So if you missed it, check out my Motivation Part 1 post before reading this because I am going to pick up right where I left off!
4. Small Victories – I mean this especially in terms of workout programming and how you progress. Some people get discouraged by not having big numbers right away. “I can only do half a pull-up”, “I can only bench the bar”, or “walking a mile is tough for me”. Whatever your struggle is, the way to beat it is to make small increases over time. I make it a point to add a rep or a little weight to every workout I do. This way, I’m always making progress even if it looks minimal on the surface. This keeps me from plateauing but it also keeps me motivated. I can look back at previous numbers and start to feel like I’ve accomplished something. Keep a log of what you do and try to add something (the smallest possible thing is fine!) to every time you come back to that particular workout, move, or activity.
5. Workout Programing – if you don’t like cardio…don’t do as much cardio. If you hate weights, do them less. It’s that simple. Program what works for your strengths but addresses your weaknesses every now and then. You shouldn’t get out of bed dreading your workout or get home from work thinking it’s the last thing you want to do. Find programing that you enjoy and it will keep you locked in. Sure you need to vary the activity (another key motivator) but it doesn’t have to be all things you don’t like.
6. Schedule – have your workouts SCHEDULED for at least a month. That’s one of the reasons I like beachbody programs – they all include a calendar/schedule to work off of. Mapping out each day keeps you on track and gives you an idea of where you are at in the process. I found that I was less motivated when I just went to the gym because I thought I should go and much more motivated when I looked at a calendar that told me I needed to get a certain workout in that day. For an added bonus, add your workout time to your calendar. That way it becomes just as much of a priority as some lame meeting you have to go to. Seriously.
7. Sustainability – whatever you do, make it sustainable. Doing something that you know you can keep doing is much more motivational then knowing you are doing something that will eventually have to end. I am not a fan of crash diets, sudden excessive training, or anything along those lines. Make you nutrition something that can be sustained and make your workout programming something that fits into your day. By doing that you aren’t “fighting the clock” until when it will all stop and you cave in. Make what you do sustainable and you will find motivation in sticking to the plan day after day, month after month, year after year!
Recap: Consistency, Tracking, Support, Small Victories, Programming, Schedule, and Sustainability are my 7 keys for finding motivation and probably being successful with health and fitness in general. Now it’s time for you to GO GET IT!