How to workout when you aren’t motivated
We're 1 month into 2022, and although we spent most of January talking about how to properly set goals (on Instagram) Motivation still seems to be what's keeping you from sticking to the plan to reach the goals. Motivation is something that is often there in the beginning but quickly dissipates, this unfortunately is normal. Exercise and eating better after all are habits, habits which we partake in sometimes whether we want to or not. The quicker you make that mindset shift the more successful you will be, I promise.
Even health and fitness junkies like myself struggle with motivation ALL the time.
Here are some things to focus on when the motivation is low or MIA.
Just start moving-not feeling the workout plan for today? Start with some cardio or a walk for a few mins. Two things will happen- you'll find yourself doing your workout as planned or you at least got some cardio/steps in. Both options are better than zero movements. Lower your barrier of entry into your workout plan and maybe it won't seem so daunting.
Make the transition into working out as easy as possible. Pick out your clothes, have your workout loaded up in the app ( I use True Coach with all my clients because it has full video demonstrations, notes, and the opportunity to send video back), and put it somewhere noticeable. Want to train first thing in the am? put that shit right next to your side of the bed. After work? same concept.
Follow a workout plan you think you will enjoy- save the other stuff for down the line once you're established. (cough, cough burpees) If you are not digging it, you're not going to do it. No problem- Pick something new to try, there is no right or wrong form exercise despite what the internet tells you. Yes of course certain forms of training are more conducive to certain results but let's just get the ball rolling first?
Recruit a workout buddy. Hop on zoom together, sign up for a class together, meet at the gym, etc. Sometimes making that appointment and commitment to someone else helps you show up especially on the days you don't want to.
Keep track of a few easy daily habits you want to keep up with. If exercise is one of those habits you wish to make a part of your 2022 journey add it to the list. I recommend focusing on no more than 3 things at one time. Create a google form that you complete each day, write it down in your planner and check it off, add reminders to go off on your computer during the workday. There are a ton of methods out there to monitor your daily habits-pick one and give it a solid two weeks before you try something else. Also worth noting not to add any “new” habits until at least 2 weeks of consistency with the initial ones. If after two weeks it’s not looking so hot it’s time to reevaluate and try something different or possibly easier.
Attach your exercise routine to something you already do every day. James Clear author of Atomic Habits calls this Habit Stacking. If you’re a bookworm like me-read this. For example- Trying to work out in the morning before work- what’s something you do every morning without fail?? For me- I have a cup of coffee immediately pretty much without fail, so if I wanted to work out more consistently in the AM I may try to work out right after my morning coffee. Get coffee, get dressed, gym. etc. No clue what you do everyday? Make a list from AM to PM and map out every hour of your day- I bet you learn a few things about yourself. But like also, put some thought into this don’t just write work and then an arrow for 8 hours we both know more stuff is going on during that time.
Stop trying to do everything all at once. I know I mentioned this earlier but this is the biggest mistake I see with people. They go from 0-100 real quick, thanks to Drake for putting 0-100 song in our heads. Absolutely you should be invested in your goals and aspirations but this all-or-nothing mentality is a quick one-way ticket to burnout and failure. In this case slow and steady is the way to go. Remember exercising regularly is a HABIT. A habit you may not currently possess, that’s why you’re here. Give yourself time to get there. Powerlifters don’t go from squatting bodyweight to squatting 2x bodyweight overnight, it takes weeks, months, years or reps under the barbell to get their habits in life are the same. Some habits will stick faster than others but trust me, they take time. Stop trying to skip past this step if you want to actually make some changes.
Be flexible. In addition to not trying to do it all at once, you must be flexible. Meetings with work will run late, you will get sick, you probably will get injured or have some aches and pains along the way, not get a great night’s sleep you get the idea. You WILL have to adjust your plan, switch your workout days, train for 20 mins instead of 60, eat in the car, eat while working. It’s silly to think these things won’t come up, but instead of letting complete panic take over, pivot and focus on what YOU CAN DO, not what you shoulda, coulda woulda. It wastes time and energy, two things none of us have enough of. After all, that’s part of the reason we are here.
The bottom line leading a healthier life no matter what that looks like for you is WORK. I wish I could sit here and wave a wand and grant you all the ability to be motivated monsters each and every day, shit I’d be waving that wand all over myself as I sit here glued to my office chair chipping away at behind the scenes work. It doesn’t exist.
“All things are difficult before they are easy”
Each and every day you have to show up for yourself. You can, of course, hire a coach for accountability, coaching, a workout plan etc. but you have to be ready to put in the work. Otherwise save your cash, and give some more thought into why you want to workout in the first place. Research the benefits, set your homepage to a health article to read everyday, listen to some podcasts, flood yourself with knowledge and information until the hunger for change is ignited and you are ready to take that first step.
If you are ready to turn inconsistency into actionable steps that will illicit change drop an application below. I have helped change 100’s of lives in the past decade and I know you can be next.