Shorter days, darker nights, and holidays are right around the corner. If this means that your workouts are going to go on vacation, make a change to set yourself up for success. Make room in your day, limit your time on Facebook, and try one of these tips to ensure that your workouts get done. I heard some people who even run to work. Why not give it a try.
Schedule It as a Priority
Scheduling a workout into your day creates a more concrete goal, making it more likely that you will do it. Instead of saying “I’ll go to the gym after work,” say “I’ll go to the gym at 6 PM today.” When the time comes, instead of putting the workout off, you’ll know exactly what you have to do. Keep it on your mind the same way you do your work, family, texts, and email.
More scheduling tips: Plan your routine. Not taking time to figure it out in advance of heading out the door is an opportunity to discourage yourself from going, the same way that not planning your meals ahead of time increases the chances of grabbing something unhealthy. If you can, plan for morning workouts. This way afternoon priorities like happy hour, spending time with family, or a late work day won’t get in the way.
Keep Things In Perspective
If you’re feeling discouraged, take a minute to connect with your thoughts. Ask yourself why you’re feeling discouraged. Are you tired? Does your goal seem unreachable? Also ask yourself why it’s important to keep going. Why did you start this journey in the first place? What benefits will come from continuing? Focus on these answers and use them to motivate yourself.
Also keep your actual workout in perspective, especially if it seems like a big job. Break it up into pieces the same way that marathon runners break down the 26.2 miles into smaller stretches. Once you do that, conquer one part at a time.
Have A Backup
Excuses come up: it’s too cold, it’s too late, I’m too tired. Having only one workout option means you’re more likely to use the excuse. Having a few means you’re more likely to do at least one of them. For example, if your usual routine of lifting at the gym is thwarted by a thunder storm, do a routine with bodyweight exercises at home. If you don’t feel like going for a jog, try a workout video or do a workout app. Choose what works best for you!
Forget the All-Or-Nothing Mentality
When another responsibility gets in the way of your workout, use a backup or do a shorter workout. Doing something however small is better than doing nothing. You will still get the benefits of working out and feel like you accomplished your goal. Sneak in some random moves as a silly but effective way of getting movement in during a long day. For example, do a set of squats every time you use the bathroom, designate a wall as “the push-up wall” and do wall push-ups every time you pass it, or lunge your way to the kitchen for a glass of water.
Improve Your Discipline
The above tips are great for motivation, but motivation comes and goes. Discipline will get you furthest on days where motivation is lacking. Unfortunately, it is one of the hardest things to control. Discipline in one area of your life can translate to other areas though. Something as simple as making your bed each morning or washing the dishes after every meal can set the groundwork for other tasks. Proper nutrition will also help you feel better and more in control.
What is your method of ensuring you get in a workout? Have you tried any of these tips?