Exercise is 80% psychology. When you are working out outdoors and it is cold and wet, you need something inside of you that will drive you to do the workout programme no matter what obstacles are in your way. There are voices in your head that will talk you into staying at your desk or watching more TV. So, you need to know how to stay motivated.
Those that break through the mental barriers are the ones who make it to their goals. In this blog, I will be sharing some useful tips and ideas you can adopt into your life to help you get and stay motivated to exercise for the rest of your life. My personal goal is to keep exercising till I am 80 and beyond. I wish the same for you
1. Burn your boat
The main reason why you have not achieved your goals is mindset. How committed are you to achieving your goals?
The reason why the Vikings were so successful in their conquering was because they put themselves in a position where they couldn’t turn back or retreat. How? When they reached land, they burned their boats.
This gave them no option but victory. There was no escaping.
I want you to get the same way. I want you to use this e-book and take on your physical body, transforming it into something completely different to what it is now.
The way to do this is make it absolutely impossible to turn back on your goal.
You can do this by finding an anti-charity and committing an amount of money to a charity completely in opposition to your core beliefs. If you are a blue party person, set up a donation to be sent to the red party person. If you are committed to saving animals, set up a donation to be sent to a company known for endangering animals. Give the instructions to a friend and tell them if I don’t achieve these goals, you can donate this amount of money to charity.
This is quick and easy to do and it is highly effective.
2. Form a Habit
A simple way to form a habit is to reward yourself when you achieve the goal you set out to achieve.
Even just completing a workout should come with a goal. Treat yourself to a massage, buy yourself a gift, or watch a movie you always wanted, take yourself out, when you complete a week of exercising.
You don’t have to travel nowadays for a massage. There are many mobile massage therapists who will come to your home. Even a 15-minute massage will help your body see that it is getting rewarded for the action. Here are some good sources of at home massage therapists that come with great reviews.
A great way to form a habit is to plan ahead so you are prepared for obstacles as they come your way. When you do hit those obstacles, you will be better equipped to deal with them.
So, what are the barriers to you setting time out and completing an exercise programme and how can you overcome them?
Here I am providing the tools you will need to maintain your commitment to exercise, and to do it regularly.
Buy inexpensive equipment
You can start working out just with bodyweight but if you need more variety, here is a list of what you should get. There is absolutely no need to try to copy the big gyms by buying treadmills, spin machines and rowers. With this small list of equipment, you can get in a wide variety of movements that target all the major muscle groups in the body. To take away the barriers from you purchasing this equipment, buy these items on Amazon and have them delivered to your home:
- Exercise mat
- Measuring tape
- Water bottle
- Skipping rope
- Dumbbells of varying weight
Book an appointment with yourself
The next thing you need to do is mark out a time in your diary for exercise. When can you fit it into your busy schedule? If you don’t do this, trust me, it won’t get done.
Most of what you put in your diary is likely to get done.
There is also something about writing it down, that makes you more likely to accomplish your goal.
Why write it down? When you see it in front of you, you are more likely to follow through.
So diarise exercising.
just like booking an appointment to meet someone, you need to book an appointment with yourself.
It is the one of the most valuable times of the day where you need to take time out and put your body first. So, talk to those around you and tell them what your goals are.
Get them to support you in your health goals so when they see you exercising they don’t disturb you.
Remember, this is a time for you to invest in your long-term health, so just as you don’t miss appointments with your doctor or dentist, do the same with exercise. It is one of nature’s best medicines. Make it high priority.
I find this is a key step to changing your life from where it is now to where you want to be. Plan ahead of the week and state the days you will be exercising. Put it in the diary and let people know what you will be doing with your time.
If you have a busy day, set the time aside and make sure you put your health first place. No distractions.
Write your fitness check list
The night before, write down the list of things you need to accomplish the following day, and include getting exercise in first thing in the morning. This will prime your mind for the exercise and start you on the path to improving your health.
Also plan in how you plan on rewarding yourself for exercising. Will you have a long soak in the bath or make some delicious Pink Salmon for dinner? Get a good night’s rest and set your alarm for an early start.
A good time to get exercise in is before all the responsibilities and family related commitments kick in.
Do it first thing in the morning. You need enough time to complete your workout before anyone else is awake. If you can’t exercise in the morning, doing it any later in the day will be much harder. This doesn’t mean exercising later in the day is not doable.
It is just not optimal for many reasons. For a start research shows that exercise in the morning has a higher fat burning potential.
