Tips to stay motivated

alexandravictoria88

Hello beautiful people

What tips do you have to stay motivated to get your bum to the gym especially on these dreary dark and cold mornings?

84creative

I’m only 19 weeks into training now but I’ve got a specific goal in mind (body measurements) that’s keeping me on track. I’m also logging my workouts so I can see that I’m progressing each week.

xxzenabxx

I find taking an oral vitamin D spray helps me to beat winter blues. Before this I would get serious SAD (seasonal affective disorder). Also, just set yourself mini goals but I don’t go to the gym so it wouldn’t apply to me.

neugebauer52

I have learned to only think about the next 24 hours: prepare a simple meal plan for the next day and take it meal by meal. I always leave my walking shoes in the middle of the doorway so I practically fall over them. But my single best motivation are my pants and shirt I used to weigh when I was at my heaviest - 170 kg, 375 pounds. There they hang right next to my bedroom mirror - a constant reminder of how unhealthy, how old, how unfit, how depressed and sad I used to feel. One look of that - and I put on my walking shoes!

twistedhailstone

I don’t think motivation is the key, we all lose that at some point. I believe it comes down to being consistent no matter what and showing up.
You have to make it become something that you just do. We don’t miss work because the weather is miserable so why miss going to the gym if that’s your thing. Pencil it in your diary if that helps (it helps me), pay a PT, go with a training partner, go on your way to/from work.
Change your language about your goals. Instead of “I should train”, change it to “I do train...”, go from “I shouldn’t be eating sugar” to “I don’t eat sugar”. These are things you do or don’t do, should and shouldn’t leave too much room open to do the opposite. It’s amazing what a couple of little words can do to your belief and your goals, good and bad.

lgfrie

twistedhailstone wrote: »

I don’t think motivation is the key, we all lose that at some point. I believe it comes down to being consistent no matter what and showing up.
You have to make it become something that you just do. We don’t miss work because the weather is miserable so why miss going to the gym if that’s your thing. Pencil it in your diary if that helps (it helps me), pay a PT, go with a training partner, go on your way to/from work.
Change your language about your goals. Instead of “I should train”, change it to “I do train...”, go from “I shouldn’t be eating sugar” to “I don’t eat sugar”. These are things you do or don’t do, should and shouldn’t leave too much room open to do the opposite. It’s amazing what a couple of little words can do to your belief and your goals, good and bad.

Yeah, THIS ^^^. Motivation is great for the first week/month of something, but eventually motivation as a sole driving force of behavior is gonna run out of steam and then it's all about whether there are new habits in place. I try to look at exercise not as something I need to be pumped for but akin to brushing my teeth - just something I do. Many days I like it, some days I don't, but either way it's going to happen because it's on the schedule and that's that.

sardelsa

I have a home gym so that definitely helps.

Also knowing getting to the gym is essential for my goals. If I'm not at the gym regularly I will have to stop my weight loss (or gain if that's what I'm doing) and know I will not be making improvements so that is motivation enough for me.

jhanleybrown

Find real life social groups around your workout activity. So, don't just go to the gym, do some class there for example.

ninerbuff

Be consistent. It's when you aren't that you get lazy.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

quiksylver296

I build habits that carry me through when I'm not motivated.



And I go to bed early.

ceiswyn

I think about how bad/ashamed/guilty I'll feel later if I skip it.

I also think things like 'I'll just walk up there, then if I still don't want to I can walk straight back and at least I'll have had a walk'. Followed by 'Well, since I'm here, I may as well do the warmup to show willing, but I can leave after that'. Followed by 'Walking home will do for leg work, but I probably ought to at least do the arms to balance out'. Followed by finishing off the full workout and leaving the gym feeling great

SnifterPug

Hubby knows my gym sessions are non-negotiable. I go every day - there has to be a very good reason for me not to go such as being ill. Making it a habit is vital, I find.

Motivation-wise, I find having a goal that requires work is helpful. Last year's was to be able to do a (non-weighted) Turkish Get Up. I had so much trouble with the bridge, but I achieved the goal. This year's goal is to be able to do at least one proper push up. I think that is within my grasp, but it's slow going. Next year's goal (carried forward from this year and last year) is to be able to do an unassisted pull up.

Shortgirlrunning

I have my workout schedule printed on my fridge and cross out each day after it’s done.

I have a fitness Instagram account where I post about my weight loss and the workout programs I’m doing. Helps keep me accountable.

I’m signed up for a 5K on Thanksgiving and have a plan to sign up for quite a few more races next year as training for a race always helps keep me motivated.

It helps me to have a specific program to follow - right now I’m doing 21 day fix with Beachbody on Demand. I’m way more likely to stick with a program than with just doing whatever random workout I’ve picked out for the day.

I’ve given my husband permission to nag me if necessary.

Tedebearduff

alexandravictoria88 wrote: »

Hello beautiful people

What tips do you have to stay motivated to get your bum to the gym especially on these dreary dark and cold mornings?

