Say Goodbye to Excuses With our Tips to Supercharge Your Fitness Training Motivation: Part 1

We’ve all been there. Staring at your workout gear, feeling the weight of procrastination and lack of motivation. But what if I told you that with just a few science-backed tweaks, you could reignite that fire and make your workouts something you actually look forward to? In this 5 part blog, we’re diving deep into 30 tips that will not only boost your motivation but also enhance your overall fitness journey. Trust me, you won’t want to miss out on these game-changing strategies! So, how can you motivate yourself to work out? Lace up those sneakers, and let’s find out!

Part 1: Mental and Emotional Preparation:

1- Give yourself a good and positive self-talk

We’ve all been there. Standing at the crossroads of the couch and the gym, the internal debate raging on. But what if I told you that the secret weapon to tipping the scales in favor of the gym lies within you? Positive pep-talk is the practice of speaking kindly and encouragingly to yourself, just as a coach would. It’s about flipping the script from “I can’t” to “I can and I will.” This isn’t just feel-good fluff; it’s backed by science. Studies have shown that positive self-talk can enhance performance, reduce stress, and even improve recovery.

Why Does it Work? 

When you engage in positive self-talk, you’re not just boosting your mood; you’re also activating the areas of your brain associated with self-regulation and emotional control. This means you’re better equipped to handle the challenges that come your way, be it a grueling workout or a stressful day at work. Plus, positive self-talk can act as a motivator, propelling you to push through the burn and reach for those extra reps. 

How to Do It:

1. Identify Negative Self-Talk: Start by paying attention to the thoughts that pop up before or during a workout. Are they positive or negative? If they’re negative, you’re not alone. Many of us are our own harshest critics.
2. Flip the Script: Once you’ve identified the negative thoughts, it’s time to challenge and change them. Instead of “I can’t do this,” try “I’ll do my best.” Replace “This is too hard” with “I’m getting stronger with every rep.”
3. Use Positive Affirmations: Create a list of positive affirmations that resonate with you. These could be statements like “I am strong,” “I am capable,” or “I am unstoppable.” Repeat these affirmations to yourself before and during your workout.
4. Visualize Success: Close your eyes and picture yourself crushing your workout. Imagine the feeling of accomplishment and the rush of endorphins. This mental rehearsal can prime your mind and body for success.

2- Prime Your Mind: The Mental Warm-Up

Remember that time you showed up at the gym, changed into your workout gear, and then just stood there, not really sure where to start? That’s exactly why you need a mental warm-up. A mental warm-up is a pre-exercise routine that involves focusing your mind and mentally preparing for the physical activity ahead. It’s akin to revving up your engine before hitting the road.

Why Does it Work? 

Just as a physical warm-up prepares your body, a mental warm-up prepares your mind, setting the stage for a successful workout. It helps to increase focus, reduce anxiety, and enhance performance. Studies have shown that athletes who engage in mental warm-ups report feeling more prepared and perform better than those who don’t.

How to Do It:

1. Find a Quiet Space: Before starting your workout, find a quiet space where you can sit or stand comfortably without distractions.
2. Close Your Eyes and Breathe: Close your eyes and take deep, slow breaths. Focus on the rhythm of your breathing.
3. Visualize Your Workout: In your mind’s eye, visualize yourself going through your workout. See yourself performing each exercise with perfect form and feeling strong and confident.
4. Set an Intention: Think about what you want to achieve during your workout. It could be to lift a certain weight, complete a specific number of reps, or simply to stay focused and present.
5. Open Your Eyes and Go: Open your eyes, and with your mind focused and your intention set, start your workout.

3- Embrace Setbacks

That moment when you trip over your own feet during a run and faceplant right in front of a group of people – we’ve all been there. But it’s not the fall that matters; it’s how you pick yourself back up. Embracing setbacks means not letting a missed workout or a less-than-perfect performance derail your fitness journey. It’s about recognizing that slips are a normal part of the process and not a reason to give up.

Why Does it Work? 

This approach works because it fosters a growth mindset, where challenges are seen as opportunities to learn and improve, rather than as failures. Research has shown that individuals with a growth mindset are more likely to persist in the face of obstacles and ultimately achieve their goals.

How to Do It:

1. Acknowledge the Slip: When you miss a workout or don’t perform as well as you’d like, acknowledge it. Don’t ignore it or beat yourself up.
2. Identify the Cause: Take a moment to reflect on why the slip happened. Was it due to a lack of planning, external stressors, or something else?
3. Learn from It: Use the slip as a learning opportunity. What can you do differently next time to prevent the same thing from happening?
4. Get Back on Track: Don’t let the slip turn into a fall. Get back to your workout routine as soon as possible.
5. Celebrate Small Wins: Recognize and celebrate the small wins along the way. This will help to keep you motivated and focused on your goals.

4- Don’t measure yourself against other people.

Remember that time you saw someone running at lightning speed in a workout while you were just starting your walk and felt a pang of envy? Time to put those comparisons aside and focus on your own journey. Avoiding comparison means focusing on your own fitness journey without measuring your progress against that of others. It’s about embracing your unique path and celebrating your own achievements.

Why Does it Work? 

Comparing ourselves to others can lead to feelings of inadequacy and demotivation. On the flip side, focusing on our own progress can boost self-esteem and motivation. Research has shown that self-compassion, which includes not comparing ourselves to others, is linked to greater motivation and better mental health.

How to Do It:

1. Set Personal Goals: Define what success looks like for you, based on your own abilities, needs, and circumstances.
2. Track Your Progress: Keep a record of your workouts, including what you did and how you felt. This will help you see how far you’ve come.
3. Celebrate Your Achievements: Take time to celebrate your achievements, no matter how small they may seem.
4. Use Others as Inspiration: Instead of comparing yourself to others, use their achievements as inspiration. If they can do it, so can you!
5. Practice Gratitude: Be grateful for your body and what it can do. Remember that fitness is a journey, and you’re exactly where you need to be.

5- Highlight Your Wins: The Power of Positive Reflection

Have you ever scored a personal best and felt on top of the world? That’s the feeling we want to bottle up and keep for those days when the couch seems more appealing than the gym. A personal fitness highlights reel is a mental compilation of your greatest fitness achievements and moments of triumph. It’s a way to remind yourself of how far you’ve come and what you’re capable of achieving.

Why Does it Work? 

Reflecting on past successes can boost confidence and motivation, helping to propel you forward in your fitness journey. Studies have shown that positive self-reflection can enhance performance and increase the likelihood of achieving future goals.

How to Do It:

1. Identify Your Highlights: Think back on your fitness journey and identify the moments that made you feel proud, strong, or accomplished.
2. Create a Mental Reel: Create a mental “reel” of these highlights. Visualize each moment in detail, remembering how you felt and what you achieved.
3. Replay the Reel: Whenever you’re feeling unmotivated or facing a challenging workout, replay your highlights reel in your mind. Let the positive emotions and memories fuel your determination.
4. Add to the Reel: As you continue your fitness journey, add new highlights to your reel. Celebrate each achievement, no matter how small, and add it to your collection of wins.

Share Your Highlights: Share your highlights with friends, family, or a workout buddy. Talking about your achievements can reinforce positive memories and boost your motivation even further.