5 Ways to Stay Motivated to Exercise Consistently
Below are 5 Ways to Stay Motivated to Exercise Consistently. Why 5? Because 3 was too little and 10 were too much! LOL Just Kidding. Seriously though, I think these 5 are a few good Tips that you can really utilize to keep yourself motivated to exercise consistently.
Consistency is key! It’s easy to get all motivated to work out hard for a week and then the typical slack off. How many of you made New Year’s resolutions that THIS YEAR was the year you were going to lose those 10-20 pound, east healthier. Believe me, I was there. I went to the gym for those first 2 weeks of January and then life came up and bye bye went my resolution. I was not until I really delve deep into WHY I wanted this change, I was able to make those small changes that lead to BIG changes. You need to give yourself a break. This is not going to happen overnight. As Math Nathanson, one of my favorite singer/songwriters says, “Little Victories”. Concentrate and celebrate those small things like the walking 2-3 times a week, getting though the Insanity Fit test, losing that inch off your waist (yes, inches matter more than pounds-ignore that stupid scale!), choosing the greek yogurt over the potato chips.
Who’s with me? Who’s going to start Today? I know you now are thinking…I will start Monday, that’s a great day! NO, Start Today! Well, unless today is Monday for you. 🙂 Its Thursday here, so if you are reading it today, get going. If you need help, I am just a message away. Oh, and I do this for FREE.
Maybe you have the nutrition side down. Do you track though? Are you really eating healthy? Did you know that dieters who keep a food diary lose twice as much weight as those who kept no records, according to a recent study by Kaiser Permanente’s Center for Health Research.
Maybe the Nutrition side is easy for you, but sticking to a fitness routine is different from sticking to a healthy eating routine. Repeat after me though, You CANNOT out Exercise a Bad Diet. If you are going to bust your butt, don’t ruin in the kitchen. One thing that has been a godsend to me as I run out the door to get to work or meeting is Shakeology. The Chocolate is my favorite, but the new Vanilla is to die for! Ok, enough rambling from me. Lol Here are the 5 Ways to Stay Motivated to Exercise Consistently:
1. Change your how you THINK about Exercise
Instead of thinking of yourself as an out of shape coach potato, start thinking of yourself as an athlete. Shift your thinking from couch potato mentality to thinking like an athlete. This is not as hard as you think.
If you have kids, think about the inspiration you are providing to your kids. You are setting an strong example for your kids. By seeing you exercise, you are instilling a want to be active with them. Given the state of childhood obesity in the US, they need all the inspiration they can get. Nothing makes me sadder than seeing kids who cannot keep up at playtime with other kids. One of Moms I work with told me that she was worried that she was taking time away from her kids, but she soon realized that they were watching her. Now both her children are physically active. Yay!
When I get tired and don’t want to workout. My bed can look pretty inviting in the morning when I get up, I stop and think how lucky I am that I CAN workout. Try putting signs around your house to motivate you. Whatever works for you, do it! Committing to a fitness routine begins in your head.
2. Set Goals
Set Goals and more importantly write them down. I goal is just a dream until it is written down. It is also important to make these goals SMART Goals. This means Specific, Measurable, Attainable, Realistic & Timely.
Example could be to lose 10 pounds in 2 months using Insanity or P90X by following the nutrition plan. Another one could be to train for your first 5K race. I can tell you that there’s nothing more motivating — sometimes even scary — than that first race looming in bold letters on the calendar. This was how I felt for my 1st ½ marathon. Having just signed up for my third, I still get butterflies. Register early and commit to an exercise program that will get you in shape by race day.
Your goal doesn’t even have to be an organized race. It can be to fit into a certain favorite pair of “skinny” jeans or looking good for your high school reunion. Whatever your goal is, define it, write it down and revisit it daily. I find having it posted where you can see if when you get up or exercise really helps to keep me motivated. One note of warning, please make your goal realistic. Otherwise you’re setting yourself up for failure.
3. Schedule a regular workout time
There is usually a time of the way that works best for people. Some of the most committed exercisers do it every day before the sun comes up or late at night when the kids are in bed. For me it is before work. I have a long commute to work & by the time I battle with Houston traffic in the evening I am not very motivated to work out. I recommend sitting down with your weekly schedule and try to build in an hour each day to be good to your body.
I set my alarm the night before and have my workout clothes already laid out. That way when I get up, I can change quickly before my mind knows what is going on! I do find I have more energy and can be more efficient throughout the day on my workout vs. rest days.
Do not try to convince yourself you’ll fit in a workout some time during the day. This is a way to guarantee failure. Chances are a last-minute invitation will come along; weather will foil a bike ride; or the kids won’t nap. Write your workout on your calendar, set up daycare, and rearrange things around this one hour as if were any other important appointment you have to keep. You can use your smartphone to set in an alarm or schedule daily e-mail reminders.
4. Make it fun and have variety
You are certainly not going to stick with a workout routine consistently if it is not fun. Also by nature, humans need change and variety to stay motivated. hard. Make it a point to do both.
Make sure you include activities you truly enjoy and look forward to doing. Think movement that’s more like recreation and makes you forget you’re working out — like dancing, hula hooping or playing sports with family and friends. Listen to your inner voice when choosing the best workout for you. This is one of the reasons I love Beachbody workouts, there is something for everyone from beginner to advances, low impact to extreme, dance to heavy lifting. Personally, my favorite workouts are Insanity, P90X2, Turbofire, Les Mills Combat, Les Mills PUMP and now Focus T25.
This workout variety also challenges your body in unique ways, which may introduce you to new muscle groups you didn’t even know you had. This was apparent when I did Tai Cheng during the Ultimate Reset.
A lot of people I coach, mix in running, biking, hiking, hockey, etc with their workouts. I personally am a runner and soccer player. My mom mixes walking in with Hip Hop Abs. I have a professional snowboarder who does Insanity to stay in shape. Whatever works with you, Mix it UP and have fun!
5. Reach out to others for support
This is my Favorite tip and often then most overlooked. We tend to think we can do it alone and many have trouble asking for help. Yet in order to stick to a fitness program, we need buy-in and encouragement from other people.
Make exercising Social. Find a friend with a shared zest for running, and planning scheduled workouts together. Go for a walk with a coworker at lunch. Come join my FREE online support group! Did you know that it has been found that people who get this kind of online support are proven to lose three times more weight than people going it alone.
I hope these tips have helped. Reach out if you need help. To Sum it UP, start thinking of yourself as an athlete, and not a spectator. Set a goal, enlist a friend, mark it on your calendar and have some fun. You’ll be setting yourself up for a lifetime of better health, more happiness, and more energy for everything else in your life.