Say Goodbye to Excuses With our Tips to Supercharge Your Fitness Training Motivation: Part 4

Part 4 – Environmental and Habitual Changes:

1 – Make your workout area perfect for success

Remember the time you walked into a messy room and immediately felt overwhelmed? Now, imagine that’s your workout space. Not very motivating, right?

What is Designing Your Environment for Success? 

This involves creating a conducive and motivating space for your workouts. It could be as simple as laying out your workout gear the night before, or setting up a dedicated workout area in your home.

Why Does it Work? 

A well-designed environment can act as a visual cue and a psychological trigger to get moving. It reduces the mental load of getting ready for a workout and creates a positive association with exercise.

How to Do It:

  1. Prep Your Gear: Lay out your workout clothes, shoes, and any other gear you need the night before. This eliminates the excuse of not having time to get ready.
  2. Create a Dedicated Space: If possible, set up a specific area in your home for workouts. This helps to create a clear distinction between exercise time and relaxation time.
  3. Eliminate Distractions: Remove any distractions from your workout area, such as your phone, TV, or other electronics.
  4. Add Motivational Elements: Consider adding motivational posters, quotes, or a vision board to your workout space to keep you inspired.
  5. Keep it Tidy: A clean and organized space can help to clear your mind and focus on your workout.

2 – Incorporate Exercise into Your Daily Schedule

Have you ever noticed how we never miss a doctor’s appointment or a work meeting, but when it comes to working out, it’s always a ‘I’ll do it later’ situation?

What is Making Physical Activity Part of Your Routine? 

This means scheduling your workouts just like any other important activity or appointment. By doing so, you’re more likely to stick to your fitness regimen.

Why Does it Work? 

Consistency is key to achieving fitness goals. When you make exercise a non-negotiable part of your day, it becomes a habit rather than a chore. This approach also helps to eliminate the “I don’t have time” excuse.

How to Do It:

  1. Identify Your Ideal Time: Determine whether you’re a morning person or an evening person, and schedule your workouts accordingly.
  2. Start Small: If you’re new to exercise, start with shorter, more manageable workouts and gradually increase the duration and intensity.
  3. Use a Planner or App: Utilize a planner or fitness app to schedule your workouts and set reminders.
  4. Mix It Up: Incorporate a variety of exercises to keep things interesting and prevent boredom.
  5. Be Flexible: Life happens, and sometimes you might miss a workout. Instead of beating yourself up, adjust your schedule and get back on track.

3 – Harness the Power of Willpower for Your Workouts

Remember the last time you were tempted to skip a workout, but you pushed through and felt amazing afterward? That’s the power of willpower at play.

What is Tapping into the Science of Willpower? 

Willpower is the ability to resist short-term temptations in order to meet long-term goals. In the context of fitness, it’s the inner strength that helps you lace up your sneakers and hit the gym, even when you’d rather stay on the couch.

Why Does it Work? 

Research has shown that willpower is like a muscle – it can be strengthened over time with regular use. By consistently choosing to exercise, you’re not only building physical strength but also enhancing your mental fortitude.

How to Do It:

  1. Start Small: Just like with physical exercise, start building your willpower muscle with small, manageable tasks before tackling larger challenges.
  2. Use the “If-Then” Technique: Create a plan for how you’ll handle obstacles. For example, “If I feel too tired to work out, then I’ll do a shorter, low-intensity session instead of skipping it entirely.”
  3. Find Your “Why”: Identify the deeper reason why you want to achieve your fitness goals. This emotional connection can be a powerful motivator.
  4. Practice Mindfulness: Being present and fully engaged in your workout can help you push through mental barriers.
  5. Celebrate Small Wins: Acknowledge and celebrate the small victories along your fitness journey. This positive reinforcement can boost your willpower.

4 – Implement the 10-Minute Rule

Have you ever felt so unmotivated to work out that even a 30-minute session feels like a mountain to climb? Try the 10-minute rule and watch how it changes your perspective.

What is the 10-Minute Rule? 

The 10-minute rule is a simple yet effective technique where you commit to exercising for just 10 minutes, with the option to stop after that if you’re not in the mood to continue.

Why Does it Work? 

The hardest part of working out is often just getting started. By setting a small, achievable goal, you’re more likely to begin the exercise. And once you’ve started, you’ll often find that you have the motivation to keep going.

How to Do It:

  1. Set a Timer: When you’re feeling unmotivated, set a timer for 10 minutes and start your workout.
  2. Choose an Enjoyable Activity: Pick an exercise that you enjoy. It could be a brisk walk, a dance workout, or a quick HIIT session.
  3. Focus on the Present: Instead of thinking about how long or challenging the workout might be, focus on the current moment and how good it feels to move your body.
  4. Give Yourself Permission to Stop: Remember, if you’re really not feeling it after 10 minutes, you have permission to stop. The goal is to make exercise feel less daunting and more manageable.
  5. Celebrate the Effort: Regardless of whether you continue past 10 minutes or not, celebrate the fact that you took the time to start exercising. Every effort counts!

5 – Keep important workout equipment at your home.

Remember the time when you wanted to work out, but the thought of driving to the gym made you change your mind? Well, having essential exercise gear at home can be a game-changer.

What is it? 

Having a collection of fundamental workout tools at home, such as resistance bands, dumbbells, or a yoga mat, can significantly enhance your exercise routine.

Why Does it Work? 

Keeping workout equipment within arm’s reach eliminates the barrier of needing to go to a gym or fitness center. It makes it more convenient to incorporate physical activity into your daily routine, especially on days when you’re short on time or motivation.

How to Do It:

  1. Identify Your Needs: Consider the type of exercises you enjoy and the equipment required. For example, if you love strength training, dumbbells and resistance bands are a must.
  2. Start Small: You don’t need to invest in a full home gym. Start with a few essential pieces of equipment that are versatile and can be used for multiple exercises.
  3. Create a Dedicated Space: Set up a small area in your home where you can store your equipment and exercise. It could be a corner in your living room or a spare room.
  4. Incorporate Equipment into Your Routine: Once you have your equipment, start incorporating it into your workout routine. For example, use resistance bands for strength training exercises or a yoga mat for stretching and flexibility workouts.
  5. Maintain Your Gear: Regularly check your equipment for any signs of wear and tear and replace it as needed.

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