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- A Simple Guide To Tracking Calories And Macros For Effective Fat Loss Part 2
- A Simple Guide To Tracking Calories And Macros For Effective Fat Loss Part 1
- The GoNutrition Ambassador Challenge
- Top Five Supplements I Can’t Live Without As A Runner
- 5 Ways To Increase Testosterone Naturally
- The What, Why And When Of Supplementing With Protein
- Our Top 11 Supplements To Help You Shape Up For Summer
- 5 Elements of the Nutritional Hierarchy
- Introducing the GoNutrition Academy
Motivation: Getting Started Again When Motivation Drops
So you set a fitness goal, to get fit, healthy or lose weight / tone up / compete… and a couple of months down the line you are struggling to keep up your new exercise routine or have stopped altogether? It’s fairly common, but all’s not lost… You can get back on track with your goals today! Here’s some tips to help you increase your motivation or get started again!
There are several steps that you can follow but it is important to start off at the most basic…
Remember why you started.
Put it on Paper
Remember why you started your new exercise routine in the first place… and write it down. Jot down all the reasons you started and any new goals you have made in a journal, you are much more likely to stick to your goals if you commit them to paper. Then keep a workout log so at the end of each week or month you can see how well you have stuck to your programme.
Set lots of goals, these can be as short term like e.g. complete 3 workouts this week, or to run a certain distance, or bigger goals to aim for e.g. to enter a fun run, obstacle race or drop a dress size for a big event. And, when you hit your goals, set some new ones, so you always have something to work towards. Get all of your Protein and Supplements from GoNutrition to help you reach your goals. Knowing your goals and remembering how great it feels to achieve them is a great way to boost your motivation!
If you are a morning person, get your kit ready by the bed so as soon as you wake up its all ready for you to get up and go. If you work out at lunchtime or straight after work, again the night before, get everything packed ready so if you are running late in the morning, your kit bag is already waiting for you.
Schedule your workouts into your calendar or diary a week in advance, you are more likely to stick to something planned. Make it realistic- the biggest reason people give up is they try and do too much too soon, then give up when they can’t stick to it.
Not Enjoying your Workouts? Do Something Different
Maybe something needs to change, – find a new class, switch gyms, join a running club or a netball club, think of something you might enjoy and give it a try and if you don’t like it, don’t give up… just look for something else until you find the thing you like!“Try something really different or something you have always fancied doing.”
Pole dance, burlesque, climbing wall, circus skills, aerial, martial arts, dance classes, swimming. You don’t have to just slog it out at the gym, try something really different or something you have always fancied doing – If you are having fun, you won’t even realise you are working out.
Missing Workouts? Be Flexible
If you find you are constantly missing a certain day / class… look at why? Is it unrealistic time / place? Do you not enjoy it? Look for a solution- is there another day or time you could work out that fits your schedule better so you are more likely to stick to it? Motivation can be restored by working out a new schedule, it is worth a try.
If you can’t do your usual session one day, just try and do something else instead. Just heading out for a walk if you can’t get to the gym will keep your activity levels up until you can get back to your usual routine.
Feel Alone? Make it Social
Find some friends who also want to work out and arrange to meet them for your run, class or gym session, that commitment to not letting your friend down is a great motivator.
If you always workout on your own think about joining a class or a running group, hiking club or similar for extra motivation, to meet new people and it can be fun while pushing you to work out a bit harder.
Not Making Progress?
Are you actually measuring progress and recording it in a journal? It’s hard to tell on a day to day basis – we look at ourselves in the mirror every day so we may not notice how much we have changed and if you don’t record your workouts, you might forget how much stronger, or quicker you have become. So mark in your journal when you hit a new best in the gym, or complete your run in a faster time. If your goals are to change body shape, take some pictures and every 2 weeks or monthly, take a new pic and if you have been consistently working hard you should see some progress. Also take some measurements from the key areas you want to work on, like hips and waist, and every couple of weeks, re measure to see if you have progressed.
Still not Making Progress? Hire a Trainer
So, you’re not making progress, you’re bored, and you’re stuck in a rut or just hit a plateau, it might be time to call in an expert. Hiring a trainer for a one off to get some new ideas or to have a programme written out for you might just get you motivated again, or book a course of sessions for a few weeks if you are struggling to stay motivated. The fun and variety a trainer can give you, plus the commitment to turn up or lose your money, might just do the trick!
Set yourself a reward for completing all your workouts in a week / month or for hitting your goals. For example treating yourself to new outfit or a day out. Now you are committed to your goals you could reward yourself with things to help you keep on track like some new workout gear or supplements because you have proven how committed you can be so it’s worth investing in helping yourself make continued progress.