How to motivate yourself to move more; going for the gold within
She may be a three-time Olympian, two-time world champion sprint kayaker turned motivational speaker and author, but Karen Furneaux still gets race-day jitters when she speaks to international audiences.
“Nerves are OK. We’re meant to feel a little scared as part of growth,” she says. “Learning how to be with ourselves in that moment when we’re nervous is an important life skill.”
Based in Halifax, Ms. Furneaux helps people conquer their fears and “find the gold within” through her business, I Promise Performance. She shows people how to build a positive mindset, become healthier and more resilient.
We spoke to Ms. Furneaux about why it’s important to step out of your comfort zone and try new things, something she does to this day. She also embraces moving more throughout the day as part of feeling good, both mentally and physically.
Momentum vs. motivation
Ms. Furneaux says it’s beneficial to get up and get moving on the days when you just aren’t feeling it.
“We have those days where we wake up, our feet hit the floor, we’re raring to go, we’re psyched, we’re good. Then there are off days when we have low energy. What gets us moving on those tough days is momentum. It’s about small, baby steps toward your goal, putting one foot in front of the other, whatever it is that you’re working towards.”
When you put your sneakers on, for example, and go for a short 10-minute walk, even though you may not feel like going, you’re developing routines, rituals and habits when you get out there. “Motivation comes after that; the momentum has to occur in some way first.”
Little wins matter
Ms. Furneaux says part of moving more and feeling better is celebrating the little wins. “They’re huge pieces in our day.”
To help the little wins add up, she advises you ask yourself these five questions over the course of the day or week:
· Did I drink water today?
· Did I eat a healthy snack?
· Did I stretch?
· Did I take time for me today?
“Those are the micro-moments throughout the day and week which we need to celebrate and acknowledge,” says Ms. Furneaux. “They help us build confidence and self-esteem. We build both through what we do. Little wins help with that process.”
Compassion counts
It’s OK if you’re having a bad day and don’t move much. Those days happen to everyone, so cut yourself some slack. Self-shaming doesn’t help.
“I have rough days,” Ms. Furneaux says. “Recently, I’d planned to do a workout. I was in the gym but I wasn’t feeling it. I hadn’t slept well the night before. Then I remembered I always do this word-of-the-year. Instead of making resolutions, I choose a word to focus on. My word for 2021 is compassion, and more specifically, self-compassion.”
Her word choice may resonate with you. Ms. Furneaux hopes it does.
Creating community
Moving more is especially important during a pandemic when you may be tempted to stay indoors and hibernate.
“One upside is I’ve met neighbours out walking who I’ve never seen before,” she says. “Movement builds community. As a speaker, I often work alone. During the pandemic, there were times I wouldn’t see people in the run of a day. I was missing human connection. There’s a lot to be said for micro-relationships we build while outside, moving about in the community. Those are important.”
Comfort zone concern
Experts say getting outside also reduces stress levels. But starting a new activity or routine can be intimidating, even for a Hall of Fame athlete. Ms. Furneaux makes it a practice to regularly step outside her comfort zone. She explains why you should, too.
“Doing so can feel uncomfortable. But it’s that discomfort that inspires growth and resiliency. It can feel risky to do this, but remember to start small and make your move in a way that feels right for you.”
Make jitters work for you
It’s a strategy she started in her youth.
“I was the kid in class who was terrified to ask a question for fear of public speaking,” recalls Ms. Furneaux. “When I did take that chance, I eventually figured out I was connecting with people. That discovery is what later drew me to my current role as a professional speaker and author.”
She discovered her current calling because she took a chance. She hopes her example inspires you to try new activities in 2021.
So get your thinking cap on and choose an activity you’ve always wanted to try – maybe yoga, hiking or dancing. The goal is to start moving more each day. You’ll feel better, build confidence and eventually cross the finish line knowing you’ve tried something new to you!
10 tips to help you feel better and move more
If you’re having one of those days/weeks when you just aren’t feeling it and need extra motivation, Ms. Furneaux offers this advice:
· Make sure you’re eating well
· Eat without distractions (not while watching a screen or scrolling on your phone)
· Unplug and turn off screens throughout the day when you can
· Ask yourself, “How can I move forward from this place today?”
· Ask yourself, “How can I help support myself today?”
· Ask yourself, “What do I really need today in terms of my physical and mental well-being?”
· Get out of the mindset that movement has to look a certain way
· Get out of the mindset that movement has to take a set time
· Move your body in small bouts of activity which add up
· Do movements that support your body where you’re at activity-wise