Winnipeg trainer shares tips on self-efficacy — your secret fitness superpower | CBC News

In Good Health is a CBC Manitoba wellness series written by Chinwe Asagwara, a registered dietitian and fitness motivator based in Winnipeg.

When it comes to making a health change, it might feel like there is an extremely tall mountain between where you are now and where you would like to be.

When looking up at this mountain, there is an understanding that the journey up and over to the other side will take time, effort and a well-designed plan. 

While this may be true, it is actually your belief in your ability to climb the mountain that is the strongest predictor of your success. 

It’s a concept called self-efficacy.

Think of it as your belief in your ability to achieve a goal. It’s like having a personal coach, cheerleader or motivator right by your side, but that person is actually you. 

Holding this belief in yourself can be hard. Our minds so easily drift toward what was not done, rather than what was. People with low self-efficacy quickly give up working toward a goal or may not even try at all. 

WATCH | Chinwe Asagwara explains the concept of self-efficacy and how you can use it to attain your goals:

Over the years, I have discovered that for me, self-efficacy feels closely connected to an understanding of who I am as a person. Growing up as a settler in the Prairie provinces on Treaty 1 Territory, by way of my parents who immigrated from West Africa, Nigeria, has shaped much of who I am today. 

In high school, I was an athlete and played most sports relatively well. I enjoyed sports, and the structure of high school helped me stick with it.

I became what I now call the ‘start and stop’ girl.– Chinwe Asagwara

In university, sticking with a consistent fitness program was hard. In the gym, it seemed everyone but me knew what they were doing. I struggled at being consistent with working out.

This is when I became what I now call the ‘start and stop’ girl. I would hit the gym consistently for one to two weeks, and then fall off the wagon for one or two months.

I needed an anchor. 

This is when I discovered fitness modelling and bodybuilding competitions. The commitment to months of intentional workouts and nutrition plans to achieve a strong physique intrigued me.

So what was the logical next step? Sign up for a fitness model competition, of course. 

Although the diet and training methods to prepare for the competition were quite restrictive and not sustainable long term, it is clear to me now that self-efficacy was strongly at play. 

Collect all the evidence that proves you can work toward a goal and achieve it.– Chinwe Asagwara

Self-efficacy became the driving force that kept me working toward this goal. Self-efficacy reminds you that you can do it, whatever that ‘it’ is for you. 

Self-efficacy can take time to build, but the really exciting thing is that self-efficacy is like a muscle that can be trained to get stronger. 

In self-efficacy theory, there are four sources of influence that can strengthen your personal belief in yourself. 

No. 1: Mastery experiences 

You must recognize past successes, obstacles and setbacks. 

This can come from any area of your life. Consider your relationships, family, learning experiences, teaching and community connections. What relationships, memories, supports or resources have you helped to create or build?

Collect all the evidence that proves you can work toward a goal and achieve it.

No. 2: Vicarious experiences

This is seeing people like you be successful working toward a goal. 

These people can become examples and provide social support.

I have a distinct memory of the first time I saw a Black woman in the pages of a popular women’s fitness magazine.

I did not realize it then, but that was a vicarious experience that encouraged me to move forward with my goal of participating in a fitness modelling competition. 

Climbing the mountain seems possible when you see yourself in another person who has already done it. 

No. 3: Social and verbal persuasion

We’re talking praise and feedback here. 

And this is where getting mentorship or coaching can be helpful. A coach or mentor can help you create a plan, set out small and attainable health goals, track them, make adjustments, provide feedback and cheer you on. 

Lastly, No. 4: Emotional states 

I think of this as managing negative emotions. We all have them. You shouldn’t ignore them or pretend they don’t exist. 

For example, quickly becoming tired when starting to become more physically active can feel discouraging. Instead try to acknowledge those negative thoughts and find ways to manage them.

Set small movement goals and slowly build those up over time. Start recognizing and understanding how your body responds to exercise. This can all help to manage expectations and decrease negative emotions.

In my university days, it was the fitness model competition that got me consistently back into fitness.

But building self-efficacy over time has made me more consistent with my health goals all these years later.

So, if climbing up and over to the other side of that mountain feels really overwhelming right now, start working on your self-efficacy muscles. You can achieve your goals. You have before and you will again. 

Until next time, in good health,

Chinwe Asagwara