Ideas to Help You Maintain Motivation When It Comes to Working Out

I had never been able to stick to an exercise routine for longer than 3 days. However, in the last 9 months I have been able to make some major breakthroughs and even my friends can't believe that this is the new me! I exercise almost every day now and cannot imagine ever stopping.
maintaining an exercise routine

There are a number of things that have motivated me, and so I thought I would share them with you in the hopes that perhaps they might motivate you too.
So here we go, these are the things that have motivated me to exercise and eat clean in no particular, random order:
An upcoming occasion that I want to look and feel my best for such as a wedding, a reunion, or a beach vacation. This has proved to be one of my biggest motivators. However, the challenge is that once the reason for the motivation has passed, it is easy to return to my previous bad habits. I try to keep looking for or planning occasions for which I feel motivated to look my best.

Great Dance Music

I have had a great time putting together playlists of all my favorite songs that make me just feel like getting up and dancing. This really has helped me to get up and ‘move’, whether it’s dancing or jogging on the spot in my living room or walking/running outdoors with my iPod. It is absolutely amazing how motivating music can be.

A Goal of ‘Steps’

I bought a pedometer and set myself the goal of 10,000 steps a day. It can be fun finding ways to incorporate extra steps into my day. I park in a spot far from my destination and enjoy the fact that my steps are adding up.
I take a couple of laps around the grocery store before I get to my actual shopping. Taking the stairs, instead of the elevator or escalator. Walking on the spot in my living room while watching TV!

Pure Pain

When I am not exercising or stretching, I start to feel pain in my neck, back and hip. When I am active, within a few days or weeks this pain goes away. I have started an in-depth study of where and how my body is out of alignment, and what parts of the body I need to strengthen or stretch in order to achieve greater balance and better posture.

Extra Pennies

Where I live there is a very good recycling program that pays 5 and 10 cents for plastic bottles and aluminum cans. When the weather is nice, I sometimes take a garbage bag and walk along the ditch, picking up the cans and bottles. I find it enjoyable and motivating to know that I am making extra cash, cleaning up the earth, and recycling while getting my exercise all at the same time.

Reality of Aging

reality of aging

 It occurred to me that I can’t expect to get any more agile or flexible, stronger or leaner, without moving and flexing my body. It’s just not going to happen by magic. I thought about how many people complain of pain (in the knees, back, hips, etc.) and how many of these people are overweight.
I thought about how many people have diabetes and how many of these people are overweight. I thought about how bones tend to become more brittle as we age and as we become less flexible, injuries are more common.
Of course, not all of these conditions are caused by being overweight, but it sure doesn’t help. I realized that if I don’t regularly take my joints through their range of motion, and work to increase their range of motion, how could I expect my body to remain pliable and flexible as the years progress?
And then I realized, is there anything that exercise is not good for?

Irony

 If I had a dog, I would be sure to take it out for a walk each day, because everyone knows that dogs need exercise. Well, isn’t my life and health worth as least as much as a dogs? Why shouldn’t I ‘take’ myself for a walk each day then?

Momentum

I have found that if I just manage to ‘get the ball rolling’ with some sort of exercise, anything at all. The little bit of extra energy and motivation it provides give me the extra momentum and desire to do it again, and again and again until after a few days or weeks, exercising comes to feel like such a part of my day and life that when I miss a day I feel like I really feel I missed out on something good.

Using Motivating Speech Patterns

 There are certain words that in their very nature stifle energy and illicit negative emotional responses when it comes to exercising and eating well. Personally, I find these words act that way for me:
  • Should
  • Shouldn’t
  • Don’t
  • Can’t
  • Have to
If I say things to myself things like, “I should exercise”, or “I shouldn’t be eating this”, or “I don’t feel like exercising”, or “I can’t lose weight”, or “I have to exercise” I do NOT feel energized or motivated and I end up feeling worse with my willpower sapped.
However, if I use words like:
  • Becoming
  • Striving
  • Seeking
  • Can
  • Will
  • Towards
 … I feel more energized and empowered.
So for example, I might say to myself, “What can/will I do to become a stronger/healthier/more agile person today?” Another example: “How will I move towards healthy eating today?”
I find that by thinking this way, especially when it comes to food, it really helps me to make better and more healthy choices.

Patience

 I never used to be able to stick with any kind of exercise routine because my focus was purely on the numbers on the scale and when I didn’t see a quick reduction, I would get discouraged and give up. Now, I am finally learning patience with myself and realizing that it is the small changes each day that add up to big changes over time.
The illustration that helps me to think this way is as follows:
Imagine that each day you pick up a brick on your way to work and toss it into a pile. At first, you wouldn’t have much of a pile, but as the days and weeks and months go by, eventually you would end up with a great big heap of bricks! Then, if you stopped each day on your way home from work to set one brick upright, and then the next day another, and the next day another, eventually, you would have built yourself a wall.
This illustration that has helped me to break through my habit of impatience and to realize that whatever I can do each day in the form of exercise, it is like throwing a brick onto my pile, and over time, it will add up to something great.

Busting Boredom by Experimenting with Different Types of Exercise

 I have found it helpful to go to my local library and borrow many of the different kinds of exercise programs that they have available. I have been able to try Pilates, Yoga, Tae Bo, Dancersize, Belly Dancing, Hip Hop, and an endless variety of other forms of exercise using the free services provided.
Just having 3 – 6 different DVDs sitting there on my TV has been a source of motivation for me as I ask myself the question, “Which one will I try today?” Some of the programs I was glad I hadn’t paid for, but others opened up new styles and methods of exercise for me and so I went ahead and purchased similar programs online or from local stores.

Having Specific Work-out Clothing and Shoes

I find that if I put on my work-out gear, even if I don’t feel like working out, it helps get my mind and intentions heading toward that direction! Just changing into an exercise ‘outfit’ (it could be as simple as a T-shirt and shorts for you, but make it a T-shirt and shorts that you don’t use for any other purpose other than for your workout) will start to train your mind and prepare it for activity.
Just as actors find it much easier to portray a certain character once they are in full costume, consider your work-out gear your ‘healthy’ costume, and once you are in it, it will be much easier to assume the ‘character’ of a motivated, healthy person.

Working out in the Morning

working out in the morning

 When I work out in the morning, I find it easier to make healthy eating decisions all day long. When I’ve worked my butt off to burn those few hundred calories, it really makes me think twice before scoffing down a couple of cookies worth 300 calories!! Exercising in the morning, before breakfast, I find also revs up my metabolism for the entire day.

Working out at Night

It is an awesome way to end the day. I find I sleep much more soundly and feel more rested when I wake up.