Be dedicated instead of motivated, so many days you don't want to do something like go to work for example but still go cause you have to.. I guess make it a must/ have to thing.

CSARdiver

Dump motivation. Motivation is emotional and will fail you over time. This sets up an unrealistic expectation and sets you up for failure.

Choose discipline. Establish a routine. Develop behaviors and habits that support your goals. From discipline comes freedom.

Steff46

I workout in the evening so it helps that I'm already out and about from work. I also have a dry ease calendar on my fridge where I write down what my workout is for each day of the week. Sometimes I do this for the whole month. It helps a lot to see it in writing each time I go into the kitchen. Also, my workout partner is my husband and we are good at motivating each other.

COGypsy

quiksylver296 wrote: »

I build habits that carry me through when I'm not motivated.



And I go to bed early.

This. Plus, have everything ready to go the night before. I get up, get dressed, grab my bag and walk out the door. No brain power required!

MelanieCN77

Building small habits to assist you will help. Get enough sleep, have hard cut off times for phone away, book down. Lay your clothes out the night before down to socks and shoes, set the coffee pot so all you have to do is hit the button. If you need to take a bag, prep that too. Know what you're having to eat. Make it easy as possible for yourself.

kshama2001

Think discipline rather than motivation. Create a habit, and then you won't have to think about it.

Winning The Mental Battle of Physical Fitness and Obesity | Ogie Shaw | TEDxSpokane

https://www.youtube.com/watch?v=K60xHx836T0&list=PLUXvX9BaxgqG9yO5XWB3gA_QshvrrcjVr&index=12&t=0s

aokoye

If it's an actual place inside as opposed to say, the water (I row), then part of the motivation is that it's not actually cold. I love rowing, but I don't love being out in minimal amounts of clothing in the cold.

Outside of that, there are a few things that aren't related to guilt that isn't healthy. I remind myself of why I'm planning on exercising. The various goals that I have, the knowledge that the stronger I get and the larger aerobic base I have the more enjoyable things will be, the better technique I have the better and faster rower I'll be, etc. I also really enjoy multiple people that I row with, so knowing that I'll get to see them can be really helpful. That last bit primarily works for team erg (indoor rowing) workouts becuase there's more time to actually talk to people.

The only way that I've really been able to get myself to do any sort of weight training for even kind of an extended period of time is by taking a class. This would probably work if I had a personal trainer. No amount of long term goals will get me to stay consistent with it, I just don't enjoy it enough and I'm fairly self conscious. That said, I forced myself to sign up for the class because I know that lifting is good for me in general and for my rowing.

In terms of the idea of completely eschewing motivation in favor of discipline and habits, I think habits are useful as is discipline. I also think it's silly to assume that habits can't and won't be broken. Getting a bad illness will stop me from going to class despite the fact that I'm very much in the habit of it. The motivation for good grades will be what gets me back on track once I'm well again. My stubbornness will also see me through a lot of things - rowing is an example of that and weight lifting is getting there as well.

Lastly (I'm sorry this has become a book of a reply), it's helpful for me to realize that I'm allowed to not do something. That I can make the decision to not go to a practice (assuming that I'm not needed for a race line up) and that a. no one will be disappointed in me and b. it won't snowball into a habit of not going.

alexandravictoria88

I love how everyone has such different ways of achieving their goals and how to keep consistent! Reading through these help me to find the courage and motivation to give myself a goal and stay consistent with it. I work in an SEN school where consistency is a must, i can do it 100% but why do i struggle to do it for myself .. amazing community

Katmary71

I agree that it's discipline over motivation. Things I do that help especially when I don't feel like going is to do it at the same time each day. Even if I'm not feeling it I get changed, fill my water bottle, and get ready. I have a few playlists I'll put on especially if I'm dragging, they usually psych me up. I also know if I don't work out daily I don't sleep as well. Once I'm actually doing it if I'm feeling like quitting early I'll think about how bad my mobility used to be, how I've been able to stop medication, and how I'd feel losing the muscle/stamina I've gained if I let myself quit. I usually get mad and tough it out!

ReenieHJ

I use a treadmill and have never been a public type of person(severely introverted here) but to do my 2 miles 2x a day, sometimes it's all I can do to tell myself 'ok, just get on it for 5 minutes and see what happens'. I always find myself finishing the whole time. And yes, the guilt I'd feel afterwards would be terrible. I've been walking for only a month and did miss 1 day because I thought eh, what's 1 day, right? But the feeling I had at the end of that day was depressing.
Plus I've found I *have* to listen to music while doing to keep a brisk pace. It's a mind game sometimes. I can drift off and fantasize about places I want to go, things I need to do, go shopping at the stores this weekend and try on clothes....whatever it takes to get me through the time. And it's got to be an exercise I can enjoy(for the most part). I like walking and do walk outdoors too.

nighthawk584

my main motivation is the 16 year absence of not working out, but instead turning to food and lots of it! I gained 100 plus lbs in those years. I basically lost 2 decades of a healthy life and became depressed and ended up with all kinds of medical issues. Now in my mid 50s and 1 1/2 feet in the grave last April, I turned it all around and haven't looked back. 82 lbs are gone now, and I say to myself, WHY did I waste my life for so long being miserable?! In my mind, this is my last chance to really change my life and start living again. Working out is as important to me as controlling my calories.

