Staying Motivated
Its time to get back to the gym people. Tomorrow is the start of a new month and its time to get your gym gear ready and get back on track with that exercise programme you started in January and for some reason or another you fell off the wagon. Maybe it was those cold and dark winter mornings and your bed was a far more enticing than battling the elements or maybe you just got bored. Hell you can even use the excuse that your dog ate your gym gear and you've just been far too busy to pop into town and replace it :) We all make excuses but sometime we just have to get back on that treadmill and fight the laziness of the mind. Here are some tips to help you get back on track with your exercise habit.
A great motivation technique is to set goals for yourself so that you can monitor your progress on a weekly or monthly basis. As you are able to see your progress, your enthusiasm will soar.
Listed below are some specific goal setting tips:
Be specific
In order to stimulate your motivation, you need to be specific with your goal setting. Instead of saying you are going to set a personal best for a dead lift or a 5km run, set a goal to improve on your personal best by 10kg's or 15 seconds in the next six months.
Set a deadline
Complacency and an attitude of "I'll work on that later" will set in if your deadline for achieving your goal is not defined. Add a sense of urgency to your goal by adding a specific timeframe and watch your motivation skyrocket!
Set realistic but difficult to obtain goals
Your goals should be achievable and challenging at the same time. An unrealistic goal will kill motivation but a goal that is too easily obtained will lead to boredom.
Write and Review Your Goals
Writing down your goals creates your roadmap to success. Although just the act of writing them down can set the process in motion, it is also extremely important to frequently review your goals. Remember, the more focused you are on your goals the more likely you are to accomplish them.
Develop a Plan and Work It
Develop a plan of action to achieve your running goals and then Just Do It! By taking the time to decide on the specific steps needed to achieve your goals, you increase your motivation and your chances of success. The final step is to get out there and work your plan.
Utilize a Training Log
Keep a training log of each workout you do. Record times, distances, weights lifted, nutrition record, time of day, weather, your pulse rate, progress toward goals and any other statistic or aspect of your exercise you might find valuable. A training log allows you to monitor your progress and learn from your mistakes. Many regular exercisers regularly review their training logs to look at the work they've done in the past to provide motivation for the future.
Implement the Buddy System
Train with a compatiable training partner. Finding others with which to train makes time fly, provides accountability, builds friendships, and provides mutual motivation on those days when you or your partner(s) just "don't feel like it."
Don't know of anyone to train with? Ask your fitness coach or ask your work colleague who you feel is at the same level as you and may have similar goals.
Surround yourself with Reminders
Sustained motivation is key to achieving your potential. One way to keep your motivation high is to find out what fires you up, and then surround yourself with it. Examples include: posters, quotes, photos, inspiring literature, biographies of successful athletes, fitness books, fitness magazines, and videos. Place your "mental stimuli" where you can see it every day.
Be Creative with your Workouts
Doing the same workout day after day leads to boredom and burnout. Alter your workout routine by
- Getting a fitness assessment and programme review
- Hire a personal trainer to train you once a week
Being creative with your workout will add new life to your exercise habit.
Do more than just going to the gym
Do more than just going to the gym to add a boost of motivation, incorporate some cross training in your workout routine. There are many other activities that can increase your strength, flexibility, and aerobic conditioning. Mix in some cycling, swimming, hiking, or take up a new sport. In the now famous words of Nike, Just Do It!
Reward yourself when you succeed
Rewards can be a powerful motivator. When you do succeed, make sure to do something nice for yourself. Many who have reached their goal treat themselves to some tangible reward: a sports watch, a meal at a nice restaurant, or a special trip. The ideas are limited only by your imagination.
Bottom line: Be good to yourself.
