TOP TIPS TO STAY MOTIVATED
1st April 2019
FINDING IT HARD TO SUSTAIN MOTIVATION TO KEEP FIT? WELL HERE'S MY LUCKY SEVEN TOP TIPS!
ONE: 21 DAY CHALLENGE
It is said that it takes 21 days for something to become a habit. (Don’t take that too literally of course!) But wouldn’t you love motivation to be a habit rather than a chore?! So for the next 21 days, (no excuses, no alarm snoozing.. I know it’s tempting), incorporate exercise into your routine that suits your level of training and your schedule.
Don’t expect that after 21 days you’re going to adopt a crazy motivation that makes exercise easy for the rest of your life. No no no... never the case. Even for the most motivated and fittest person out there! This 21 day challenge is super effective if you’re changing up your exercise routine, or just starting your fitness journey. It gives your brain and body a timeframe to adopt a new “habit” or technique which might feel slightly foreign to begin with.
TWO: GOAL SETTING
Goal setting is key to keeping motivated. Long term goals are great to have an overview of what you would like to achieve in 6 months, 12 months or even 18 months. But looking at the whole picture can feel pretty daunting and overwhelming.
So creating smaller short-term goals whether it be 7 days, or 12 weeks can be super effective to increase clarity of what you’re wanting to achieve, ensure you use your time wisely, as well as having that sense of satisfaction when you reach your goal! This can all contribute to help keep you motivated.
Once one goal is reached, another one is created. It’s a never ending cycle but makes you work effectively and efficiently!
THREE: MIX UP YOUR TRAINING
I always mix up my training - going to the gym on your own can become boring and monotonous after a while. Going to a class like hiit or boxing or circuit training can increase your workout repertoire, and make working out seem more fun and sociable! The lights, the atmosphere, the music, the vibes.. oh it’s a great motivator. Without realising you’ve boshed a workout, sweated buckets and overall, had a fab time!
Don’t get me wrong, I find I see more progress physically when I do gym workouts consistently over a period of time but adding a few classes here and there is so handy when you need that kick up the bum and need some versatility in your workout regime! And those who live in London, don’t take for granted the amount of fab classes out there - make the most of what’s offered!
FOUR: GOOD VIBES ONLY
Surrounding yourself with people that reflect who you want to be and how you want to feel is so beneficial to keeping that fire in your belly.
There is such a fine line between aspiring to be like someone and comparing yourself with another person directly which can be counteractive on your emotions and mindset. This is typical in the world of social media. It is soooo easy to feel like your life is so much worse than others on a surface level. So keep in mind the fine line between inspiration and obsession. Don’t try to relive someone else’s life or want to have someone else’s body. No matter if you ate, or did exactly what that desired person does every single day, the outcome would be completely different. You are you, and you can only be responsible for your progression.
Intelligently pick out the points of a range of successful people that inspire you and add these to your day-to-day life. It might be recipe ideas, workout inspos, tips or advise on wellbeing. (Make sure the source you’re getting this info from is reliable!) It’s like adding seasoning to your meal: use this seasoning to spice up your life to make you taste so darn gooood. In other words to help motivate you to become the best version of yourself!
I find it’s great to workout with someone who will push you that bit harder, or run that bit faster than you. Healthy competition is great to see more personal achievement and success, encouraging you to push outside of your comfort zones. The results of reward only motivates you to continue to push even harder!
FIVE: WEEK PLAN
My life would be a mess if I had no organisation, which reflects in the clarity of my mind and ultimately the productiveness of my day or even my week.
To avoid dissatisfaction, I ensure I have a rough guideline of what my workout schedule will be over the week. The night before, I will have a clear idea of exactly what I will be doing: whether it be specifying a distance:time of my run in the morning or writing out my workout that I will complete in the gym. That way, in the morning even if I’m half asleep, my body is in clockwork mode. I know exactly what I’m doing, no unnecessary faffing or temptation to roll back into bed. It ensures I make the best use of my time to complete a productive session to start my day! This often reflects my motivation and productivity throughout the rest of the day.
SIX: POWER HOUR
I run my life by the power hour! (Adrienne, I can't thank you enough for this!) If you haven’t heard of Power Hour before, it’s basically an hour of your day you designate to prioritise yourself and your needs. Whether that be fitness, wellbeing, or general organisation.
For me it’s fitness/wellbeing. I start my day designating an hour to working out in the morning to start the day: whether it be a run, a gym workout or even a yoga session. I purposively use my Power Hours in the mornings as I believe that your mornings dictate your day ahead.Knowing I have this hour a day purely for my Power Hour, motivates me to start my day moving my body, releasing those endorphins and encouraging a positive, motivating mindset before the day "officially" begins.
SEVEN: BAD DAYS ARE THE BEST DAYS
It is impossible to feel motivated every single day and we need rest days too. But on the days you feel like sleeping an extra hour just because, those are the days you need to push through and get that workout done even more! That might sound mean or harsh but if you can workout on the days you don’t feel super motivated, then you can smash any day!
Knowing the feeling you get afterwards, releasing those endorphins and setting up a positive mindset for the day ahead, always makes it so worth it.
Obviously everything is in proportion: if your body needs a rest and your overworking, then yes take a rest! But be responsible and intelligent. You know your body the most.
However if you have that slightly “lazy” syndrome, then having an extra hour sleep one day is more likely to lead to two days.. three days etc and will muck up your motivation and routine! So power through, get that body moving and release that good energy!
So here’s ya seven top tips to keep motivated.
Right. No excuses! Go go gooo!