25. April 2016 · Comments Off on Don’t Miss Your Workout! Tips For Motivation · Categories: Health, Physical Fitness

Important Questions Before Putting Off A Workout

Who hasn’t woken up one morning, thought about their scheduled workout, and hit snooze instead of getting up? It’s all too easy to make an excuse of being too tired, too sore, or too busy to workout.

Next time that happens, ask yourself some of these questions and see if it changes your attitude.

Will I regret this decision?

Maybe it would feel good to stay in bed and sleep or go home from work without the hassle of going to the gym, but how will you feel later? Instant gratification can be rewarding, but that good feeling often wears off, leaving you feeling guilty and wishing you’d made a different choice. Thinking about the consequences may push you to make the right decision. Remind yourself that:

  • Exercise is a choice, not a jail sentence. Knowing you're in charge of what you do may nudge you in the right direction.
  • Exercise is a commitment you make every day. Some days you're more committed than others, so draw on your discipline to get you out the door.
  • Every day is different. You may have to work harder sometimes to get motivated.

How much have I exercised this week?

Look back at what you’ve done this week and ask yourself if you can afford a day off from exercise. If it’s the end of the week and you’ve worked out every day, you may need a day off to let your body recover and reenergize. If it’s been a few days, however, ask yourself if skipping workouts is starting to become a habit. Will skipping another workout make it even harder to get back on track tomorrow?

Now is a good time to start an exercise calendar to keep track of your workouts. Print out a monthly calendar and write down the workouts you’ve done and the workouts you plan to do. Keep it nearby so you can look at it whenever the urge to skip strikes.

What could I do to make my workout more appealing?

If you’re dreading the coming workout, having something to look forward to may get you moving. Some ideas:

  • Try a long warm up. Knowing you’ll have plenty of time to get ready for exercise may make it easier to get started.
  • A new playlist. The right music makes any workout more fun. Download new music or create a playlist. Put your favorite song first to start your workout on the right foot.
  • Try a long cool down. Spend extra time stretching after your workout to end things on a good note.
  • Workout with a friend. If you’re dragging, ask a friend to workout with you. Having to show up is motivation all by itself.
  • Talk about it. Everyone struggles from time to time. Join the exercise forum to get new perspectives on your workouts.

– via About.com Health

Three Steps To Motivation

Need a quick system to get and stay motivated? The three steps below are simple and powerful when you put them into practice. Remember that any trick, tip, or system can be customized to your own needs. So look over these steps, figure out what will matter most to you, and get started!

Step 1: So Easy You Can’t Say No

A good pre-workout routine starts by being so easy that you can’t say no to it. You shouldn’t need motivation to start your pre-workout routine.

For example…

My writing routine starts by getting a glass of water. So easy, I can’t say no.

My weightlifting routine starts by putting on my lifting shoes. So easy, I can’t say no.

My pitching routine started by picking up a baseball and my glove. So easy, I couldn’t say no.

The most important part of any task is starting. If you can’t get motivated in the beginning, then you’ll find that motivation often comes after starting. That’s why your pre-workout routine needs to be incredibly easy to start.

For example, you could create an exercise routine that starts with filling up your water bottle. That way, when you don’t feel like working out, you can simply tell yourself, “Just fill up the water bottle.” Your only goal is to start the routine and then continue from there.

For more about the importance of getting started, read this.

Step 2: Get Moving

Your routine should get you moving toward the end goal.

Most of the time, your routine should include physical movement. It’s hard to think yourself into getting motivated.

Here’s why…

What is your body language like when you’re feeling unmotivated or lacking energy?

Answer: You’re not moving very much. Maybe you’re slumped over like a blob, slowly melting into the couch. This lack of physical movement is directly linked to a lack of mental energy.

The opposite is also true. If you’re physically moving and engaged, then it’s far more likely that you’ll feel mentally engaged and energized. For example, it’s almost impossible to not feel vibrant, awake, and energized when you’re dancing.

While your routine should be as easy as possible to start, it should gradually transition into more and more physical movement. Your mind and your motivation will follow your physical movement.

Step 3: Do It Even When You Don’t Have to

You need to follow the same pattern every single time.

The primary purpose of your pre-workout routine is to create a series of events that you always perform before doing a specific task. Your pre-workout routine tells your mind, “This is what happens before I do ___.”

Eventually, this routine becomes so tied to your performance that by simply doing the routine, you are pulled into a mental state that is primed to perform. You don’t need motivation, you just need to start your routine.

This is important because when you don’t feel motivated, it’s often too much work to figure out what you should do next. When faced with another decision, you will often decide to just quit. However, the pre-workout routine solves that problem because you know exactly what to do next. There’s no debating or decision making. You just follow the pattern.
– via The Huffington Post

How do you keep yourself motivated to work out?

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