got motivation?

Dana Blackmer, Ph.D.

Sport Psychologist, The Extra Gear

It’s tough to train when it’s cold outside. Getting psyched and staying motivated is particularly challenging in winter, so here are five quick tips to get you up when you want to stay in bed:

1. Set Goals – Write down your ultimate goals for this season, and then list all the things you have to do now to reach them. Post your list on the refrigerator or bathroom mirror.

1. Remember Your Passion – Think hard about why you compete, what you love about it, what really gets you psyched up. Get as vivid an image of this in your head as you can and call it up anytime you need a little push to go out and train.

1. Get A Partner – It’s more difficult to miss a training session if you’ve planned to train with someone else. Get a training partner or do group training to keep one another motivated.

1. Sing A Song – Music can be very motivating. Find a high-octane song that gets your heart pounding, and then set your alarm to play the song in the morning to get you pumped up when you’re feeling flat.

1. Think Positive – Think of an inspiring phrase that goes along with your music and the image you created that represents your passion about your sport. Repeat this phrase to yourself whenever the couch looks more inviting than the gym.

Here’s a Bonus Tip: Share Your Ideas – You’ve undoubtedly come up with your own ways to get motivated. Why not share them with your teammates? Post your ideas on the wall of my Facebook page, www.Facebook.com/TheExtraGear. If more than ten people write an idea of how to stay motivated on my wall by March 1^st, I’ll pick one of you for a free month of coaching!

For more information on goal-setting and other mental training tips, visit www.TheExtraGear.com.

Richmond sport psychologist Dana Blackmer, Ph.D. is founder and owner of The Extra Gear. He has trained amateur and elite athletes across the United States to increase their mental toughness for peak sport performance. He is a member of the American Psychological Association's division of exercise and sport psychology, the Association for Applied Sport Psychology and is an adjunct faculty member at Virginia Commonwealth University. He is an avid cyclist and a certified USA Cycling coach.