Self Motivation

Intrinsic VS. Extrinsic Motivation

Intrinsic Motivation - You are motivated to act because it is something you want to do. Not because there is an external reward.
Extrinsic Motivation - Doing something for an external reward or reason.

These both play a role in ones motivation to exercise. Often for people beginning to exercise for the first time, it is often easier to find external motivation than motivation within yourself. Studies have shown however that those with intrinsic motivation tend to enjoy exercise more and have more long-term adherence. Here is some more information on self motivation:

Set Goals

Have concise, realistic goals
The goals should be flexible, try to think shorter more than long term. When we get closer to reaching goals we tend to be more motivated.
Log and track your workouts so you can go back and look at them. This will be satisfying and leave you with a feeling of accomplishment.

An example of a good goal would be " I will exercise for at least 30 minutes a day, 4 days a week"

It is flexible
Allows you freedom and variety in your workouts
It is easily tracked and achieved

What Leads to a Lack or Decrease in Self Motivation?

Not feeling like you have choices when it comes to your fitness. When you feel like you are being controlled you feel less motivated.
Having goals that you feel like you can't achieve or trying to do something you are not prepared to do can lead to you feeling a lack of competency. Leading to less self motivation.
Too many extrinsic motivations. This can lead to you feeling like you are doing it for someone or something else instead of yourself. Extrinsic motivation will often be present, but we should avoid too much of it or basing our exercise solely on it. Examples could include exercising to please others by achieving a certain aesthetic, doing it for other reasons such as treating yourself to a gift or treat for exercising.

Self Determination Theory

Having more autonomy, relatedness, and competency can lead to more intrinsic motivation. Leading to a more enjoyable exercise experience and better long-term adherence.

Autonomy - Feeling a sense of control
Relatedness - feeling connected to something or having a group to relate to. Having a good support system.
Competency - Feeling of ability to succeed and perform.

References

Deci, E. L., & Ryan, R. M. (2008). Self-determination theory: A macrotheory of human motivation, development, and health. Canadian Psychology/Psychologie Canadienne, 49(3), 182-185. doi:10.1037/a0012801

Gunnell, K. E., Crocker, P. R. E., Mack, D. E., Wilson, P. M., & Zumbo, B. D. (2014). Goal contents, motivation, psychological need satisfaction, well-being and physical activity: A test of self-determination theory over 6 months. Psychology of Sport & Exercise, 15(1), 19-29. doi:10.1016/j.psychsport.2013.08.005

Lauderdale, M. E., Yli-Piipari, S., Irwin, C. C., & Layne, T. E. (2015). Gender differences regarding motivation for physical activity among college students: A self-determination approach. Physical Educator, 72(5), 153-172. doi:10.18666/TPE-2015-V72-I5-4682

Van, D. B., Ferris, D. L., Chang, C., & Rosen, C. C. (2016). A review of self-determination theory’s basic psychological needs at work. Journal of Management, 42(5), 1195-1229. doi:10.1177/0149206316632058