My motivation for exercising is the fact that I feel good during and after a work out. I love being active.  I feel alive when I'm up and moving.  The reason I am so fit, and the reason I am always physically active is because I love the feeling.  If I don't exercise or participate in any activities , I don't feel right; My day is off, I'm not as energetic or positive.  Everything comes together for me when I stay active.  I'm able to clear my mind of negativity and open my eyes to the wonderful world around me.  I'm more productive when physical activity has been incorporated into my daily routine. 
To stay on top of my work outs, I like to make small goals for myself, so I can have different objectives to push through a work out; It is also so I can change things up, and I won't become bored with anything I do.

Extrinsic Motivation

Extrinsic Motivation, is good to have, but it is temporary.  These are cues that are outside of a persons body that cause them to want to push them selves, but may go away once a goal is met.  This is why goal setting is also very important for people, so they continuously feel as though they have a reason to continue.
Extrinsic Motivation are things like:

- Running a 5K because you want a Medal
- Starting an exercise program because it makes your
   friends and family happy

Intrinsic Motivation

Intrinsic Motivation, is the best to have.  These cues are based on an individuals feelings towards the activity, which will be a great factor in them continuing an exercise program.
Intrinsic Motivation are things like:

- Exercising because you like the way it makes you feel
- Participating in Physical Activity because you know it
  will enhance your quality of life.
To begin an exercise program you have to be motivated in some way, whether it is extrinsic or intrinsic.  The goal is to maintain physical activity and/or a work out program to better your health and wellness. Setting small goals throughout your process is a great way to help push and motivate.  Having little inspirational cues (Friends and Family motivating you, Ready an inspirational quote each day, listening to upbeat and motivating music, etc.)

Some things to help motivate you to
work out or during the  work out                                                              

  • Make a great work out playlist (upbeat songs you enjoy)
  • Place your workout clothes by your door before you go to bed at night
  • Look at motivational and inspirational fitness quotes (I look on pinterest for these)
  • Look at fitness magazines
  • Participate in a group exercise class (Zumba, HIIT, Pilates, Yoga, etc.)
  • Sign up for an event (ie: a 5k or work-out-a-thon) and set a goal to be able to complete it
  • Do workouts that you actually enjoy doing
  • Write your work outs down the day before

Music playlists                                                                                                                                     

Sometimes music helps to motivate me during a run or a work out. Hear are some songs I like to listen to.

Fab Abs Playlist

  1. Feel So Close - Calvin Harris
  2. Lift Off - Jay-z & Kanye West
  3. Hello Feat. Dragonette - Martin Solveig
  4. We Run The Night Feat. Pit Bull - Havana Brown
  5. Finally Fount You Ft. Daddy Yankee - Enrique Iglesias
  6. I like it Feat. Pitbull - Enrique Iglesias
  7. Loves Mistaken - Morgan Page
  8. Beauty and a Beat - Justin Bieber
  9. Stronger - Kanye West
  10. Everybody Talks - Neon Trees
  11. Let’s Go feat. Ne-yo - Calvin Harris
  12. Up Up & Away - Kid Cudi
  13. Dont’ you worry Child - Swedish House Mafia
  14. Broken Hearted - Karmin
  15. I Cry - Flo Rida
  16. Bulletproof - La Roux

Upbeat Playlist

  1. Don’t Wake Me Up - Chris Brown
  2. Locked Out of Heaven - Bruno Mars
  3. We Found Love feat Rihanna - Calvin Harris
  4. I Cry - Flo Rida
  5. Domino - Jessie J
  6. Like A G6- Far East Movement
  7. You Make Me Feel - Cobra Starship
  8. Catch My Breath - Kelly Clarkson
  9. Boyfriend - Justin Bieber
  10. Beautiful People - Chris Brown
  11. Strip feat. Kevin McCall - Chris Brown
  12. Next To You feat. Justin Bieber - Chris Brown
  13. Just Can’t Get Enough - Black Eyed Peas
  14. Good Feeling - Flo Rida
  15. 50 Ways to Say Goodbye - Train
  16. Too Close - Alex Clare
  17. Die Young - Kesha
  18. Loves Mistaken - Morgan Page
  19. Wild Ones feat. Sia - Flo Rida
  20. On The Floor feat. Pitbull - Jennifer Lopez
  21. Only Girl In The World - Rihanna

Lifting Playlist

Running Playlist 1

  1. Feel Again - One Republic
  2. Who Says - Selena Gomez
  3. Love you like a Love Song - Selena Gomez
  4. Hit the Lights - Selena Gomez
  5. Strip Me - Natasha Bedingfield
  6. Gone in the Morning - Newtown Faulkner
  7. Same Changes - The Weepies
  8. Change of Seasons - Sweet Thing
  9. Good Life - One Republic
  10. Wild Ones - Flo Rida
  11. Titanium - David Guetta
  12. Tickets and Passports - Holiday Parade
  13. We Are Young - Fun
  14. Heartbeat - Fray 
  15. One Sweet Love - Sara Bareilles
  16. All We Are - Matt Nathanson
  17. One More Night - Maroon 5
  18. Uncharted - Sara Bareilles
  19. Never Forget You - Lupe Fiasco

Running PlayList 2

  1. Boy - Ra Ra Riot
  2. This Head I Hold - Electric Guest
  3. We Come Running - Youngblood Hawke
  4. Shuffle - Bombay Bicycle Club
  1. First Date - Blink 182
  2. Rock Show - Blink 182
  3. What’s My Age Again - Blink 182
  4. Dammit - Blink 182
  5. Ain't it Fun - Paramore
Disclaimer: Before trying any of these exercises and/or workouts consult with your physician, trainer, or physical therapist, to make sure you are cleared to perform these activities.  Jenna Haiken is not liable for any injuries or accidents that may occur during activities.