Motivation: Set yourself up for Success
Motivation: the one thing we all lack of at some point in our life, whether it’s at work, doing chores around home or working out, especially during winter, unfortunately there is no easy way out of this one; but there are some things you can do to help you get over this phase and get you back on track. The way I see it you’ve got 2 options you can accept it and do nothing, or you can acknowledge it and snap out of your no workout coma. The decision is yours.
Good you are still here, reading on. That means that there is something inside you that wants to make the change.
First, I want to say its ok to feel unmotivated - we are only human, and it will happen from time to time. To regain motivation, we’ve got to understand what causes us to lose motivation. It can be, losing sight of our goals, not seeing results quick enough, stressed, anxious, losing interest, lacking confidence, not having the right support and sometimes you would just rather do something else instead.
So what are you going to do about it???
Here are some of my tips that can help, pick some that you think might apply to you
1) Acknowledge don’t accept- acknowledge that you are going through a phase but don’t accept it. No point hiding it, it’s not a good feeling being unmotivated, and you want to try and avoid it in the future. Look back on when this feeling started and what could have caused it.
2) Remember – it’s all about remembering why you started in the first place, losing weight, looking better in photos, a wedding, health reasons, setting an example for your kids. Remember how good you feel after a good training session, how you felt stronger, fitter, healthier. Maybe it was just a bit of you time escaping from the family. Ask yourself is it really worth quitting… only to start again later
3) Plan- failing to plan is planning to fail. Keep your plan simple don’t over think and don’t create more work for yourself. Write your workout times your diary once it’s in your diary consider it nonnegotiable. You don’t skip meetings at work for your boss, why should you skip some “you” time. Set alarms on your phone if you have to reminding you of your workout appointments. Don’t forget you are going to have setbacks you will need to plan for this and how you are going to deal with it and make up for the “you time” lost getting yourself back on track
4) Setting a goal - goals need to be realistic, something that you really want to happen or experience, set the goal for yourself not someone else. Too often people get motivated reading an article or hearing some fitness expert talk on stage on how they did this and that lost all the KG’s, and you think I can do that, I’m going to do that, I’m inspired. That’s a great attitude to have! However, you soon realise that the person in the media or on stage had different goals, budgets, don’t work 9-5 like you and have a support or sponsor team doing everything for them. Not having a go at these people, they have done great to get to where they are now. The point is we are all different and have different goals and motivations, so spend some time in this one thinking about what YOU really want. Have a short term goal (I’m going to go to at least 3 sessions this week) and a long term goal (I’m going to run 10Km non stop in 6months time – be specific and personal)
5) Preparation -Lay your workout gear out the night before, pack your bags and have your snack or shake ready to go. Don’t use the excuse I forgot to go or forgot to set my alarm (should have covered it in the planning phase) Place your alarm away from your bed to force you in getting up and out of bed. Preparing meals for the week ahead is a great time saver
6) Create your zone- Get into the zone by creating a killer playlist to get you pumped up while you drive to the gym and during workouts. The right music can change your mood instantly and distract you from the efforts of exercise. Surround yourself with positivity, this might sound lame and your partner might think you are losing the plot but hear me out. Leaving positive notes for yourself on the bathroom mirror, fridge, bedside table, on walls around your house can have a big effect on your subconscious mind and on the way how you think and feel. We still do it in our house if we are going through a tough patch, small notes everywhere saying, “I can & I will” or “You will Make it Happen”
7) Buddy up- some people don’t need much motivation and prefer to do things on their own, but majority of us enjoy having someone to do things with and having some friendly competition. A buddy can help keep you accountable and it’s always good to see a face you know around the gym. Research has proven that you are more likely to stick with your workout and work that bit harder, with a buddy or by joining small group sessions. Small boutique studios are often more expensive but they can be good at creating a team environment and making you feel part of something. You start feeling accountable to the instructor and looking forward in seeing the other participants on each visit. And when you want to quit you keep going because you don’t want to be that person in the group
8) Reward yourself- So you’ve worked hard, you’ve reached your short-term goal, had a setback or two but you were prepared for it and still on track to reach your long-term goal. Awesome!! How you reward yourself is up to you, remember being honest and true to yourself on how you choose to reward yourself. Consider a reward that will motivate you to keep you working out, a new pair of sneakers or that workout outfit that you always wanted (You will look smashing in it because you lost weight remember) Spoil yourself with a massage or spa. Anything that makes you feel great.
Be open for change, be open for possibilities, don’t see workout as a chore make it fun, see it as an investment for yourself.
Don’t lose motivation if you hit an obstacle, hit it back and reap the rewards.