At some point we all go through it. We have one of those days when we just aren't feeling it; whatever "it" is. The idea of another workout fills us with dread. The expectation of being uncomfortable, of getting drenched in sweat, of feeling every impact, every joint niggle, every muscle complaint just makes us want to find an excuse to skip the next one.
These are the times that define our commitment to our goals. Those people you come across with the athletic build, the ripped stomachs and toned muscles... they didn't make skipping a workout a habit. In fact they rarely skipped one, if any. Because when it comes to reaching health and fitness goals, it's consistence and patience that win the race.
So how do we avoid the motivational slumps. Here are some of our top tips.
1) Schedule your workouts
Plan your workouts for the month ahead. Get a wall planner or calendar and write down what you propose to do each day. It could be gym time, a run, a fitness class or a rest day. Whatever it is, schedule it. Nobody likes to miss an appointment even if it's with yourself. And you will feel a sense of satisfaction as you tick each workout off. There's a reason why some of the better fitness DVD sets come with workout calendars!
2) Get a workout buddy or buddies
Ideally find someone you a) get on well with, b) has similar goals and b) is a similar level to you. If you do different workouts each day you may have more than one. For example, you may have a class buddy for Circuits on Monday, a riding buddy for a mountain bike hack around the woods on Wednesday evening and a gym buddy to spot for you on Friday. The point is, if you skip, it's not just you who you are letting down.
3) Avoid boredom
The second you feel that a workout is getting boring, change it! Look for a new class, ask a PT to redesign your workout or try a new sport. If you normally train indoors, try doing something outside like a beach workout. If you normally do circuit classes, try an HIIT class, or boxercise. Whatever floats your boat, but change!
4) Set some goals
Most of us know what our ultimate goal is, whether it's to lose 2 stone, drop a dress size, achieve a PB at our next marathon or reduce our blood pressure. But very few people take the time to break those longer term goals down to realistic short term goals. By acknowledging these smaller achievements you are more likely to make it to the big one.
5) Get some online inspiration
Love it or hate it social media is here to stay. Yes it's great for staying in touch with people, for getting information, making contacts and of course for wasting a lot of time. But it's also great for keeping you motivated. Follow your sporting heroes, trainers, motivators and nutritionists on Twitter. Find people on Instagram who represent how you want to look. Connect with training buddies on Facebook and share motivational tips with each other.
6) Create your workout playlist
Put a playlist together of all the tracks that you know get you fired up. You may even have some "pre" workout tunage to get you in the mood and a "during" playlist to help you power through it. Whatever helps you find that "Eye of the Tiger"!
7) Set yourself a minimum for the hard days
For each of your workouts set a minimum achievement you have to reach. It may be completing half or perhaps even just the warm-up. Chances are if you make it that far, you'll start to feel better and you will complete the rest.
8] Sign up for an event
Whether it's a 3k fun run, a full marathon, a charity bike ride, a walk up Snowdon or a muddy obstacle course it doesn't matter. What matters is that it is something that will challenge you but is achievable with some training. Ideally, make it something where you have to pay an entry fee in advance or commit to raise a certain amount for charity. At the very least tell others what you are planning to do.
9) Choose workouts that suit your personality
If you are an outdoors person choose a fitness regime that you can pursue outside, like cycling, beach circuits or urban fitness classes. If you are a team player, maybe try a sport like rowing or 5-aside football. If you prefer company, try a class. If not, maybe hit some weights or go for a run. Don't do stuff you hate. Find things you enjoy.
10) Get the support of your partner
If you want an hour or more to yourself each day to dedicate to your health and fitness goals it maybe that you need to give something back, like an hour or more for them to do their thing. Better still try and recruit them into your own little household fitness team. Couples and families who train together, stay together!
"Desire is the key to motivation, but it's determination and commitment to an unrelenting pursuit of your goal - a commitment to excellence - that will enable you to attain the success you seek." ~ Mario Andretti
Keep training, keep smiling
Mike
Fit2BFit.co.uk