Did you know that according to a survey on the subject ,,New Year’s resolutions”, more that 60% of the people have “to exercise more” on their list? While the gyms are fully packed in the first three weeks of the new year, this condition decreases rapidly before February even starts. Therefore, the USA named the 17th of January the “Ditch New Years Resolution Day”. Somehow funny but on the other hand also quite sad, don’t you think? It’s totally clear that you can not be highly motivated for weeks or month in a row. This is human. But abandoning your resolution at the first wave of frustration (according to statistics: after three weeks) is totally unnecessary and wrong.
I am convinced that this behavior can affect all other projects and activities in the new year. And let’s be honest, it doesn’t make fun to start projects and then finish none of them, right? That’s why I share 5 tips with you today that help me to motivate for working out. Often it is not our discipline that gives up, but the routine that became boring. It is important to vary your fitness plan and to adopt new challenges. You’ll see, you only need some little tips and tricks to set your mind. And don’t forget to reward yourself!
1. Set specific and realistic goals
If you are a fitness-newbie or you just started with a new fitness plan, you should first figure out, what you actually want to achieve. Set yourself SMART goals. This means, that your goals should be: specific (clearly defined, as precisely as possible), measurable (your goals should to me measurable in terms of time, cm scale, kg etc.), accepted (you should accept your goals), realistic (goals that are possible to reach) and terminated (your goal should have a deadline). Another tip is to set weekly goals like: ,,This week I will run 2x 5km.“. This motivates and is achievable. You know this fantastic feeling of setting a hook behind your to-do list? That’s how you should handle your training goals, too!
2. Get yourself a workout partner
Whether it’s your best friend, parents, sister, boyfriend – it doesn’t matter. The most important thing is to motivate and cheer each other. It’s so much more efficient to exercise together with a partner. And it’s so much more fun than working out alone.
3. Bring variety to your workout plan
Not motivated to work out, because you always do the same exercises? Then change something! There are thousands of free workouts and even entire training plans on the internet. Also on YouTubeY you can find amazing workout videos. Bring some variety in your routine and dare to try new exercises. Challenge yourself! If you don’t know what to do, you can also visit a class in your gym and get inspired.
4. Create a killer playlist
What motivates me the most while working out is definitely music. Especially when I’m doing the last repetitions of a strength or HIIT exercises, the final meter on track depends on the song I’m listening to. Create your personal killer-workout-playlist with all the songs that you like and which motivate you. If you don’t want to do it yourself, you can browse YouTube or Spotify. They have an amazing selection of workout playlist. This and this song motivate me the most.
5. Treat yourself and strengthen your discipline
We already learned the principle of reward from an early age. If we, for example, brought home a good grade in school, we were praised, sometimes we even got chocolate or our favorite dish. This reward has the consequence, that we connect them with a positive stimulus. This principle also works for your workout routine. Set rewards to your specific goals. That can be your favorite chocolates or a movie night at the cinema or perhaps a new bikini? The type of reward is entirely up to you! It motivates a lot, strengthen your discipline and you have something that you can look forward to!
P.S.: Did you see my vegan and healthy ,,What I eat in a day” post yet?