1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:09,240 --> 00:00:15,440 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Let's 3 00:00:15,480 --> 00:00:19,480 Speaker 1: face it, if we are being completely honest with ourselves, 4 00:00:20,600 --> 00:00:24,880 Speaker 1: most people know that they need to exercise more and 5 00:00:25,000 --> 00:00:28,760 Speaker 1: eat better. If we're being honest, we know that we 6 00:00:28,840 --> 00:00:32,879 Speaker 1: need to move more and eat less bad stuff and 7 00:00:32,920 --> 00:00:36,840 Speaker 1: eat more good stuff. We know that, So what's the issue. 8 00:00:37,080 --> 00:00:39,600 Speaker 1: What's the issue when it comes to achieving fitness goals 9 00:00:39,960 --> 00:00:42,559 Speaker 1: being as healthy as possible, It comes down to motivation. 10 00:00:43,720 --> 00:00:46,239 Speaker 1: It comes down to motivation. And I've talked about how 11 00:00:46,720 --> 00:00:49,600 Speaker 1: when I truly said this was going to be my career, 12 00:00:50,080 --> 00:00:52,560 Speaker 1: I knew that I not only needed to study exercise 13 00:00:52,640 --> 00:00:55,920 Speaker 1: science and nutrition, but I needed to study the psychology 14 00:00:55,960 --> 00:00:59,160 Speaker 1: the behavior. And so that's why my master's degree was 15 00:00:59,200 --> 00:01:03,520 Speaker 1: in both the exercise science and the psychology. And yes 16 00:01:03,680 --> 00:01:07,839 Speaker 1: I'm back again. The studying never stops. And now I'm 17 00:01:08,000 --> 00:01:12,360 Speaker 1: enrolled in a phenomenal program at Harvard Extension School, a 18 00:01:12,440 --> 00:01:16,800 Speaker 1: graduate certificate in Human behavior, and the class I'm taking 19 00:01:16,920 --> 00:01:20,200 Speaker 1: right now is motivation, yet again, studying it again, and 20 00:01:20,240 --> 00:01:23,240 Speaker 1: I will never stop studying it because that is what 21 00:01:23,400 --> 00:01:27,160 Speaker 1: it all comes down to. Finding our why and so 22 00:01:27,200 --> 00:01:32,560 Speaker 1: today quick fittip intrinsic versus extrinsic motivation? Why is it 23 00:01:32,600 --> 00:01:35,880 Speaker 1: a habit for some people? Why do some people enjoy exercise? 24 00:01:36,640 --> 00:01:39,520 Speaker 1: Why is it part of their lives? And I'm one 25 00:01:39,560 --> 00:01:42,960 Speaker 1: of those people obviously, and it's not Why do others struggle? 26 00:01:43,120 --> 00:01:46,160 Speaker 1: Why do you struggle? There are many reasons, but there's 27 00:01:46,200 --> 00:01:48,200 Speaker 1: good news. There's always good news. That's what my show 28 00:01:48,240 --> 00:01:52,919 Speaker 1: is about. There's always good news. You can flip the switch, 29 00:01:52,960 --> 00:01:55,600 Speaker 1: as I call it, and in the end, it comes 30 00:01:55,600 --> 00:01:59,960 Speaker 1: down to intrinsic versus extrinsic motivation. So what is motivation? Motivation? 31 00:02:00,000 --> 00:02:04,920 Speaker 1: Sation is the internal processes that give a behavior three things. 32 00:02:05,760 --> 00:02:11,320 Speaker 1: It's energy, it's direction, and persistence. Energy is when the 33 00:02:11,360 --> 00:02:17,200 Speaker 1: behavior has strength. Direction is when that behavior has purpose, 34 00:02:18,320 --> 00:02:22,560 Speaker 1: and finally, persistence is when the behavior has endurance, longevity, 35 00:02:22,680 --> 00:02:27,040 Speaker 1: when it is for a lifetime. I believe, and this 36 00:02:27,200 --> 00:02:31,680 Speaker 1: this is hard after three decades in this industry, I 37 00:02:31,720 --> 00:02:36,000 Speaker 1: believe that everyone has the capacity to get to the 38 00:02:36,080 --> 00:02:38,720 Speaker 1: intrinsic to flip the switch. So what are the differences? 39 00:02:39,240 --> 00:02:43,360 Speaker 1: Extrinsic motivation that's when your behavior is driven by external 40 00:02:43,400 --> 00:02:48,760 Speaker 1: rewards because of the external outcome you achieve by doing 41 00:02:48,800 --> 00:02:52,680 Speaker 1: that specific task. So for many people, when it's you 42 00:02:52,720 --> 00:02:56,320 Speaker 1: know your job, then it's a promotion, it's pay raise, 43 00:02:56,360 --> 00:03:01,520 Speaker 1: it's bonuses, it's trophies for spoil it's it's an external reward. 44 00:03:01,800 --> 00:03:06,680 Speaker 1: You're given something, you get something, something tangible. And if 45 00:03:06,720 --> 00:03:11,760 Speaker 1: we're talking fitness wellness, you could extrapolate it out to 46 00:03:11,840 --> 00:03:14,720 Speaker 1: being the scale the weight loss. What you see that 47 00:03:14,840 --> 00:03:20,560 Speaker 1: extrinsic reward. You see that number change, your clothes get looser, 48 00:03:21,280 --> 00:03:25,800 Speaker 1: you get compliments, huge extrinsic reward, I would say, and 49 00:03:25,840 --> 00:03:31,480 Speaker 1: you look better in the mirror. Extrinsic rewards. Now a 50 00:03:31,560 --> 00:03:34,720 Speaker 1: huge problem with that is, well, there many I've done 51 00:03:34,720 --> 00:03:36,920 Speaker 1: how many shows on weight loss and how it's not 52 00:03:36,960 --> 00:03:42,559 Speaker 1: linear and it takes time and it fluctuates, and compliments 53 00:03:42,600 --> 00:03:46,240 Speaker 1: and looking good those fade over time. So in the 54 00:03:46,360 --> 00:03:50,200 Speaker 1: end we need to get to the intrinsic and that's 55 00:03:50,200 --> 00:03:54,560 Speaker 1: when a behavior is driven by internal rewards. It's when 56 00:03:54,600 --> 00:03:57,640 Speaker 1: you do something for the love of it, the interest 57 00:03:57,760 --> 00:04:00,960 Speaker 1: and the enjoyment of the task itself. And people say 58 00:04:01,000 --> 00:04:04,960 Speaker 1: that's crazy. I hate exercise, I don't enjoy eating well. 59 00:04:06,240 --> 00:04:09,600 Speaker 1: And my answer is not yet you haven't found what 60 00:04:09,680 --> 00:04:14,920 Speaker 1: works for you yet. Intrinsic rewards are things like passion 61 00:04:15,840 --> 00:04:19,520 Speaker 1: and curiosity and growth and purpose and enjoyment, self expression 62 00:04:19,600 --> 00:04:23,760 Speaker 1: and fun. Words that most people don't attribute to exercise 63 00:04:24,440 --> 00:04:28,760 Speaker 1: or eating healthy, but you can, and I'm gonna take 64 00:04:28,760 --> 00:04:31,880 Speaker 1: it a step further. Intrinsic rewards for me with exercise 65 00:04:31,920 --> 00:04:35,839 Speaker 1: being a great role model for my kids and for 66 00:04:35,920 --> 00:04:40,919 Speaker 1: everybody I walked the walk and talked to talk, and 67 00:04:41,240 --> 00:04:46,719 Speaker 1: intrinsic rewards, I would say, also include things we obviously 68 00:04:46,760 --> 00:04:51,039 Speaker 1: cannot see your physical and mental health. The show I 69 00:04:51,080 --> 00:04:55,359 Speaker 1: did on well that those are extrinsic as well, some 70 00:04:55,480 --> 00:04:58,839 Speaker 1: of them, but things outside the scale and doing it 71 00:04:58,880 --> 00:05:02,320 Speaker 1: because it's good for us. You don't see that. You 72 00:05:02,320 --> 00:05:07,279 Speaker 1: can't quantify that unless you're looking at specific numbers, but 73 00:05:07,320 --> 00:05:09,880 Speaker 1: because it's the right thing to do, and you have 74 00:05:09,960 --> 00:05:13,159 Speaker 1: to believe, as I say starting my book, my most 75 00:05:13,200 --> 00:05:16,279 Speaker 1: recent book, The micro Workout Plan, in the first couple 76 00:05:16,279 --> 00:05:18,520 Speaker 1: of pages, I say, you have to believe that you 77 00:05:18,560 --> 00:05:22,680 Speaker 1: can change. You have to believe that it matters that exercise, 78 00:05:22,720 --> 00:05:27,279 Speaker 1: in nutrition, eating well, we'll have huge payoff over time. 79 00:05:28,080 --> 00:05:33,120 Speaker 1: So extrinsic versus intrinsic intrinsic are those people who you say, 80 00:05:33,160 --> 00:05:37,600 Speaker 1: how do they stick with it? Why have they succeeded? 81 00:05:38,080 --> 00:05:40,520 Speaker 1: They found what works for them and they've gotten away 82 00:05:40,520 --> 00:05:43,680 Speaker 1: from the extrinsic. It's flipping the switch, as I call it. 83 00:05:44,160 --> 00:05:47,039 Speaker 1: And every single one of you listening has the capacity 84 00:05:47,040 --> 00:05:50,320 Speaker 1: and the ability to do that. But you have to 85 00:05:50,360 --> 00:05:53,920 Speaker 1: do a few things. First of all, you have to 86 00:05:53,920 --> 00:05:56,320 Speaker 1: follow the right plan, and you're already on your way 87 00:05:56,360 --> 00:06:00,000 Speaker 1: by listening to this show. Get away from the celebrity 88 00:06:00,040 --> 00:06:04,359 Speaker 1: ease and the bad science and the fad diets. You 89 00:06:04,400 --> 00:06:06,200 Speaker 1: have to do it the right way. And then you 90 00:06:06,240 --> 00:06:09,400 Speaker 1: have to take small steps and those two are interrelated. 91 00:06:09,960 --> 00:06:13,599 Speaker 1: Fat diets not a small step. It's deprivation, too much, 92 00:06:13,600 --> 00:06:16,320 Speaker 1: exercise too much too soon, you get burnt out, you 93 00:06:16,320 --> 00:06:20,200 Speaker 1: get injured, you get bored. And finally you have to 94 00:06:20,320 --> 00:06:23,320 Speaker 1: give it time. And let me throw in one more thing. 95 00:06:23,960 --> 00:06:27,960 Speaker 1: With giving it time, it's finding the exercise that works 96 00:06:28,000 --> 00:06:30,880 Speaker 1: for you, whether it's swimming or biking or running or 97 00:06:30,880 --> 00:06:34,599 Speaker 1: walking or zoomba or whatever it is cardio wise, and 98 00:06:34,640 --> 00:06:37,280 Speaker 1: then what what what strength training you enjoy. And then 99 00:06:37,279 --> 00:06:39,080 Speaker 1: when it comes to the foods, you find the healthy 100 00:06:39,080 --> 00:06:43,200 Speaker 1: foods that you enjoy. Every single one of you has 101 00:06:43,240 --> 00:06:47,120 Speaker 1: the ability and the capacity to be intrinsically motivated when 102 00:06:47,160 --> 00:06:50,479 Speaker 1: you follow those plans, when you listen to this show 103 00:06:51,360 --> 00:06:58,360 Speaker 1: and apply science and adopt behaviors over time. But don't 104 00:06:58,400 --> 00:07:00,520 Speaker 1: think you can't do that. Don't look at your friend 105 00:07:01,160 --> 00:07:06,000 Speaker 1: or that person who seems to have it easy when 106 00:07:06,000 --> 00:07:10,160 Speaker 1: it comes to maintaining a healthy weight and enjoying exercise. 107 00:07:10,200 --> 00:07:16,080 Speaker 1: Exercise should not be a negative. Intrinsically motivated people exercise 108 00:07:16,120 --> 00:07:19,320 Speaker 1: on vacation because it feels good, because they know how 109 00:07:19,360 --> 00:07:22,280 Speaker 1: good it is for them. Because let me list those 110 00:07:22,320 --> 00:07:28,080 Speaker 1: things again. They find enjoyment, purpose, growth, fun, passion in it. 111 00:07:29,080 --> 00:07:32,600 Speaker 1: And you can too. You can start with the extrinsic 112 00:07:32,640 --> 00:07:37,960 Speaker 1: that's generally where it starts. Look better, right, and then 113 00:07:37,960 --> 00:07:41,240 Speaker 1: to feel better, live longer part the intrinsic that comes. 114 00:07:41,800 --> 00:07:44,960 Speaker 1: Give it time, follow the right plan and take small steps, 115 00:07:45,520 --> 00:07:49,240 Speaker 1: and you two can flip the switch and be intrinsically motivated. 116 00:07:49,640 --> 00:07:51,800 Speaker 1: Thank you for listening. If you have not yet rated 117 00:07:51,800 --> 00:07:54,840 Speaker 1: the show, please do so. Takes one second, and if 118 00:07:54,880 --> 00:07:57,360 Speaker 1: you can comment, leave a review where you listen. That 119 00:07:57,520 --> 00:07:59,960 Speaker 1: is greatly appreciated. If you want to reach out, Tom 120 00:08:00,120 --> 00:08:02,800 Speaker 1: h Fit is Twitter and Instagram For me, Tom h Bitt. 121 00:08:03,240 --> 00:08:05,840 Speaker 1: My new book is The Micro Workout Plan. And finally, 122 00:08:05,880 --> 00:08:11,200 Speaker 1: you can also reach out through Fitness Disrupted dot com. 123 00:08:11,240 --> 00:08:13,400 Speaker 1: I have the greatest job in the world helping people 124 00:08:13,400 --> 00:08:15,840 Speaker 1: look better, feel better, and live longer. And I take 125 00:08:15,880 --> 00:08:20,280 Speaker 1: it really seriously. Thank you for listening. I am Tom Holland. 126 00:08:20,520 --> 00:08:28,960 Speaker 1: This is Fitness Disrupted. It within yourself. Fitness Disrupted is 127 00:08:29,000 --> 00:08:32,480 Speaker 1: a production of I heart Radio. For more podcasts from 128 00:08:32,480 --> 00:08:36,199 Speaker 1: my heart Radio, visit the i heart Radio app, Apple Podcasts, 129 00:08:36,480 --> 00:08:38,600 Speaker 1: or wherever you listen to your favorite shows.