Nå dina mål genom din inre motivation

28 oktober, 201527 oktober, 2015Lämna en kommentar

Varför går jag till gymmet klockan sex på morgonen? Är det för att mina vänner går eller för att jag faktiskt mår bra av att gå till gymmet? Vad är den verkliga orsaken och hur stor kraft har den egentligen på kort och lång sikt?

Under min utbildning till Personlig tränare läser vi bland annat om motivation i kombination med motiverande samtal, där vi under föregående vecka filmade samtal i rollen som personlig tränare och klient. Detta område finner jag mycket intressant och inte minst nödvändigt för att uppnå ett väl fungerande samarbete mellan de båda parterna.

Att utvecklas, ta dig vidare, nå dina målsättningar, uppfylla dina drömmar och röra dig framåt handlar till stor del om motivation. Rörelse och mål går hand i hand. Att sätta mål handlar om att staka ut riktningen i livet och vägen framåt för en förändringsresa. Uttrycket ”målet är ingenting, vägen är allt” har vi hört förut och det innehåller en hel del sanning. Däremot behöver det ena inte utesluta det andra.

Ingenting du gör sker utan mål eller syfte och målsättningar berättar vart du är på väg. Mål bidrar till att du vill sätta igång för att uppnå saker, oavsett om det handlar om att göra gröt till frukost, läsa en bra bok eller förändra aspekter av din livsstil. Det finns alltid motiv bakom det du gör och mål ger det hela en mening. Till och med att besluta dig för att inte göra någonting alls är en målsättning i sig. Eftersom mål är en central del i ditt liv är det viktigt att arbetet för att uppnå dina mål fokuserar på förändring istället för på själva problemen.

Motivation kan byggas på antingen externa eller interna faktorer. De externa eller yttre källorna kan handla om motiv till förändring utifrån vikt, utseende och träning som bygger på yttre belöning. Intern motivation handlar mer om känslan av att må bra, ta dig an utmaningar, utveckla färdigheter, känna samhörighet och ha roligt. De yttre motiven kan ofta ge en snabbare push till en förändring, men verkar göra att du är mer benägen av att råka ut för snedsteg och återfall till ett tidigare oönskat beteende. När en extern belöning upphör brukar även motivationen till fortsatt handling minska. Den inre motivationen kan ta längre tid att etablera, men anses mer kraftfull för att förändra ett beteende på lång sikt.

Den effektivaste och mest långsiktigt hållbara formen av motivation är därför en drivkraft som uppstår när du vill uppnå ett mål av egen fri vilja för personlig självuppfyllelse, tillfredställelse och en känsla av mening; den så kallade inre motivationen. Även om det är bevisat att den inre motivationen är den bästa faktorn för en långsiktig förändring eller att bibehålla ett önskat beteende behöver det ena inte utesluta det andra. De kan med fördel kombineras.

Mitt tips till dig är därför att arbeta för att finna din inre motivation, alltså den verkliga anledningen till varför du vill uppnå dina mål och drömmar. Det skapar således en god grund till att nå framgång, upprätthålla ditt nya beteende och en förändring på lång sikt.

Så anledningen till att jag går till gymmet klockan sex på morgonen är för att jag vill och mår bra av det. När mina vänner dessutom går med mig är det ännu roligare! Så vilken är din verkliga anledning och drivkraft till att uppnå dina mål och drömmar?

Vilken är din drivkraft till att träna?

Lycka till på resan mot din destination!

/Erika

English version

Reach your goals through your inner motivation

Why do I go to the gym at six-á clock in the morning? Is it because my friends go or is it because I actually feel good inside about going? What is the real reason and how much power does it really have in a short and long term perspective?

During my education to a Personal trainer, we read about motivation combined with motivational interviewing, where we have filmed conversations in the role of personal trainer and client. This area I find very interesting and not at least necessary to achieve a well-functioning cooperation between the two parties.

To develop, move on, achieve your goals, fulfill your dreams and move forward is all about motivation. Operating and goals go hand in hand. Setting goals give you direction in life and a way forward for a journey of change. The expression ”the goal is nothing, the way is everything” we have heard before and it contains a lot of truth. However, the one does not exclude the other.

Nothing you do is done without aim or purpose and goals tell you where you are going. Goals help you to get started to achieve things, whether it’s about making porridge for breakfast, read a good book or change aspects of your lifestyle. There is always a motive behind what you do and goals give everything a meaning. Even to decide to do nothing at all is a goal in itself. Since the goal is a central part of your life it is important to work to achieve your objectives focus on change instead of the actual problems.

Motivation can be based from either external or internal factors. The external sources can include the reasons for the change in goals regarding weight, looks and training based on the external reward. Internal motivation is more about the sensation of feeling good, take on challenges, develop skills, to feel connected and have fun. The external motivation can often provide as a faster push for the change, but seems to make you more prone to slip and relapse to a previous misbehavior. When an external reward ceases the motivation for continued action usually decreases as well. The inner motivation can take longer to establish, but is considered more powerful to change behavior in the long term.

The most powerful and sustainable form of motivation is a force that arises when you want to achieve a goal of your own free will for personal self-fulfillment, satisfaction and a sense of purpose; the so-called inner motivation. Although there is evidence that the inner motivation is the best factor for a long-term change or to maintain a desired behavior they can advantageously be combined.

My advice is to find your inner motivation meaning the true reason why you want to achieve your goals. It creates a good basis for achieving success; maintain your new behavior and a change in the long-term perspective.

So the reason why I go to the gym at six-á clock in the morning is because I want to and feel good about doing it. And when my friends go with me, it’s even more fun! So what is your true reason and motivation to reach your dreams?

Good luck on your journey to your destination!

Hugs from Erika

Focus: To optimize your training

26 oktober, 201527 oktober, 2015Lämna en kommentar

The last three weeks we have had full focus on training theory. The lessons combines theory with practise, which has dealt with the areas of mobility, stability, balance, cardio, plyometric/reactive training, speed/reaction/quickness and eventually resistance training.

When and how to use these training methods are greatly influenced by your background, ambitions, goals and requirements. Training set-up will therefore be based on the level where you are right now, which in turn is systematically and methodically to optimize the performance of physiological, physical and mental aspects.

The concept relies on the different areas (mobility, stability, balance etc.) which are integrated in a sort of staircase called the OPT-model, Optimized Performance Training model. We can briefly describe it as when we have a plan to build a solid house from scratch, where you eventually finish with the roofing. A very short and practical example is that a reduced mobility of the ankle will give compensating movements further up in the body, because the requirement of being able to walk, run or perform a squat requires a certain range of motion in the ankle. To maintain a proper running style, even when you are tired, also requires a sufficient stability in the torso and muscle strength in the legs. In the end everything is connected to each other and sometimes it is difficult to know exactly what is the chicken and the egg. That’s probably why I really prefer the professions as physiotherapist and personal trainer, as they constantly require attention and a sharp brain that also need to be responsive to new research and development in the area.

A few days ago I also graduated to a test manager, which means that I’m now able to calculate your maximum oxygen uptake, in other words aerob condition. It is interesting in terms of looking at the present and future health parameters, as well as to develop and follow your training.

Autumn holiday is now officially up and running and for the moment I find myself in Älvdalen with my little sister Linnea. Tomorrow we’ll travel towards the Norwegian border for further adventures. Hurray!

So take the opportunity to get out into the forest and experience all the beautiful colors that autumn has to offer.

Studying training methods

Certification of Test manager

Flexibility training for the ankle

A peanut (two tennis balls together) is good for smashing the muscles

Todays visit to the gym with my lil sister Linnea

Hugs from Erika

Twin sisters, best friends and the ultimate supportive partner

25 oktober, 201525 oktober, 2015Lämna en kommentar

To have a twin sister in my life is a true and valuable gift. Someone to share happy, crazy, cool, traditional, turbulent, akward, sad and tough moments with. To help and support each other at all times no matter where we are and what we do in the world. We make each other stronger as individuals and together as a unit we often see beyond any limit. Love ya lil sis! @linneanilssonwaara @waaraworldwide
Erika

Linnea & Erika. Half an hour between these faces. Identical or not – who knows and it doesn’t matter.

Where ever you are in the world we’ll always be together through our hearts.

Linnea Nilsson-Waara

Trailrunning and the Vasalopps-track is now completed!

24 oktober, 201524 oktober, 2015Lämna en kommentar

Trailrunning and completing the last part of the famous Vasaloppsleden. The track goes from Sälen to Mora (located in Dalarna, Sweden) and has a distance of 90 km. You can do this track skiing, bicycling and/or running/hiking. The most popular style is skiing and the competition is always held the first sunday in march. The competition brings about 15 000 people from all over the world and the starting tickets get sold out very fast. Different kind of competitions are held during this week and they estimate an impressive number of 60 000 people to participate. So for us it was very convenient to do the track by our selfs.

Half and half the track

About one month ago I did half the track together with one of my class mates. I had never ran that long distance before so 48 km was a good start. Today I did the rest of the track (which ended up in 44 km) and together with my twin-sister Erika. The first part, from Sälen to Evertsberg is more difficult because of more narrow paths, bigger differenceses in altitude (more up hill) and many narrow foot-bridges. From Evertsberg to Mora is like an Europe-road but in the forrest and most of the time the track goes slightly downhill.

Do the track all in once or stay in huts along the way
Along the track you’ll find huts and if you want to stay over night you just pay a small fee and bring your own sleeping bag and mattress. Our father is very interested in skiing and one day we’ll hopefully do the track together. I guess it will be skiing or hiking.

Over and out!

Linnea

Ready, set and go! It’s around 10 am and we’re prepared to start the race.

Some stop for energy refill is necessary. Here we have bars, nuts, raisin, sandwiches and coffee. And water of course.

Putting our marks in a guestbook along the track.

WOW! Jack Sparrow in the middle of the forrest. But he looks kind of sad…

The paths are wide and good.

We did it! 44,5 km of trail running. Proud and a bit sore in our bodies. But our minds are shining and we’re feeling very happy.

Active time: 4 h 5 min. Total time: 5 h 28 min.

Erika is entering the finish-line as a zombie 😉

The whole vasalopps-track is completed. Linnea is raising her hands towards the sky – victory! Happy, proud and thankfull.

We got the best reception by Sam who picked us up in Mora and he had also brought coffee and sandwich.

Defeat every obstacle

11 oktober, 201511 oktober, 2015Lämna en kommentar

Ahead of the 40th and the last obstacle we stopped for a few seconds. We formed a circle, gave each other a big hug, said a few encouraging words, roared loudly and then gave full attention on the black giant ramp that we would run up on.

Team Katrinebergs PT, consisting of the prospective personal trainers Toste Danielsson, Adde Hammarberg, Oscar Detmer and I, Erika Nilsson Waara, were now ready to accept the challenge and defeat everything that came in our way. This is about Toughest and about being tough, brave and bringing out the stubborn bull in you.

Toughest is a competition on tour, this time in Gothenburg with about 2500 participants, which means that you run a distance of eight kilometers, while you’ll pass 40 different obstacles along the way. It is about obstacles such as climbing, using your arms and legs in various forms, crawling, tires rolling, carrying sacks and trees, balance obstacles, jumping, rolling and much more than that. Our start time was set at noon 2:40 and one of today’s finest moments was the reunion with my sister Linnea. We started at the exact same time as her team, aventyrsledarna.se, from Älvdalen. That we for once were in different teams didn’t actually really matter, as we urged, supported and helped each other on some obstacles. It was a very happy reunion, because it was about two months ago since we saw each other. In other words, there was room for a lot of love in all of the competition hysteria.

So how did it go with the final obstacle? Our bodies were now covered in smelly mud up to the stomach area. The shoes and gloves were totally soaked. The number tags had fallen off. Face and hair appeared to have had significant sand and mud pack. Not a dry or clean stain could be seen on the body. Suddenly thoughts flew off to the film The Fantastic Four. The crowd around us cheered intensely. The music pounded in rhythm of techno. We lined up and made us ready for the next battle. The stage is ours! Thirty-nine obstacles we’re completed. One remained. One by one we took off. We gave everything we had in the run-up and completely flew up the ramp. The adrenaline was pumping wildly and joy completely spread throughout our bodies. The Fantastic Four was standing on top and just roared straight out! We had conquered every obstacle. We had done it together, as a team, methodically and with toughness, passion and joy. All of us had grown a bit inside and no doubt we would all do it again!

Linnea and Erika are looking forward to the race.

Toughest in Gothenburg

The rings was one of the obstacles

Dirty and so much fun.

Carrying heavy containers.

The final obstacle; the ramp!

Victory! Together and completed the race Toughest 2015!

The Fantastic four aka Erika, Detmer, Toste and Adde have completed the run with a roar!

Katrinebergs PT are true heroes!

At aventyrsledarna.se you can have a look and see what Linnea is up to at her school.

Linnea and her class mates from Älvdalens utbildningscentrum. Äventyrsledarna (adventure and mountain leaders).

No kidding – Linnea needs a bath!

And the medal in my hand

A nice dinner and celebration after the race

So what’s your next obstacle to defeat?

Cheers!

/Erika

How is life for the Personal Trainers in school?

15 september, 201515 september, 2015Lämna en kommentar

Over the next 4.5 months I’m educating myself to a Personal Trainer in Halland. We are now into our fourth week and the education is quite amazing. Likewise the classmates and the school itself. There is so much to learn and so much that I want to share with you. Hopefully I can through this blog give you a little more knowledge about training and health; for example training methods and techniques, adventures and challenges, nutrition, equipments and how to prevent sports injuries. Through this blog me and my sister Linnea hope to inspire you to take a step (small or big) towards a healthier lifestyle which includes some kind of exercising or maybe take a step towards something else that you dream of or want to achieve in life.

***

This week turns into more practical elements in school, including posture analysis and Fysprofilen.

A good posture is the foundation for all kind of training and health. By analyzing the posture we get a hint of bone structures, muscle balance and centers of gravity. Through this we can influence and develop the training based on our findings. Yesterday we photographed each other and now we begin the analytical work.

Fysprofilen means that you test your physical abilities to get an understanding on where you are today to know in which direction you can work. Several sports have their own reference values based Fysprofilen and therefore you can find out the status of your physical abilities compared to others in the same sport. This day consisted of maximum efforts in squats, chins, dips, brutal bench and an anaerobic running test. It’s been a very inspiring day, in which the class has really given it all and encouraged each other in every way and all the way! The remaining steps will be done next week. An important thing to remember is that the tests should always be carried out with equal opportunities and preparation, because then we get the fairest result from time to time.

Finally, I want to give you some tips along the way. Start by reflecting on your posture when standing. Ask yourself if your shoulders are in the same level and the neutral position, how is the direction of your elbows, knees and feet pointing, if the trunk is rotated, and where to put the gravity on your feet, and if they supine or prone?

As for physical tests is suggested that you test yourself regularly to see where and how you are doing in your training. A light recommendation is to make the tests every six to twelve weeks. Also reflect on what type of test is the best for your specific goals and the sport or exercise that you exert. Test results can show if you need to make any change in your training schedule. They often act as a motivating factor when you see that you get the results you are striving toward.

Good luck!

/Erika Nilsson Waara