Getting motivated and staying motivated can be tough, but once you make exercise and healthy eating a regular part of your routine, you’ll wonder why you didn’t get started sooner.
If you’re looking to get back into shape and lead a healthier life, you’ve come to the right place. So stop procrastinating and follow my top tips to get you motivated and keep you motivated.
Make a commitment
Make a commitment to yourself to stick to your plan to get fit and healthy. Identify what your main roadblocks could be, e.g. too busy or too tired – then sit down and work out a logical solution to all of your excuses.
Set your goals
Set yourself a BHAG – A Big Hairy Audacious Goal – to run a marathon, climb a mountain or trek the Inca trail. Whatever your goal, make sure it’s something that gets your heart pumping. It’s important to tie physical fitness challenges into your goal, because the quest for a great body shape won’t be enough to sustain long-term motivation.
The details are in your 1-month goal – how you’re going to get to your future goals, as well as documenting and time-lining what you do.
E.g. Book in to do a marathon
E.g. Run a half marathon
E.g. Run a marathon
TIP: Goals need to be SMART – Specific, Measurable, Achievable, Realistic and Time-based.
Break old habits
Once you’ve identified any bad habits you have, it’s important to replace these destructive habits with new repairing habits.
Here’s an example of some new habits that you could pledge to make:
• No sugar in tea
• Wine only on the weekends
• No snacking between meals
• Exercise four days per week
• Learn how to run
• Join a gym
Repair a negative mindset
It’s important to repair any negative thought processes you may have and replace them with new positive empowering thoughts. A good way to check your attitude towards yourself is to listen to your inner dialogue. If you wouldn’t talk to a loved one that way then you shouldn’t be talking to yourself like that.
The five-minute rule
Your exercise program is never going to be perfect – you’ll miss classes and you’re never going to feel enthused to exercise every single session. But if you adopt the five-minute rule, it will help get you out the door on those low motivation days.
Tell yourself that you’re just going to do it for five minutes. Whether it’s a walk, a quick run or a few push-ups – that five minutes will more than likely turn to 10 minutes, to 15 minutes and before you know it, you will have completed an entire workout session.
MOTTO: There are two types of pain: the pain of training or the long-term pain of not training – you choose.
Get a training buddy
Most people think of a training buddy as someone that you actually train with, but that’s not always the case. A true training buddy is anyone who is committed to your journey to the same degree (sometimes even greater) than you are. This could be a running partner but it could also be a family member, a trainer, your twitter followers or a website forum buddy.
The best training buddies:
• Need you just as much as you need them
• Are reliable
• Always encouraging
• There for support when you need it
• Tell you to harden up when you’re wimping out
• Assist you with programming and advice
• Competitive but in a healthy, sportsman-like way
• Hold you accountable for your sessions
• Make workouts much more enjoyable
Stay in control
Everything you do should be from a place of love. You exercise because you respect your body, not because you’re punishing it for that bottle of wine last night. Reward yourself daily with non-food rewards like a hot bath, a good book, a massage, time with friends – anything that makes you feel good.
Remind yourself that by taking on this repair challenge you’re regaining control of all areas of your life, so you should be proud of yourself and feel empowered by this level of control.
Reset your goals
Come back to your Big Hairy Audacious Goal (BHAG) and see if you’re on track for your 3, 6 and 12-month goals. Assess your timeline and make any adjustments if necessary, it’s important that you can see yourself making progress towards each benchmark.
Motivation is an ongoing process, just like a bank you always need to make deposits because undoubtedly life makes a whole lot of withdrawals.