACTICE, PRACTICE and find myself looking forward to my rides and even …. (gasp!) … having FUN!

My plan is to keep the project rolling along with future updates to come! You can watch my video here: