motivation

The Power of Pop-Up Challenges

Pop-Up Challenges are a key component of Movable's programs. These mini challenges are short sprints interspersed throughout a longer challenge and serve to boost engagement and keep the focus on having FUN while moving more. Whether your Pop-Up Challenge is a single day, such as a Valentine's Day Velocity Challenge, or a week-long sprint, such as a "Sprint into Spring" Challenge, Pop-Ups are guaranteed to keep your group focused, engaged, and on track to reach their health and wellness goals!

Anatomy of a Pop-Up Challenge

Pop Up Challenges employ elements of the Fogg Behavior Model, developed by Stanford scientist and behavior change scholar BJ Fogg. According to Fogg, for a behavior to occur, three elements must converge at the same time: Motivation, Ability, and a Trigger. Let's take a look at the Behavior Model with a behavior we want to promote with Pop-Up Challenges, such as getting exercise during the busy work week.

Because of the short duration of Pop-Up Challenges, the Ability to take part in them is easy -- mini challenges don't take a big time commitment, so there are few barriers to participate. The Pop-Up Challenge also acts as the Trigger to the behavior you desire. The announcement of the challenge serves as the extra prompt your group might need. It's the call to action (literally!) to motivate the behavior - the mid-week workout - that you desire.
*Note that for sustained behavior change and habit formation, we recommend longer challenges (9+ weeks), but Pop-Ups are engaging extras to add in throughout the longer program. 

Reverse Pop-Ups

Reverse Pop-Up Challenges are like the pop quizzes we used to do in school - they're unexpected. While I always dreaded these surprise exams, they served their purpose of getting me to study and complete my assignments on time. Similarly, a Reverse Pop-Up Challenge can help hold your group accountable to their activity goals. Here's how to implement a Reverse Pop-Up:

  • At the beginning of your program, let your group know that there will periodically be Reverse Pop-Up Challenges, where you will look at the previous day's activity. Knowing these Reverse Pop-Ups are coming will keep your group accountable throughout your program!
  • Select a day, and then run a report for the prior day's moves; see who hit 12,000 moves.
  • Enter those participants in a raffle, rewarding them for successfully reaching the recommended level of activity for healthy adults!

Pop-Up Pro Tips

  • Use Mileage Rewards to recognize those who successfully reach a Pop-Up Challenge goal. Low-cost and highly visible, these are a great way to reward employees.
  • Plan a Pop-Up at a time when your employees might need a little extra motivation to move, such as when the weather is bad, or mid-week when life can get overwhelming and stressful... The Pop-Up will be the nudge they need to get out the door to move! 

  • Check out seasonal Pop-Up Challenge templates and ideas here!

3 Ways Devices Drive Engagement

We’re incredibly excited to celebrate the launch of Movband 3 today! While we always focus on the power of our platform (which the Movband is a part of) to inspire groups to move more,  I thought it would be fitting to use today’s post to focus on the important role that the device plays in overall engagement. Read on to learn more about how devices can drive engagement, goal attainment and positive health outcomes.

1)     Visibility & Awareness
With a Movband on your wrist, you have immediate, real-time feedback about your daily activity (or inactivity!). The device serves as a visible reminder to yourself (and others!) to keep moving throughout the day. If you look down at your wrist and notice you’re a little short of your goal, your Movband can be the gentle nudge you need to get some moves in.

That same visibility can have a powerful effect on group dynamics too. When everyone is wearing a visible device, activity and wellness becomes part of the conversation, whether you're at home, school, or work. Awareness is the first step in changing behavior and it's even more powerful when done in a group setting. 

2)     The Fun Factor
At Movable, we’re all about having fun while getting healthier. We understand that making healthy changes is no easy feat, so we aim to make moving fun with colors (lots of them!) and competition. Many groups that we work with will use colored bands as rewards, which creates even more engagement with the product and group activity program.

Since your Movband can be connected to groups, your device also gives you a great opportunity to compete not only with yourself, but with coworkers, family, and friends! I enjoy facing off against my husband to see who has more moves every day (loser has to do the dishes!) and it’s fun to see how I stack up against others in Movable’s monthly challenges. But my inner competitor really comes out when I’m competing against coworkers! However you like to compete – against yourself or others, your Movband is there to make it fierce and fun!

3)    Accountability
As much as we love having fun, accountability is a huge part of achieving fitness goals and lifestyle changes. Whether you’re aiming for a personal best in daily moves or working to meet your challenge goal, your Movband gives you the accountability to measure yourself not only daily but also over time. Check on your trends to see if there’s a certain day of the week or time of the day that you tend to be inactive. As the old saying goes, knowing is half the battle! 

Speaking of accountability, we've seen that our office's activity plummets along with the temperature, so we've had pop-up challenges that reward employees with at least 12,000 moves when we get more than 1" of snow (which has happened a lot!). In fact, a bunch of us are going tubing next week to celebrate our success in the "Snow Way, We're Still Moving" Pop-Ups! 

How does your Movband help you stay engaged and reach your wellness goals? Let me know in the comments below – I’ll send a colored accessory band pack to our favorite comments!

-Kaitlin

Maintaining Motivation

Now that we’re a month into 2015, the surge of motivation you felt at the start of the new year may be waning. And with a good part of winter still ahead, you might be finding it tough to stay committed to your fitness goals.

That’s ok – in fact, according to a study by researchers at Penn State, it’s normal! Motivation levels fluctuate, and even competitive athletes like me find it hard to exercise sometimes. Luckily, we’ve got some tips for you to help maintain your motivation to move throughout the winter months!

 

Play a game

Research finds that people are more motivated to move through sports or games (such as basketball, tennis, etc) than through traditional forms of exercise like running or aerobics. So you have our permission to take a break from the treadmill (or as I fondly refer to it, the dreadmill!) and join an indoor soccer team or a softball league! If you’re moving in a way that’s fun, competitive, and enjoyable, you’re more likely to stick with it and make it a habit.

 

Team Up

It can be tough to push yourself on your own – when you’re accountable to just you, it’s easy to make up excuses and call it quits. But when our performance affects others, such as teammates in a group, we perform better and longer, according to research from Michigan State. In the study, female participants who exercised on a stationary bike with a virtual partner worked out significantly longer than those without partners. So to maintain your motivation to move, team up with an exercise buddy!

Ask your Group Admin if your group can compete against each other in a challenge with small teams. Or, set up a group of your own! Face off against a friend with our free Friends & Family Groups – simply click on the “Create a Group” link on the homepage of your Dashboard to get started (here’s a how-to) and let the competition and motivation flow!

 

Battle the boredom!

If winter weather prevents you from taking your workout outside, you may be stuck on the treadmill or stationary bike. I personally find myself bored out of my mind after a short time and my determination fades fast. Instead of enjoying my workout, I’m usually counting down the minutes til I’m done (or sometimes even cutting it short…). To make sure you stick with your exercise plan, battle gym boredom with a peppy new playlist, an audio book, or a podcast. Check out Spotify’s Workout playlists to keep you pumped up while you’re pumping iron, or tune in to Serial Podcast, guaranteed to keep you moving til the end of the episode!

 

Reward yourself

If you’ve been successful so far in maintaining your New Year’s intentions, give yourself a pat on the back and reward yourself for staying motivated! Rewards help reinforce positive behavior and can help keep you on track with your goals. Ultimately, your reward for moving more is better health, but a small extrinsic reward doesn’t hurt! So go ahead, upgrade to Spotify Premium or get that new workout top you’ve been eyeing – you’ve earned it! And if your track record in 2015 hasn’t been spot on, promise yourself a small reward in March if you stick to your February goals.

I’ve been wanting to splurge on this workout top… and to reward myself for sticking to my goals in January, I just might!

 

In your experience, what keeps you motivated when you feel like giving in? What strategies do you employ to keep yourself always moving forward? Let us know and we’ll reward you with 3 colored accessory bands of your choice!

Keep moving!
Kaitlin

 

#WHYIMOVE

With 2015 under way, I’ve been thinking a lot about setting goals and intentions for the new year. This year (and every year!) I want to maintain a healthy, active lifestyle. But let’s face it – just saying that this is my New Year’s Resolution isn’t enough to keep me motivated on cold winter days or when I’m stressed or overwhelmed. So, in the spirit of sticking to my goals, I’m connecting how I move to why I move. Instead of thinking about how I’m going to be active, I’m focusing on the why, letting it serve as the added motivation I need to keep moving. My why is my husband – I move for him, so that we can share a long, healthy life together!

By focusing less on the how and more on the why, you too can be more successful in maintaining your resolutions! Remembering the reasons why you move — for your family, for stress relief, for relaxation, etc — can help propel you to action (literally!). Read on to hear what keeps the Movable team moving.

 

 Blake, Founder and CEO
“I move to ensure my health, energy and focus is at its best so our team at Movable has what it needs. Plus, by moving more I can keep up with my four kids under 10!  My favorite way to move is playing with my kids – helping Jack at football, dancing with Sam & Valerie, and keeping up with our 2 year old Ben! My wife and I often challenge each other as well which helps keep activity at the forefront of our days.”

Christine, Customer Success
“I move because I love to cook and bake! Whether it’s making our family’s secret recipe for spaghetti sauce, or trying to recreate our favorite restaurant’s dish with my husband, I love making and trying new foods. I move so I can enjoy cooking, and stay healthy at the same time, with my family for many years to come.”

 

Maureen, Operations
“I love to move in lots of ways – on the treadmill, dancing, even baby aerobics! I move to stay healthy so I am able to keep up with my kids – if that’s even possible!”

 

Mike, Product + Strategy
“I move because I relish the feeling I have afterwards! One of my favorite ways to move is going on a brisk 30-minute jog. It’s enough time for me to get my heart racing, plus it’s a convenient way for me to catch up on some of the podcasts I listen to.”

 

Now that you’ve heard from us, we want to hear from you! Why do you move — what’s your motivation, and how does it help you stay committed to your intentions and goals? Share your why with us on social media (On Facebook or Twitter at @getMovband) with the hashtag #WhyIMove. Our favorite submissions will get a Winter Wristband Pack!

Wishing you a happy, healthy, inspired 2015!
Kaitlin