Starting your new workout routine is the easy part. Staying on track and motivated to reach your goals is what's tricky. While it can take up to a month to get a new routine into place, how do you stay motivated after those first few days to even get to that point? We can’t all have personal trainers and coaches.
It's easier said than done. Thankfully, there are some things that you can do to get on that workout train and stay aboard to achieve your goals. Here are some helpful tricks and tips.
Use the Buddy System
Working out with a friend is a fantastic workout motivation option. You'll have someone beside you to make sure that you get out and exercise, as you won't want to let them down.
Even if you only meet up once a week to do some physical activity together, you can remain in a friendly competition about your other fitness excursions. This makes sure you both schedule workouts for the rest of the week. Whether you choose to go for a jog or pull together an entire leg day plan full of squats and lunges, it gets a little easier with a workout buddy.
On top of this, everything is more fun with a friend (or friends, if you join a fitness group or online community). Whether you want someone to complain to about your post-workout aches and pains (they'll be hurting too, so they'll understand!) or a friend to compare those weight loss or muscle gain victories with, you'll be much more likely to hit your fitness goals when someone is beside you all the way. Like-minded people will help keep you on track with your daily workouts.
Pay for Fitness Classes
There's nothing like a little financial motivation. In this case, it's all about not losing or wasting the money you've paid for fitness classes.
If you purchase a package that needs to be used in a certain amount of time, such as two weeks or a month, you're more likely to go out of your way to ensure that you attend those classes. Otherwise, you might as well kiss that money (that you already spent) goodbye!
This is one way to get into a new exercise routine since you're basically making yourself go workout and will more than likely enjoy the classes regularly once you start going to them.
Wear a Smartwatch
Smartwatches are awesome. They not only tell you the time like a traditional watch, but they also connect to your smartphone through an app.
A smartwatch can remind you to get up and move throughout the day, track the number of steps you take, and note your heart rate and temperature. Some can even handle standard phone-based tasks like alerting you to phone calls, text messages, and email, as well as playing music from whatever tunes app you prefer.
Wearing a smartwatch is a good way to stay motivated because watching your step tracker go up will keep you moving and give you that little boost of endorphins that you get from exercising. It can even track your weight loss and fitness progress through the app. You can log your workout time and start to figure out what makes you sweat.
Plus, if you sit around the house or office for too long, the phone will vibrate, prompting you to get up and move. There's nothing like that annoying buzzing feeling to make you walk around a bit.
Let Everyone Know About Your Goals
The more you make yourgoals public, the more likely you are to meet them. There's something about having those eyes on you, tracking your progress to see how things are coming along. In addition, the accountability of having your social media friends and followers waiting for your updates will keep you on track.
So, tell everyone about your new diet and exercise goals. Post your plans on Facebook, put pictures on Instagram, add videos to TikTok, and update everyone on Twitter. You'd be surprised at how well this will motivate you to get up off your couch and into action.
Go Easy on Yourself
While you don't want to go so easy on yourself that you spend day after day putting off exercising and avoiding sticking to yournew diet, you don't want to be so hard on yourself that you derail your plans.
Sometimes, if you expect too much, such as losing two pounds per week, exercising every day, and so on, you'll get discouraged when things don't work out.
Something as small as only losing a pound or missing a workout that week could be enough to make you think, "well, if the plan isn't working, then who cares," and stop trying to stick to those healthier habits. Instead, allow yourself a little slack and admit that not everything will always go according to plan.
Find Workout Clothes That Feel Good
Sometimes,motivation comes from the strangest places. A small thing, like new workout clothes that make you feel great, can be enough to get you into gear.
Another choice? New running or walking shoes. You'll want to wear those shoes and your new workout outfits, so you'll enjoy going into the gym if only to show how awesome you look and feel.
Once you're there, you'll probably find yourself working out because that's what people do in the gym. Even better, you'll be putting your new gear to work.
Pick an Activity You Enjoy
Exercise is more fun when you get to do something that you like. Enjoy nature? Jogging or speed walking in the park is a good option. Love dancing? Head to a dance or fitness class that features plenty of movements and music.
The more you like what you've chosen for your workout, the better. You're likely to look forward to it instead of putting it off. Workouts that you don't enjoy feel more like a chore.
Put Together an Awesome Playlist
Workouts tend to be more fun when you have something awesome to listen to. Think – what type of music gets you up off the couch and onto the living room floor, dancing up a storm? Put together a custom playlist of your favorite tunes, or at least the music that makes you want to move around, and put it on your phone so that you can listen to it every single time you exercise.
Consider It To Be a Little Alone Time
How much time do you get to yourself? Whether you spend all day dealing with annoying co-workers, watching your kids, or assisting an elderly parent, you need some downtime. Even the most extroverted people need to recharge every now and then with a little self-care or personal space.
Your workouts can be just that: the time you get to spend on your own. Get onto the track or park path and let your thoughts wander as you jog. Consider it a kind of meditation, even when you're on the treadmill or exercise bike.
Buy Some Home Gym Equipment
Exercising outdoors isn't always feasible. You have to contend with weather that's either too hot or too cold, both of which are problematic. If you go to a gym for your workouts, there may be days when you can't get there due to the amount of snow on the ground and the weather-related road conditions.
To make sure that you don't miss a workout or use the weather as an excuse for skipping that fitness class, get some home gym equipment. Kettlebells, hand weights, and a yoga mat don't take up much room, so you don't even need to dedicate an entire room to your home gym.
Come Up with a Reward
In some cases, bribery works best. What do you want the most? Is it a new handbag, a fancy surround sound system, or a nice vacation? Start setting aside the money for what you'd like to treat yourself with, and then use your goals as a way to get it.
Once you lose that weight or gain your desired muscle mass, you can treat yourself to that item. After all, there's nothing wrong with bribing yourself to meet your goals.
Final Thoughts
Choosing to work out more is only the first step. Getting and staying motivated is the next. One or more of these useful suggestions might just be the key to keeping you moving and meeting your goals. After all,diets and exercise aren't easy, nor are setting up new habits, but if you keep at it, you'll quickly see the results you want.
Sources:
Six Science-Based Secrets to Staying Motivated at the Gym | NBC News
Fitness: Tips for Staying Motivated | Mayo Clinic
10 Ways to Boost Your Fitness Motivation When You'd Rather Watch TV | Women's Health