Optimise your TRIB3: How to get the most out of your TRIB3 experience

Brain exercise
The mind is a powerful force, and just like we train our body to perform at its best, we can train our brain to help us reach our potential. This motivational blog gives psychological insight into your TRIB3 training! In this series of blogs we have given insight into how to enjoy the TRIB3 experience. #WeSweatTogether ( #ShareYourPain ( #ReframeThePain (tackling negative self-talk!) In this blog, we are looking at how the way we reflect on our workouts can motivate us to go back for more.
Reflect and connect When the workout is over, reflecting on it can be a powerful way of increasing our enjoyment and motivation. #TribalReflect    




After a workout, reflecting on what we enjoyed about it can really boost our motivation to go again. But we should think carefully about what we focus on and try to make sure it’s related to the process, rather than the outcome or result.
If we focus on the results and use this as a measure of success we’re more likely to lose motivation. In psychology this is called outcome goal orientation. Simplistically, outcome-oriented exercisers see their results as the be-all and end-all of their workout. Here’s an example:

Holly goes to TRIB3 because she likes to burn calories. She has an outcome goal orientation, with a focus on burning calories. Holly feels great when she burns 500 calories, but rubbish when she realises Simon burnt 800 doing the same session as her. Sarah goes to TRIB3 because she likes to see how far she can push herself and how much she can improve her fitness and strength. She has a process goal orientation, with a focus on the processes of her workout rather than the result. She may not have burnt as many calories as Simon, but that doesn’t matter to Sarah, because she gave it everything.

Instead of focusing on the results, we could reflect on how the workout made us feel. Process goal oriented exercisers focus on the process of the workout, not the final outcome. If we focus on the process, such as trying as hard as we can, feeling strong on the last treadmill sprint, or feeling good afterwards, it’s likely that we’ll be more motivated to hit the next session. Focus on the process, and the results will come.
NB: One approach (outcome or process orientation) isn’t better than other, but the process-oriented exerciser can usually cope better with a bad workout, and let’s face it, we all have bad days. So next time you hit TRIB3, work on your #TribalReflect and feel your tribal mindset strengthen…!



Part of our #TribalReflect could involve sharing our experience with our social group. Sharing what we enjoyed on social media with the hashtags #ShareYourPain #WeSweatTogether, can give us immediate reward and encouragement.
The buzz we get from ‘Likes’ or retweets is a type of instant gratification (quick and immediate attainability of satisfaction and happiness). There’s no denying that we get a boost after receiving a social media stamp-of-approval, but whilst it feels good at the time, the buzz from those virtual thumbs-up can fade quickly. So a more sustainable way of triggering our brain’s reward system might be to work on our tribal reflect skills (reflecting on what made us feel good).
Social media is also great way to reinforce our sense of belonging in the group (covered in the previous blog #ShareYourPain) – so there really is a meaning behind that sweaty post-sesh group selfie!!! What’s more, it can inspire others because when we see our peers enjoy something, we’re encouraged to do it too!

So work on your tribal reflect, enjoy that five minutes of fame on the TRIB3 #WALL and learn to love the sweaty group selfie.

This blog was written by Dr Helen Quirk, a psychologist specialising in the promotion of physical activity and exercise
If you have any questions, email Helen:

Find your TRIB3 today for a complimentary session!

Sign Up