I know it seems like a crazy time of year to figure out how to get back on track with exercise, but for me, this time of year is when I get the itch to clean out, clear up and get refocused.
Why wait for the new year, when I can start today?
To that end, while I am getting back on track with exercise, I wanted to share my top 3 tips with you so you can feel more motivated and inspired to get back on track with exercise, too.
Tip 1: How to Get Motivated to Exercise
I have always had trouble motivating myself to exercise. I’m great at ‘planning’ it, but not so good at following through. So for me, getting motivated is a critical step!
This time around I have found three ways to motivate myself to exercise, even when I don’t necessarily feel like it. To be clear, my chosen exercise is lifting weights, because I have found this to be the most effective method of feeling energized, strong, lean and invincible.
1. I found motivation in a role model
J-Lo is really inspiring for me. Just looking at her success or thinking about what she has achieved can be enough to get me started on the workout. It’s super motivating to see what someone older than me is able to achieve – and if I can do even half as much as she does, I’ll be happy!
2. I schedule it – it gets done
For some reason, having something written down makes it way easier to commit to it. I see it, I do it, and I tick it off. It just happens!
3. I make it fun – I compete with myself
Running a business means I am often changing hats and have a hectic schedule – but I thrive on achievement.
To make exercise fun for me, I like to compete with myself by setting challenges each month – and varying them to keep it fresh. This month I am working on ‘closing the rings’ on my Apple watch 8 times.
That’s not specific to my weight training workout, but it IS something that’s important and valuable to me, so I am going to do it no matter what!
Tip 2: Take it Easy
I’m not talking about going too soft on yourself, or letting yourself off the hook. I’m talking about
Being in peri-menopause, I’m finding it hard to push myself with the workout without some sort of injury or soreness and I know I need to be careful at this time of my life.
Your body changes and is more injury prone – here’s why.
And while the old me was super fit and went to the gym 4 – 5 days per week, that’s in the distant past – and it’s totally unrealistic for me right now.
I know that if I push too hard, I get injured, or hurt so much that it’s off-putting.
This week, I am doing 3 x strength workouts, based on easier exercises, lighter weights and fewer reps. That is SUPER appealing, because I know I’ll be ‘comfortably sore’ and starting to build muscle, burn fat and increase my energy and staying motivated to keep going.
Tip 3 – Keep it Short
As an ex-personal trainer I always thought that workouts should be at least 45 minutes long and involve at least 7 exercises in order to get the most out of the workout.
BUT I soon realised this was a limiting belief – because it was stopping me from doing any exercise by setting up unrealistic expectations in my own mind.
Now, I’m working on doing 3 x 15 minute strength workouts per week, which is very efficient – short, sharp, energizing and convenient – and therefore very appealing.
The message is that even if the exercise itself isn’t very appealing, a short period of time can make it more appealing, and, easier to just get started.
Summary: How to Get Back On Track with Exercise
These three tips are things that work for me to get motivated to get back on track and just get started!
Firstly, I get motivated to start, by finding a motivating role model, scheduling it into my calendar at realistic times, and by making it fun – competing with myself!
Secondly, I resist the urge to push too hard, and I push myself just enough – so I don’t get injured, get sick after working out, or feel too sore afterwards. I can always go harder later – if I want to!
Thirdly, I am starting off with shorter workouts – just 15 minutes long – so that I more likely get it done, and I feel efficient. The thought of a long workout is demotivating for me so the shorter version works a treat.
These are my tips because they consider my own personal motivators and barriers, but your ‘get back on track’ approach might be a little different.
For you, it might be about exercising while travelling, or juggling kids’ activities, or an injury.
With all that said and done, which of these tips might be useful for you?
What are YOUR ways of getting back on track? Let me know in the comments below.
Chief Inspiration Coach
I’m a quirky scientist and a Health and Wellness Coach who helps 35+ women to understand and eat right for their body type.