Can’t find your workout motivation or stay consistent with your workouts? Lose the excuses, makeover your motivation and stick to your goals! Share this with your accountability buddy and let me know your favorite tips to stay motivated at the end of this article. Continue reading for my top tips on how to find your motivation and keep it so you can start seeing those results!
Schedule your workouts.
I use Google Calendar & a Passion Planner to plan my life out each week, & this includes scheduling workouts. You don’t call in sick to work or cancel a hair appointment, right? Well, your workouts are just as important! Plus, if you are anything like me, you get a sick sense of accomplishment by checking things off your to-do list. Google Calendar allows you to set a workout goal & it will notify you at the specified time and give you two options: Defer or Done. Don’t defer your dreams. Bonus Tip: Be realistic & commit to a time that works for you. As much as I’d love to get sweaty first thing in the morning, my eyelids don’t agree. I also schedule my “off” days on the nights I close at work.
Track your progress, not just your weight.
Seeing little to no progress on the scale can kill your workout motivation. This is why progress pictures and measurements are key! Schedule a time to take pictures and measurements every two weeks or month. Make sure it is the same time of day, and record them in the Notes section of your phone. Wear the same or similar clothing; the less the better. I do this every other Monday morning.
If you track your weight, schedule two to three days week to do so. Check it in the morning, after using the bathroom & before any food or liquid. Take those and calculate your weekly average weight. Use that average to see if you are consistently gaining/losing/maintaining from week to week. NOTE: You do not need to track weight and you do not need to step on the scale every morning. Weight fluctuates for so many reasons (water retention, hormones, sodium, stress, sleep, etc.) so do not make nutrition or exercise choices based off of what you weighed that day.
How to take measurements: http://www.sparkpeople.com/resource/fitness_articles.asp?id=1281
Ditch the hole-y old graphic tee & oversized sweatpants.
When it comes to workout motivation, dressing to the occasion definitely helps. Target, Walmart, and Marshall’s have really cute active wear that won’t break your bank. Pick out one or two outfits that you feel like a badass wearing, lace up your favorite shoes & head to the gym in style. I guarantee the fresh ‘fit will put an extra pep in your step. IMO: When you are consistently working out for a good few months, making the decision to invest in active wear from more expensive brands like Nike, Under Armor, Lululemon is totally worth it. I find that their quality/fit last longer, even after months of wear.
Get an accountability buddy or a coach.
You need support, and someone to hold you accountable to your goals. Find a friend that wants to do this with you, and schedule once or twice a week to check in with each other and share your progress. You can check in over a phone call, text, or email. Share how your workouts have been, your accomplishments or increases in strength, any opportunities or struggles you encountered, and if you are weighing yourself, share that, too. It’s also a good idea to include your weekly/ biweekly progress pictures and measurements with each other.
Another option: get a coach. I have a coach that I check in with twice a week. I find that having someone that is very educated on fitness & nutrition to send my progress to keeps me highly motivated to stick to my plan. She also checks in on my nutrition via My Fitness Pal, & suggests adjustments as needed to help me stick to my personal fitness goals. You don’t need a coach, but I highly suggest exploring the option if you have serious fitness or aesthetic goals.
Things happen and we are human, but don’t let these become your excuses.
An eight-hour work day turns into twelve. You get a horrible migraine. One of the kids get sick. You are so tired and sore you can barely move. I get it. Things happen. Do not let life get in the way of your goals!
When everything inside of your body is whining “But I don’t wanna!”… try this. Put on your favorite playlist and pull up the IG or Pinterest accounts that inspire you. Brownie points if you have an album in your camera roll for inspiration. Scroll for two minutes, and ask yourself: “Does my body need a rest day? Will taking today off actually make me feel better?” If the answer is “Yes,” call it a rest day and do some stretching instead. If the answer is “No,” put on some jams, chug a pre-workout and get it done. Bonus Tip: Get a few pairs of dumbbells, resistance bands, a yoga mat, and a stability ball for home. With these basic items, you can get a workout in even if you can’t make it to the gym. Craigslist has many great options.
There you have it! How to get motivated, and stick to it so you can start seeing results! I hope these tips help you as much as they have helped me. Let me know if you’d like to learn some of my other workout motivation tips. If you’d like to read up on other related topics, let me know what you are interested in below. Also, I’d love to hear how you stay motivated. so please share that as well! Make it a great week, sunshines!