January is a great month to focus on your health and fitness goals – there are loads of resources with qualified PTs and dietitians and far fewer parties going on than in December. That said, if you’ve started a new training plan, you may be concerned that your exercise motivation will wane in a few weeks.
whether you’re doing high-impact home workouts (opens in new tab) or the PT-approved celebrity workout (opens in new tab)or choosing low-impact barre classes (opens in new tab) or yoga poses (opens in new tab)Well, you’re not alone – Microsoft Surface research found that 68% of women worry they’ll lose any positive changes they’ve implemented. This New Year, You May Too already Get away from your new-found wine, sidestep your regular go-to habits as the next episode of Pinot Noir and white Lotus State your name.
Familiar? Yes, we thought it might. Don’t worry — you’re only human and it’s all too normal for workout motivation (as well as the motivation to stick with any new habits or hobbies) to come and go, so we’ve rounded up some solid PTs to offer up their top tips. Designed to make your new workout routine a habit.
Interested in creating a workout routine that actually works for you, around work, childcare and general day-to-day living? Then continue reading. Don’t miss our guide to the all-important warm-up exercises (opens in new tab) and cool down exercises (opens in new tab)while you’re here
Exercise Motivation: 13 Hacks Personal Trainers Use Themselves
1. Be realistic with your time
This is the most basic, but it is important. when it comes to goal setting (opens in new tab)Overbook yourself – it’s better to be realistic with your time, or so says Lily Blaisdell dice (opens in new tab),
“If you know you can comfortably fit in two 30-minute sessions per week, aim for that,” she suggests. “Starting slowly rather than booking lots of sessions and skipping them will help you feel like you’re sticking to a plan and meeting your initial goal.”
It’s important to feel like you’re reaching your goals rather than meeting them weekly.
2. Be creative
again, if you really Feel like you don’t have time to workout, remember, exercise can be as simple as just walking.
“Walk to the station if you’re commuting back, take a walk during your lunch break if you can, or get your workout in while watching the latest episode of your favorite TV program,” recommends Blaisdell. small victory.
3. Remember, speed is speed
Blaisdell shares, not every session or practice has to be 100% effort. Movement is speed, and walking is just as beneficial to your overall health as a sweaty Joe Wicks YouTube workout (opens in new tab),
“By combining one or two more intense sessions a week with moderate movement — think getting up from your desk every hour, joining a daily lunchtime walk, or jumping on a bike to go to the station instead of sitting in the car — you can can still take major steps toward those goals,” explains PT. Listen listen
4. Ask for Flexibility
Feeling overwhelmed and like there just isn’t enough time weekly for any sweat sessions? It’s worth talking to your manager about taking time off for your mental health.
“Try talking to your manager about the idea of having some more flexible hours,” Blaisdell advises. “Can you take a 90-minute lunch break if you start 30 minutes earlier or finish 30 minutes later? Perhaps you can build in some extra time during the week so you can finish early on Friday?” she shares.
Think of it this way: If you don’t ask, you’ll never know.
5. Remind Yourself That Working Out Is A Form Of Self Love
Take time for yourself and practice self-love (opens in new tab) is important, shares Sammy Harper, founder and head trainer by Blitz Harper (opens in new tab), “How can you give to someone else if you’re running on zero?” she asks.
Try and rejig your workout time each day. It’s important to approach this from a positive rather than a negative headspace.
Instead of saying “I have to exercise,” say, “I have to exercise.”
“Taking 30 or so minutes each day will not only boost your confidence, but it will give you energy and focus,” she shares.
6. Find yourself an accountability partner
It may sound simple, but exercise is one of the easiest ways to find motivation. “Having someone to share your goals with and even booking in workouts together is a game changer in helping to keep you on track,” Harper explains.
Think about it—if you’ve agreed to meet someone at 7 a.m. for a workout, you’re more likely to get up and go. Holding each other accountable will give you easy motivation to get up and go when you’re really lacking.
7. Remove Obstacles
Worried about fitting in the gym, commuting, working days, and, well, relaxing too? Make things easy on yourself and stick to home workouts, recommends OpenFit (opens in new tab) Live trainer Alasdair Fitz-Desorgher.
“Take away the fear of dragging yourself out of bed and to the gym by taking your classes online. Virtual fitness takes away one of our biggest barriers – inconvenience,” he explains. “All you need to do is walk from your lounge to your workout space (which could also be your workout space), roll out your yoga mat, do (opens in new tab), and you’re ready to go. Plus, you’ll choose from hundreds of quality classes with elite trainers at a fraction of the cost of a gym membership.”
Our Guide to the Best Free Home Workouts (opens in new tab) and best no kit home workout (opens in new tab) Can help with that.
8. Try real-time, real-life, in-ear coaching
Then again, if you’ve hit a bit of an exercise motivation wall, know that there are new high-tech ways you can boost your workout mojo from home. to like? “Live classes with a real trainer can be a great motivator,” shares Fitz-Desorgher.
Plus, he points out, if you opt for a live Zoom workout, the PT can watch you and monitor your form to make sure you’re doing everything safely and correctly. And They can give you an extra push when you need it.
9. Remember Your Why
Again, this is simple but very important. “Post-lockdown, busy schedules are back, and family and social commitments are on the rise. So, my top tip is for you to remember Why?explains OpenFit (opens in new tab) Trainer Natalie Edwards.
She recommends digging deep to ask yourself why you exercise. Want to feel mentally strong? To look good physically? Or to build a body so that you can take care of your children? Whatever it is, make sure you keep it at the forefront of your mind, so you know what to fall back on whenever exercise motivation wanes.
10. Write a diary of your workouts
“Just like you schedule a work meeting, or pick up nursery, be sure to diary your workouts. Book ahead to hold yourself accountable,” advises Edwards.
top tip: Sit down at the beginning of each week and schedule your workouts into your calendar for when you actually have time. This will help you make your workouts regular rather than sporadic.
11. Put Your Fitness Goals In The Hands Of The Experts
Let’s say you have been doing YouTube workouts for the past one year. Ask yourself this: Could you have more exercise motivation if you were following a new fitness plan or program? founder of beach body on demand (opens in new tab) Sharad Calabrese believes so.
She shares, “My best advice is to have a plan or schedule to follow.” Leave planning to the experts.”
12. Find a Workout That Works for You
Simple as it sounds, there will be a difference between sticking to a workout routine in the long term and going off it completely.
“Not only are you trying to juggle your work commitments, but you’re also taking care of the kids (and yourself) and trying to have a social life,” says Harper. Say you have ten minutes every morning. Make sure you’re using those ten minutes to move your body in a way you enjoy, and you’ll find that you want to do those exercises more often.
13. Always Have a Plan B
Let’s say you have planned an outdoor run, but to be honest, it’s miserable and you can’t stand the wind and rain. “This is where having a Plan B is important,” shares Calabrese.
“With so many apps available now, and thousands of on-demand classes to scroll through, you can do any type of workout from cardio to HIIT, boxing to barre, even after a stretching class during your allotted training.” can jump in. Time. Whatever your schedule, know that you can stay on track,” she explains.
Exercise motivation, sorted.