As your body has been fasting all night during sleep, your glycogen levels in your body is depleted which means that your body has run out of the energy sources that come from food, and rather it is relying on body fat to complete the exercise routine.
This is great if your goal is to burn fat in the shortest possible time.
By the afternoon/evening, your glycogen stores in your body have been replenished, and your body resorts to using these food energy sources as these are they are the easiest to use.
Your body tends to go for what is easiest, so you need to prevent this from happening by starting first thing in the morning.
Prime yourself for exercise
It is important to get yourself in a good positive mental state before exercising. You want to start programming your mind so that you link exercising to positive feelings rather than negative feelings.
Start today by focusing on the benefits of exercise. But you need to do more than this. You need to sub-consciously programme your mind to positive feelings. You start by thinking about all those positive things that have happened in your life:
- The birth of your child
- The day you met the love of your life.
- That day you bought your first car
- The day you found you got your first full-time job
- When you bought your first car.
- The day you found you Ace’d that exam
Stack these experiences in your mind and think through those experiences. How did you feel? When you have pictured these feelings, say a big “Yes” while clenching your fist at the same time. Move your body while you do this, just like you came first place in a race. Arms raised and jumping while you say “yes”. Let the smile cross your face. Get yourself primed for exercise. Do this every morning or whenever you have set the time aside for exercise.
Download an exercise timer to your smart phone
There are a lot of great fitness apps out there. Each are good in their own right.
You may choose to buy one, but in my experience the free apps are just fine.
You may want to purchase an app to save time, as with some of the free apps you need to enter your specific settings each time.
As a guideline, go for the most popular apps with the most reviews, and check the reviews to see what is being said about the app before installing.
Get a fast-beat music playlist
I find that music has a huge impact on how well I exercise and how much I put the effort in.
it is a good idea to choose an upbeat positive playlist as this will keep you motivated through the hardest part of your workout, so no Celine Dionne, Mariah Carey or Susan Boyle, that is unless you want to slow down to their pace.
No songs about heartbreak or anything negative. You want positive, upbeat music that will get you motivated for exercise.
My personal favourite app is Amazon Music because it is free, high quality music and frequently updated playlists.There are also no ads.
Another great app is Audiomack. It plays with no interruptions and has a great selection of playlists for whatever taste you have in music. It is user-friendly and has a lot of variety so you won’t get bored.
You have set yourself time for exercise, so now eliminate all possibilities for distractions.
Find Space, or Make Some
Indoors, outdoors. A park, your garden or your living room. Just set yourself enough space to exercise indoors. If there is no space and you want to exercise indoors, make some. There is always outdoor space and if the weather is bad, go for a jog.
To get from where you are to where you want to be, it is important to measure where you are now. This is key if you want to get anywhere with your body. There is nothing like having a fixed goal to see where you want to be. This will involve taking measurements of your:
- Thighs (just one will do)
- Arms (just one will do)
If you can’t do this yourself, ask someone to help you. To measure your waist, measure around your waist keeping the tape around your navel.
Ask yourself some key questions
Questions are really important. Sometimes questions are even more important than the answers. In this section we will need to examine ourselves by asking questions. Just not any old questions, but that which is specific to your weight loss goals. some of these questions may be uncomfortable, but they are important. If you are not asking yourself these questions, it is doubtful that you will achieve your health goals. So, ask yourself these questions. It is not absolutely important that you have the answers to these right away, it is only important that you ask yourself and keep asking till you get the answers you are seeking.
Here are a few questions to ask yourself for your weight loss goal:
- How many inches do you want to lose around your waist, chest etc?
- How would you feel when you achieve your goal?
- What would change in your life if you lost this amount of fat around your waist, chest etc?
- What would you do and what would you wear if you could do this?
- How much more confident would you be when you achieved this?
To summarise, here are the 11 things you need to do to be fully prepared to achieve your weight loss goal:
- Buy your equipment
- Book a regular appointment
- Write your fitness checklist
- Start early
- Prime yourself for exercise
- Download an exercise timer
- Get a fast-beat music playlist
- Eliminate Distractions
- Find Space or make some
- Measure up
- Ask yourself key questions
If you would like to find out more on what types of HIIT exercises you can do at home, read my blog on HIIT exercises.
I hope you enjoyed reading my blog, if you did, I would appreciate if you add your comments below, and/or share it with someone you think will benefit from reading it.