Exercise Motivational Tips

Almost 60% of the U.S. population never start an exercise program, and 50% of those who do quit within one year. Declining motivation can be a pain in your side.  However, you have to realize that you are not alone. Besides, diminishing Exercise Motivation does not have a simple, one-size-fits-all solution. Here are some tools to get you revving back into the gym:
1)    Reassess and change. If you want to stay on course, remember that things, which motivated you to begin training in the first place, may and will need to be replaced, changed or readjusted.  For example, you may suddenly find that you have too much on your plate and can no longer insert a workout into the same schedule you’ve been accustomed to.  You may need to readjust your priorities.  Re-examine your values.  You can delegate other chores to co-workers, spouse, partner or children.  Learn to say “no” to other activities that will cut into your work-out schedule.  Remember, if you are not able to take care of yourself, how will you be able to take care of everyone else?
2)    Take a Seat. Sit down, take out a sheet of paper and write down some new goals. Setting goals is a way of providing a plan of action to focus and direct activity. For example, when you started out, your goal was to look as lean and fit as a cover model in three months, or fitting into a cocktail dress by Christmas time. These are not bad goals in and of themselves.  However, did you stop to figure out how you were going to achieve these goals? Did you assess how to achieve these goals in terms of specific and measurable methods? Also, aim for short-term goals.  For example, instead of planning to lose 50 pounds in 8 months, aim for 20 pounds in 3 months instead.
3)    Be reasonable. You need to set reasonable expectations for yourself. Was your initial goal too broad? Was your deadline to reach that goal unrealistic? Are you the type of person who will stay focused and stay on course no matter what?  If not, then adjust your deadline to accommodate the days and times when you cannot stay on course.  
4)    Keep a training journal. Once you have identified your primary goal, construct a system dedicated to achieving it. Keeping a journal will allow you to better identify training plateaus. For example, if your goal is to get stronger, your journal will show your progress in black and white. If you want to lose inches, record your initial measurements or take a “before” photo.  You can then compare this with occasional “after” photos as you proceed.
5)    Change your Routine. If you’ve never trained before or took a lengthy layoff, gains can come very fast in the first month. Eventually, your body adapts to your work-outs and changes will become less noticeable. If you feel like your training has fallen into a rut, try changing important aspects of your routine.  You can hire a personal trainer and get tips on changing your regimen.  Sign-up for a fitness class and pick-up new work-outs using various equipment such as kettlebells, medicine balls, Bosu balls, stability balls, body bars, etc.
6)    Get help. Seasonal Affective Disorder (SAD), has been linked to the reduction in sunlight that accompanies fall and winter. If you’re one those prone to SAD’s effects (lethargy, food cravings, loss of focus), a trip to the doctor and some “bright-light therapy” are most likely in order. Try to allow more sunlight into your work-out space.  Complement your indoor activities with outdoor activities such as cross-country skiing. Outdoor activities not only get you into the daylight and increase your fitness level but they involve socializing to help lift your mood.
7) Change your mood. Is your mood favorable to maintaining your commitment?  Have you been beating up on yourself because you fell off the exercise wagon?  An occasional lapse isn’t the end of the world. If we didn’t get back up from the floor the first time we fell down as infants, we’d still be crawling. Stand up from that negative attitude, give yourself a break and start again. Talk to someone. Feel like somebody else cares.
8)    Creat your own personal fitness slogan. I have the words “the difference between fit and fat is I” tacked on my office wall at work.  It stares back at me every day. I’m not only reminding myself but everyone else, of my commitment.  While others may roll their eyes at your determination–the early-morning trips to the gym, training journals, goal-setting and so on–wear it like the badge of honor it is.

About the Author

Grace Soong is the owner of Xtreme Fitness in Rochester, NY, since 2006. Grace has been in the fitness industry for over 10 years. As a certified personal trainer, she has successfully trained numerous clients in reaching their weight & fitness goals. You can contact Grace at 585-227-4480.

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