Tips to stay motivated

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.

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

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.

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.

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!

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.

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."

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!