I’m so tired. I’m too stressed out. It’s cold and wet outside, and the sofa is so cozy…I really want to binge on my favourite show on Netflix…the list of excuses and barriers we put in front of our fitness goals is endless.
Let’s face it, the vast majority of us are not very motivated on a daily basis but some of us have the tools to overcome the voices in our head and get to the gym, go on our 5km run or cycle 50km.
Our inner voice spends so much time trying to sabotage our training sessions. Our inner voice is telling us that our workout is going to be horrendous, brutally tough and we will probably die from doing lunges. Our inner voice makes the prospect of exercise much much worse than it actually is.
But will a gym session be all that bad. Will we curl up and die after our 5km run? In all likelihood we will complete our training session and feel absolutely amazing.
It’s time to break those mental barriers to exercise and get moving.
“Once you are doing exercise regularly, the hardest thing is to stop it.”
1. PUT YOUR WORKOUT CLOTHES ON
Don’t think about it, just get dressed – it’s the best way to get motivated to work out. You’re not going to just plop yourself on the couch after having put your training clothes on. Find something that fits you and makes you feel good when you wear it. Bright colours or all black, whatever you prefer and make sure your have a good comfortable pair of running/training shoes.
2. WRITE DOWN HOW YOU FEEL AFTER YOUR WORKOUT
Keep a little journal and write down how you feel after training. You can add a note to each activity. That way you can go back and take a look at those awesome feelings when you’re just not feeling in the mood. This can be done in a notebook or in the notes app on your phone.
Exercise makes you happy!!!
Generally, we want to skip our workout because we’re tired, busy, have low-energy, and have too many things to do. But when you’re done working out – hello endorphins! You’ll probably write things down like: I feel great, I am so happy I finished that workout, I have so much energy, I feel so strong!
3. VARIETY, VARIETY, VARIETY
Don’t do the same workout all the time. Mix it up! You can go for a run or a bike ride or do some bodyweight training outside if the weather is good and his is a great way to make your workout routine more fun so you will stick to it long-term.
4. PUT YOUR WORKOUTS IN YOUR CALENDAR
If you put your workouts in your calendar every week, you can’t make excuses. Schedule, schedule, schedule! Think of these as extremely important appointments – and as time for yourself. Planning helps you get motivated to work out.
5. SURROUND YOURSELF WITH MOTIVATION
You also need to hang around with people that make you feel capable of reaching your goals. It can be helpful to write down your goals and motivational quotes where you can see them every day.
6. EVERYTHING IS EASIER IN A GROUP
Working out in a group makes everything better! It’s so great to combine exercise with social time – your friends motivate you and help you push through a tough workout. So, get your friends on board and get moving! Join a running club, cycling club, or a bootcamp style class. You don’t have to commit your life to it but it provides variety and extra options.
7. STOP EATING S#*T FOOD
When you eat unhealthy, processed, and high-sugar foods, your body doesn’t get the energy it needs. These foods make you feel tired, lazy, unmotivated, and grumpy. So, make sure you eat a balanced diet with plenty of fruit and vegetables as well as the three macronutrients protein, carbohydrates, and fat. Do this and you’re guaranteed to reach your fitness goals.
IN A NUTSHELL: TRAIN YOUR MOTIVATION LIKE A MUSCLE
Remember: every day is different. Sometimes you may feel totally motivated, like you could run an ultramarathon. Other days you might just want to stay at home on the sofa. That’s totally normal. Just don’t forget that it’s about finding the right balance between activity and recovery. Think about why you want to reach your fitness goals. Keep your eyes on the prize and train your motivation like a muscle to give you the momentum to keep going and overcome the inner voice.