CSARdiver

alexandravictoria88 wrote: »

I love how everyone has such different ways of achieving their goals and how to keep consistent! Reading through these help me to find the courage and motivation to give myself a goal and stay consistent with it. I work in an SEN school where consistency is a must, i can do it 100% but why do i struggle to do it for myself .. amazing community

It is human nature to draw a balance between order and chaos. If you work in a highly structured discipline it is natural for you to seek a chaotic balance outside of this. The trick is implementing chaos in a disciplined manner. Personally I seek chaos by sparring in MMA and competing in OCRs and other sports.

frksfrau

I workout before work, which means getting up and out before 5am. I don't think of my workout as optional, but in the same category as my job. I may not want to go one day, but I don't have the option to not go. I'm not allowed to negotiate or try to get out of it. It's just part of my day.

kshama2001

ReenieHJ wrote: »

I use a treadmill and have never been a public type of person(severely introverted here) but to do my 2 miles 2x a day, sometimes it's all I can do to tell myself 'ok, just get on it for 5 minutes and see what happens'. I always find myself finishing the whole time. And yes, the guilt I'd feel afterwards would be terrible. I've been walking for only a month and did miss 1 day because I thought eh, what's 1 day, right? But the feeling I had at the end of that day was depressing.
Plus I've found I *have* to listen to music while doing to keep a brisk pace. It's a mind game sometimes. I can drift off and fantasize about places I want to go, things I need to do, go shopping at the stores this weekend and try on clothes....whatever it takes to get me through the time. And it's got to be an exercise I can enjoy(for the most part). I like walking and do walk outdoors too.

Yes, if I'm really not feeling it I give myself permission to stop after 10 minutes if I need to, but I never need to stop.

I've created a habit of exercising at lunch time, which I can take whenever I want. I start feeling really anxious if I put off my lunch time exercise, which motivates me to exercise, as I know exercise helps me with anxiety (and depression.)

cwolfman13

alexandravictoria88 wrote: »

Hello beautiful people

What tips do you have to stay motivated to get your bum to the gym especially on these dreary dark and cold mornings?

Motivation is a fleeting emotion...it's pretty much only good enough to get you started with something. After that it's discipline...discipline leads to consistency and consistency leads to habit/routine.

That said, you might also have to evaluate what is realistic and sustainable. Exercise comes in many forms and doesn't have to take place in a gym. If the bulk of my exercise was gym dependent, it would be a tough road to ho and frankly, it wouldn't ultimately get done at all.

I hit the gym to lift weights twice per week and that's it. I'm definitely not a gym rat...and lifting isn't on the top of my list of things I love to do...but I like the results and I think it's important to at least meet minimum recommendations from health organizations for resistance training. I train on Tuesday after work on my own and on Friday with my wife and our trainer. Having a trainer helps me a lot because I have an appointment and it makes things more interesting and fun and the time goes by a lot faster...it helps that she's also really good friends with my wife and I, so it's workout and visit friend at the same time.

Beyond that, most of my exercise consists of cycling...with the time change now I usually ride during my lunch break on Monday, Wednesday, and Thursday. I usually go mountain biking on Saturday and then Sunday is usually a family activity day like hiking or rock climbing or a family ride or whatever. This Sunday we're hiking tent rocks which will be really cool since I've never been. I love riding my bike and hitting the trails on my mountain bike on the weekend...it's good exercise, but it's also hobby and recreational activity...I don't ever really think about it as a "workout."

threewins

I have to go to the gym every day. That's my challenge. If I don't have to go every day, then I go zero days a week

foreverblissful

On those days my main motivating factor is not thinking too much about it! Personally if I give myself time to think about how "demotivated" I feel on a particular day, or how much I dread going to the gym, I won't go. I just mindlessly put on my shoes, my clothes, and get my butt out the door and focus on my steps on the way(my gym is walking distance). By the time im thinking about how much I would rather be in my bed, I'm too lazy to turn back around, so I might as well just go!

TLDR: Just focus on the moment you're in(if you're lacing up your running sneakers, focus on lacing them up) and not the fact that you "are going" to the gym. By the time you get there you might as well stay there!

weight3049

I use my calendar to motivate me, I put it right above my desk so I see it all the time. I mark everyday I do what I am suppose to exercise/eating-wise. I am pretty "OCD" when I see inconsistencies in something so it really helps me to make sure I do what I am suppose to everyday.