We all know that being active and participating in a regular exercise program is good for our mind, body, and spirit. But sometimes it takes over the internal dialogue that tells us to skip a workout or eat out and work for a few more hours.
When this happens, it can be difficult to follow through with your plan to get to the gym and prioritize fitness.
This is when having a list of motivational tips and tricks can help you be consistent. We’ve compiled a list of 32 practical ways to help you stay motivated and on track to achieve your fitness goals.
General Tips
1. Select “Why”
You can’t always rely on external factors, such as time off, to motivate you. Determining the “why” to exercise will give you a personal or emotional investment in your goals.
2. Choose a reason
Whether you’re a runner, walker, or a CrossFit fanatic, choosing a reason to compete for can really help motivate you. There are a lot of contests that support causes like:
Alzheimer’s disease research
Cancer research or family funding
cystic fibrosis research
suicide prevention
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3. Always keep a backup
Put a “just in case” bag in your car with a change of workout clothes and a pair of shoes. Also, have an alternate exercise ready, such as a walk-by-work route, when plans change.
4. Follow the 3 x 10 . rule
Do you have a short time? Not a problem. Walk for 10 minutes, three times a day. Replace your evening walk with some squats, push-ups, and squats, and you’ve got a full-body workout. All of these mini-workouts add up quickly, and make a big impact in your total workout minutes for the week.
5. After that power
Label the sticky notes with positive messages about the exercise. Stick it on your alarm clock, bathroom mirror or computer at work. They will serve as a constant reminder to take care of your health.
6. Using social media
Skip the selfies and daily check-ins and opt for social media as a way to stay on track with your fitness goals.
One study found that support, accountability, and even healthy competition in online groups can help you stick to your exercise routine.
7. Schedule it in your calendar
Decide what type of exercise you will do, how long, and where. Then, spend 10 minutes planning your activity for the rest of the week. Research shows that having a daily routine that includes physical activity helps promote regular exercise.
8. Watch and exercise
Just can’t say “no” to your favorite TV show? Hop on the treadmill or other cardio machine, turn on the TV, and watch the time go by. You can even make it a habit to watch your favorite show only while you exercise.
9. Make an appointment
Training for a race or special event may prompt you to get out of bed in the morning and get moving. Find an event to train for in a few months. Commit to registering, paying the entry fee, and then getting started.
10. Find a challenge to join
You name it; There is a challenge to her. The squat challenge, the plank challenge, the daily workout challenge, the list goes on. The good news? Since there are so many options to choose from, you won’t have a problem finding multiple challenges to join and complete.
11. Sleep in your clothes
Yes, this trick really works! If getting dressed at night isn’t enough motivation, try wearing them to sleep.
12. Keep the alarm out of reach
If you snooze, you need to place the alarm clock on the other side of your room. This forces you to get up and get out of bed. And if you’re already dressed, you’re in the middle of a workout.
13. Gather your team
Exercising is a lot easier when you have a friend waiting for you. Skip the coffee date and instead head to a class or run the trails. Additionally, research shows that finding a fitness buddy increases the amount of exercise you do.
14. Listen to a podcast
Choose a podcast you’d like to listen to, and only play it while you’re working out. This gives you something to look forward to when a gym session just isn’t looking attractive.
15. Create space
Designating an area in your home or apartment for exercise can help you get into the right mindset and reduce distractions that can be a real motivation killer. Spare bedrooms, basements, or even a living room corner partition will give you a sacred space to practice yoga or get off a round of burpees.
16. Use a fitness app
There are hundreds of fitness apps with workouts ranging from yoga and pilates to high intensity interval training and body weight circuits. Choose one app and schedule daily workouts that focus on different fitness goals. For example, cardio on Monday, yoga on Tuesday, strength training on Wednesday, etc.
17. Put your phone in another room
Text messages and emails from your boss are killers of motivation when you’re trying to work out. To avoid losing your strength halfway through a set of aerial squats, put your phone in a room far from where you’re working out.
18. Lunch Break Workout
Sign out, get up, and get moving! Ask a co-worker to go for a walk or head to the gym for a quick lunchtime workout. You’re more likely to exercise if it’s an appropriate part of your day.
19. Skip the gym
Exercise can occur anywhere and at any time. Each time you go up the stairs, do 25 squats. Balance on one leg while brushing your teeth or making calls while walking.
20. Mix it up
One exercise plan can work temporarily, but it won’t work forever. To keep your motivation running at full speed, change your workouts periodically. It’s also a smart idea to cycle through different fitness classes and patterns of cardio and resistance exercises during the week.
21. Make sure you rest
Exercising every day can affect your body. If you want to exercise more, if not every day of the week, be sure to set aside one of those days for active rest. Too much of a good thing can lead to overtraining, which can land you on your ass.
22. Work out before you go home
Find a gym, track, or trail near your job that you can head to before you head home. Change your clothes at work and immediately go to your workout destination. No stopping for groceries or dry cleaning along the way.
23. Think in small increments
Sometimes the idea of ​​exercising after a long day seems completely impossible. Instead of giving up before you start, tell yourself you’re going to get dressed and warm up for 10 minutes before you even think about going home. After you’ve moved, there’s a good chance you’ll want to keep going.
24. Do what you love
Exercising after work should give you a boost of energy and help take your mind off the day. Choosing activities and exercises that you enjoy and look forward to can help keep you motivated more often.
25. Set small goals
When it comes to losing weight, small goals win every time. Start with daily goals, then weekly goals, monthly goals, and finally, try to achieve your goal.
26. Surround yourself with like-minded people
Let’s face it, losing weight is a challenge. But trying to reduce the number on the scale is almost impossible if you surround yourself with people who have poor eating and exercise habits. To stay on the right track, choose your company wisely and interact with people who have similar goals.
27. Make your eating program work for you
If you are constantly changing items on the menu or packing food so you can stick to your diet, you may want to rethink your plan.
ResearchTrusted Source shows that having an “all or nothing” mindset doesn’t win in the long run. Losing and maintaining weight requires a lifestyle change that gives you the freedom to live without limiting your day around a diet.
28. Always take a container home
When dining out, ask the server to bring a ready-made container with your meal. Immediately put half of the meal into the container and eat only what’s on your plate. Not only do you save calories, but you also have lunch the next day.
29. Meal prep one day a week
Choose one day each week to shop, prepare, and cook at least two to three lunches throughout the week. Some foods to eat on the go include:
Chicken breast
Salad
fruit
vegetables
brown rice
sweet potato
Burrito bowl staplers
Divide each meal into small bowls so you can grab them when you walk out the door.
30. Focus on adding, not taking away
Instead of eliminating everything you think is unhealthy, shift your focus to adding food that may be missing from your day, such as fruits and vegetables.
31. Try a new recipe a week
Choose a new healthy recipe to prepare that includes a source of lean protein such as chicken or fish, vegetables, complex carbohydrates, healthy fats, and fruit for dessert.
32. Replace sugary drinks with flavored water
Ditch the soda, juice, and sparkling water with the sugar and try adding some natural flavors to plain water. For a refreshing and delicious drink, try adding one of these to your water:
Option
Strawberry
orange
gear
Mint