When it comes to physical activities, we all need extra encouragement here and there to continue on the planned path and exercise regularly stays on our schedule.
# 1 Schedule weekly activities
Make regular training one of your priorities. To really achieve this and get the workout in your blood, plan it in your calendar. Just write each workout in your diary, set a time and stick to it. It is best to exercise in the morning, because during the day the level of motivation decreases, which is why you so often cancel the evening training – you simply do not have more energy. If your week is filled to the last minute, plan short, 15- to 30-minute workouts that will be easier to stick to than 60-minute or even longer ones. You are more likely to show up at the gym for a short workout, while a longer one will seem too strenuous.
# 2 Talk to yourself
When you are physically and mentally tired, it’s time to talk – to yourself. Complain about the positive effects of exercise, recall your goal, encourage yourself and be your biggest fan. With such ‘meditation’ you can overcome fatigue and start exercising as it will fill you with energy and positive spirit and banish the negative emotions that have translated you before. If you are alone, there will be nothing wrong with saying motivational words out loud as well, and in the crowd at the gym you might attract astonished looks.
# 3 Reach a new goal
Mental encouragement and a sense of fulfillment when we achieve something are extremely important. When you are overwhelmed by daily worries and your motivation to exercise begins to decline, start training in a new way. Use other devices than usual, sign up for a bootcamp or some version of it, run on another route … When you focus on a new challenge, you will redirect the flow of thoughts, and in the end you will be happy with a new achievement – which will motivate you for the future.
# 4 Love what you do
When everything you do is close to your heart, you won’t have a problem with motivation. If the passion is lost, it’s time for a change. Switch sports – go to volleyball instead of badminton, choose swimming instead of aerobics. There are countless sports and various activities, you will definitely find something that will ignite a spark in you and you can hardly wait for training.
# 5 Find a coach to support you
If you train with a personal trainer, choose to work with someone you can trust who will think about workouts and exercises for you. You will only show up at the right time in the right place, and he will take care of the amount of exercises, strategy and motivate you. When you trust a coach, there is more chance that you will accomplish his tasks accurately, conscientiously, and to the best of your ability. Find out about trainers on online forums, ask friends and acquaintances or work out in the gym.
# 6 Find your ‘why’
The more emotionally involved you are in your goals, the more chances you have of achieving them. Write down your goals on a piece of paper and then ask yourself why they are important to you and how you would feel if you didn’t achieve them. Both questions will help you find your motivation to exercise. For example, practice so that you will have a lot of energy to play with your grandchildren in the future.
# 7 Recognize your progress
Regular feedback you receive from your body is a powerful motivator, so keep your workout measurable in some way. Knowing what works and what doesn’t, it helps you identify what you can improve in the future. Let your motivation be not only the numbers on the scales, but also the volumes of different parts of the body – if your goal is to lose weight. For example, if you exercise to stay fit and healthy, aim for more beautifully shaped muscles, better posture, a longer forward bend, body elasticity, balance and strength. Also, occasionally ask yourself how you are feeling and if the workout is working in your favor. Also, see your doctor regularly to check your cholesterol and blood sugar levels. Other blood count parameters are also important.
# 8 Bite the border
When you don’t have the will to exercise or feel bad, ask yourself: Am I willing to sacrifice for something that means a lot to me? Motivation comes from within, so in moments when you’re struggling with yourself and don’t want to go to the gym, remember that you are the only person who has control over your decision. Exercise is not always comfortable and enjoyable, but it is important to stick to a strict schedule.
# 9 Reward yourself
Divide your goals into several smaller ones and reward yourself every time you achieve one of them. If, for example, you’re training for a half marathon (by the way, hats off!), Make a detailed workout plan throughout the work week. When the weekend comes, however, allow yourself a little longer sleep and lie down in bed, and pancakes for breakfast are also allowed. This way you will maintain a high level of motivation and progress effectively. Motivation comes and goes, so don’t panic when it disappears for a while – set a reward (a new fashion tracksuit, slippers, a trip, or a luxurious face cream) and you’ll find it easier to kick off the comfy couch.
# 10 Stop blaming yourself
The first step is believing that you deserve a healthy, happy life. Maintaining motivation to exercise becomes greatly facilitated once you accept this fact and appreciate your body and everything it does for you. To achieve your goals, you just need to know how to silence that negative, devilish gloss inside you. Every change in the body starts in the head first, only then can you put it into practice.