Ever heard the phrase “You always regret it when you don’t do it, but you never regret it when you DO?”
We use this a lot in our group fitness classes and with our private clients. It’s a mantra for those days when your bed or couch are calling your name but your workout is tugging gently at your shirt sleeve and you’re faced with a dilemma: to workout or not workout? That, friends, is the question.
This week, we’re sharing practical tips you can apply to your life so you can show up for your workout on even the hardest of days.
Sit up, take 5 deep breaths, have a eight ounces of water and then walk over to the sink and splash your face with cold water a few times.
This is for the early birds (we salute you) who wake up before the sun rises and get their sweat on. We see you and we know it’s TOUGH to get motivated to go break a sweat when you could be sleeping peacefully. Often times it’s just that first five minutes or so – once your eyes have adjusted and your mind starts to wake up it becomes a downhill stroll instead of an uphill climb. Try the sitting up, breathing, drink of water and then splashing your face with water technique – it will help you conquer those first five minutes. Also, have a playlist or podcast handy to listen to once you get up so your mind knows it’s time to be alert.
Prepare your clothes for the week and keep a set in your car at all times.
Think of the excuses you’ve made in the past for not getting to your workout. There’s likely something on that list related to being unprepared, so therefore why bother going, right? Avoid this by setting your workout clothes out in advance – if you’re prone to forgetting certain pieces of your getup, keep a spare outfit including socks and shoes in your car at all times. This way you’ll never face a day where a well intentioned plan escapes you. Note: if you use your emergency car outfit, don’t forget to replace it ASAP!
Make a list each week of 2 things you want to accomplish with your workouts.
Setting goals can feel tedious, but it’s what keeps people on track when their motivation starts to wane. It’s human nature to resist change, so for those that aren’t accustomed to setting intentional goals it can feel like one more thing on an overflowing laundry list. But think of it like this: what will motivate you when you’ve successfully reasoned your way out of another workout? If you have nothing you’ve set out to achieve, chances are it will be harder to justify overcoming your reasoning and instead you find it easier to deviate from your progress. In a way it’s a form of self sabotage. Setting goals and then achieving them is a promise to yourself, an ode to your amazing capabilities. Don’t sell yourself short! Start striving for something and your motivation will pay you back ten-fold. Ideas for goals to set with your workouts:
*Practice good form.
*Lift 3-5# heavier.
*Arrive 5 minutes earlier to foam roll.
*Burn X amount of calories or earn X amount of MEPS (for those at our studio who have a heart rate strap and can see their real-time progress).
*Complete an RX or RX+ workout (for those at our studio who like to scale their workouts and see their progress over time).
*Achieve a Personal Record.
*Workout X amount of days.
Set a recurring reminder on your calendar so you can write down your goals each week, and don’t hesitate to share with your Trainer/Coach – motivation is their specialty and putting your goals out into the universe paves the way for accountability.
Realize that being healthy doesn’t end with your workout.
For the majority of people, eating unhealthy foods day after day leads to sluggishness and fatigue – two things that don’t work with a healthy exercise routine! Remember that nutrition is vital not just for weight loss goals but also for your longevity. Don’t take from the moments of tomorrow by making poor choices today. Living a full and thriving life means putting in the work consistently. Working out “so you can eat what you want” starts to lose its appeal as you get older because it becomes increasingly harder to combat the other effects of poor nutrition. Make a commitment to yourself to eat foods that feed your cells and give you energy for your workouts, not take away from your progress.
Write down how you feel after every session.
Chances are that rush of endorphins will be something worth noting, and you can revisit anytime you’re just not feeling the whole exercise thing. Anytime you’re low on motivation, read through your entries to remind yourself why you started this journey! Make sure to note achievements in your journal related to your two weekly exercise goals. This reaffirms your awesomeness.
Let motivation infiltrate your life.
Sticky notes on your mirror and in your car, positive mantras; let it all flow in abundance! Keep constant reminders that you are worth it and your journey is important. Let nothing and no one tell you otherwise.
Workout with friends.
It’s more fun that way! Accountability is a proven, powerful tool for long-term success. Create a lifestyle that includes showing up for your workout and for your accountability partner. Create goals together and hold each other to them. Remind each other why you started on those days you just want to skip that workout your body is desperately craving.
Trick yourself a little.
For those especially tough days in the motivation department, tell yourself something like “I just have to get my workout clothes on and then I can go home”. Then, once you’re getting ready you start to feel a little silly just getting your workout clothes on and going home. So you tell yourself you’ll just do the warm up. Then, once you’ve warmed up you start to feel that jolt of energy mixed with determination. Before you know it, you’re twenty minutes in and in full beast mode. Micro goals lead to BIG success!
Reward yourself for milestones of all sizes.
Doesn’t have to be anything fancy; unless that’s how you roll, in which case go on with your bad self. Set mini goals like the ones we shared above or big long term goals, then as you achieve them reward yourself with simple but meaningful things like:
*A new book you really want to read.
*New workout clothes or shoes.
*Tickets to a special event: play, concert etc.
*A relaxing massage.
When you start associating the achievement of your goals with rewards that bring happiness to your life it becomes easier to stick to them.
Join a boutique studio!
We pride ourselves on the fitness family we have at Inspired Wellness and that we know everyone’s name and story. We want our tribe to thrive in class and in daily life. The personalized attention you receive from a boutique studio is worth every penny – you are far more likely to reach your goals and achieve things that you never thought possible. If you’re on the fence because of cost, think of it like this: big box gyms cost so little because that’s what they provide by way of personalized attention: very little. There are corporate mandates and red tape and all sorts of things that make it less of a personalized user experience and more about profit. Boutique studios WANT you to show up and thrive – it feels like a personal failure if that doesn’t happen! With a boutique studio, you are getting access to expert Trainers/Coaches, customized programs, and unparalleled personal attention. You also build meaningful relationships with staff and your fellow fitness friends that will keep you coming back day after day.
So there you have it; your road map for fitness success despite all the life stuff that tries to get in the way. Do you do any of the above? Did you get any new ideas from this post? Share with us in the comments!
Until Next Time,
Sham & Christina
Inspired Wellness
About Inspired Wellness
We are a wellness movement aimed at cultivating greatness in all areas of life. We believe that everything is connected and that having the body of your dreams shouldn’t come at the price of your mental and emotional health. You CAN have it all; you just need some determination, grit and the desire to truly change your life!
Catch us locally in sunny Sacramento CA inspiring lives at our wellness center with fitness, nutrition and lifestyle programs, or online doing the same thing with our new online training site + community coming soon!
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One Comment
Sometimes it’s hard to get motivated so I love these tips! I especially liked the one about tricking myself!