10 Tips for Workout Motivation and How to Keep Showing Up Consistently
1. Don’t depend on motivation
You're probably asking yourself, how is this a tip geared towards making me motivated to work out?
- It is one of the best tips I can give you because motivation isn’t always going to
be there pushing you towards your goal. That is when you need to do it anyway.
You need to turn your motivation (on days you have it) into habits that will
automatically kick in when your motivation is waning.
2. Start off small and exercise at your level.
If you don’t work out and barely hit 5,000 steps in a day, don’t try an hour spin class to train to run a marathon.
Start with walking for 10-15 minutes. Or a leisurely bike ride. Try dancing to one or 2 songs. Don’t over do it when you are just beginning. You will burn out quickly and become discouraged, not wanting to continue.
3. Schedule your workout like it's an appointment - plan ahead!
Plan a specific time frame and mark it on your calendar along with all your other appointments.
Regard this appointment just as highly as your other appointment. Don’t cancel on yourself!
4. Lay out workout clothes and equipment ahead of time.
Put your workout clothes and equipment (weights, mats, etc) in a place where you see them and are more accessible.
Walking past your sneakers multiple times in the morning will make you more likely to lace them up than if they were tucked away in your closet.
5. Find a workout buddy!
One study showed that 95% of participants that started a weight loss program with a friend completed it compared to only a 76% completion rate of those who went it alone.
Buddy up for walks/runs, a work out class, going to the gym, a bike ride or whatever interests you to get moving.
6. Have fun and do what you love!
If you dislike running, don’t run. If the thought of swimming makes you cringe, don’t do it!
Participate in exercise that you love! That is fun and enjoyable! That you are excited to do. That makes you feel good in your body.
We aren’t punishing our bodies, we are showing them love.
7. Music Playlists!
This is my go to! I love making fun, upbeat playlists that make me move!
Put together your favorite songs that you can help but get up and go!
8. Incorporate exercise into your day.
Park far away at a store
Take the stairs whenever possible
Do squats while standing at the stove making dinner
Dance with your children before bed
9. Find a challenge group or a charity exercise event to join
Compete with others in a challenge group - like minded participants with healthy competition to fuel your motivation.
Raise money for your favorite cause by vowing to exercise for donations. Choose a charity near and dear to your heart that will inspire you to work hard to raise the most money for that organization.
10. Don’t set unrealistic goals
Setting smaller, more attainable goals helps keep your motivation high.
If you set a large goal that will take a long time to achieve, you may become discouraged and feel like you aren’t making progress
Taking it one day at a time and setting smaller goals will help you feel successful and will push you towards bigger goals gently.
The goal is to increase activity in a fun, loving way to keep your new active, healthy lifestyle sustainable. Hope these tips get you moving and increase motivation for your goals!
