by “Today is the day” I’m thinking to myself as I’m heading home in my car from work. I’ve packed my gym-clothes with me so that there is no excuse for not going straight to the gym. But I’m tired and the image of me curling up in my couch watching Tv starting to make a lot more sense than anything else.
The last few weeks the same thoughts have been running in the back of my head-” I really should get back in to working out. Summer’s coming and I want to be in better shape. I don’t want to hide behind clothes when I’m at the beach. I want to feel good about myself, proud of what I got”. Very soon I reach a crossroad. One way leads to the gym, the other one leads home. Which way do you think I take? does this feel familiar?
For me, this occurs at least once a year. Usually after a longer time of being sick. The motivation is not there anymore. I think this is a common scenario for many people. You know that you’ll feel better, have better confidence if you just get your ass to the gym, but all you can do is make up excuses not to get there. Why is it so hard to brake through this mental barrier?
Luckily I always seem to find my way back on track and I will share with you the best ways to reach down, dig deep and find your inspiration again.
1. Set Your Goals
One thing you should always do is to set up short-term and long-term goals. Be it losing weight for that big party your going to attend in a couple of months or look good in that new swimsuit when summer comes. It’s much easier to keep the motivation if you have a clear goal in sight.
You need to make sure that the goals are attainable. otherwise there’s a chance you’ll get bored and quickly lose interest. Start small with a goal that is almost to easy and then make it harder as you go along. This will keep the momentum going.
Focus on one goal at a time and don’t waist your energy trying to manage several of them. That is a very hard task to do and in my experience it will most times end in frustration of you not being able to execute any of the targeted goals. When you have completed your one goal move on to the next one.
2. Find a Good Role Model.
A hero, Idol, mentor or what ever you want to call it. Someone to look up to and one that has already achieved your goals. This can also be a friend or someone else that you know. Turn to these “heroes” for inspiration. I’ve had many during the years and when ever I’m lacking motivation I read about them or watch some YouTube videos.
This will usually get me pumped up, ready to get back in the game. Just don’t get stuck watching you tube all day. You need to take action if you want to be anything near their level. Let them teach and influence you. Then it is up to you to take that inspiration, use it to reach your full potential.
3. Schedule Your Workouts
Put your workouts in calendar of your phone and set them as a reminder. When the alarm rings you can choose to ignore it but chances are that that you gonna make the effort when you are constantly being aware of it.
You want your workouts to become a routine. Something that is consistent like eating your breakfast every day or taking a shower. When you’ve integrate this into your lifestyle it becomes a second nature to workout. You don’t even have to think about it.
4. Keep a Exercise Log
Start tracking your progress. Use a notebook and a pen or even better use an app on your smartphone. Write everything down, time of workout, what’s good, what’s bad, what can be done better. This is a simple and fun way of making sure that you are moving forward with your workouts.
If you can see your results on paper and know that improvements are made regularly you are going to want to push yourself harder and make even better results. This will in turn skyrocket your motivation and keep the inspiration going.
5. Get Some New Gear.
There is no point in not looking sharp when you doing some hard work. Training clothes gets worn out quickly because you move and sweat so much in them. So get rid of the old ones and go buy something new that’ll make you feel good about yourself. Today there is a ridiculous large selection of clothes to choose from. especially for women. And the prices are often reasonable.
Having a new pair of shoes and clothes can really make a huge difference. Getting dressed and like what you see in the mirror puts you in a good mood and gives you a great confidence boost. You feel fresh and can’t wait to get to the gym to show of your new outfits.
A smartwatch is a great motivator for you. With all the features and downloadable apps, It’s like having a personal trainer with you on your wrist.
6. Listen To Music
Get into your training groove with some music. Download your favorite playlist, turn up the volume and kick in a higher gear. Studies have shown that personal music can make you train harder with more intensity and with less effort. I’m also able to train for much longer if I have great music pumping in my ears.
A good, comfortable set of wireless earphones/ headphones is the cure for boredom when you are exercising. I never forget to bring my on ear Marshall headphones to the gym. If I don’t like the music that is played there(and I seldom do) the phone lets me block out all outside noise and get in the zone. It gives me great mental focus.
7. Try Something Different
Sometimes it can be good to switch things up a bit and try a new set of exercises or start a completely different kind of sport. If you tired of going to the gym, then go try out martial arts. you’ll never know but maybe you discover a new workout passion. Why not group training, my wife does this once a week. She think it’s great as it is very social while still getting the benefit of a good workout.
If you,re short on time and have lots of space at home build yourself a home gym. Start by getting a bench and some dumbells. You will do well with these few things and can expand your gym later if you have more room.
8. Give Yourself A Reward
Do not forget to give yourself a little treat(no,not candy) when you have performed well. Nothing big but maybe a favorite post-workout meal or drink, a nice massage. Try to link your training with something enjoyable, like watching a tv-show while doing cardio.
Create small personal reward systems that will motivate you to do your workouts especially for those training sessions that are bit gruesome.(Legs… I’m talking about you) It is much easier to stick with your workout plan if there’s a price at the end.
Now you have a few tips that will hopefully keep the motivation going and aid in the quest for greater achievements. Just believe in yourself, stay positive and remember that you can accomplish anything as long as you have the right mindset.
