I Want to Want to Workout!
Written by: Martin Ebner, Head PT and sports nutrition specialist at Ebylife
A friend recently relayed to me how he envied a fitness trainer he once had. It wasn't just a job to her. It wasn't just a lifestyle. She actually LOVED working out. If a co-worker needed a day off, she jumped (pun intended) at the chance to fill in. During inclement weather, he learned, she trudged the two kilometers through the snow to open the gym, just in case someone showed up. And if no one showed up? Didn't matter, "I get to work out all day!" she said. My friend slowly shook his head in wonderment. "Man," he said to me, "I wish I loved working out like that!"
I realize that many of us enjoy the results of our fitness routines much more than the actual process. I'm often asked for tips on staying motivated to get to the gym or go for that run. For many of us, especially parents with young children, getting to the gym before work is nearly impossible. Life gets busy during the day and there are a million things that conspire to derail our commitment. Not to mention the pandemic.
Positive attitude: Yes, I know, you've heard it a million times, but your attitude is the best place to start. I'm not saying you have to be like my friend's fitness trainer who LOVES working out. Don't lie to yourself. However, pay attention to your inner voice, when, during the day, it crosses your mind that it's time to exercise/run after work. Do you hear yourself say, "Ugh," with a heavy sigh? As Success Magazine reminds us, these negative thoughts can turn into internalized feelings and might cement your conceptions of yourself. When you hear/feel that pessimistic message, recognize it and turn it around. It's work, I know, but each time you catch it say, "Hello, my friend, now goodbye!"
Future self: Along with addressing that negative self-talk, try hearing your "future self" cheering you on. If you haven’t already seen “Cheer” on Netflix, make sure you do. Imagine that "the you" of tomorrow, of next week, of next month is giving you a pat-on-the-back and a firm handshake. It may sound corny, but visualize yourself saying, "Thanks for getting to it today!" A friend tells me that when he feels unmotivated, he imagines the hundreds of "hims" from tomorrow onward cheering and applauding that he didn't punk out.
Peer Pressure: It works! Having a running partner or work-out buddy is a win-win. Having someone to help keep us accountable decreases the chances of skipping our routine for today. Also, the camaraderie helps diminish the feelings of cold feet we might have when thinking about getting to it. There's a reason why running clubs and spin classes are so popular! But there's another side to the buddy system, especially if you're the nurturing type. Your presence helps motivate your partner, so you are doing them a favor by showing up ready to go. It's subtle, but most of us are much more willing to let ourselves slide than someone else. Find a friend, co-worker, or neighbor who shares your fitness goals and commit to a plan and each other.
Enlist your kids: This is one you may regret! If you're a parent, you know how much your kids LOVE reminding you of rules and proper behavior. If your child is old enough, consider making it their "job" to ask if you did your workout today. They will not only feel important and connected to you, but the haranguing you know you'll receive for skipping your workout will squash any thoughts of taking the day off. There's another, more subtle benefit as well. Often it's wanting to get home to the kids that is the demotivating factor.
End with a treat: There is lots to be said about the carrot vs the stick approach, but I'm not a huge fan of dangling a reward for ourselves as a motivational factor in our fitness plans. There's a chance of getting into a bargaining session with yourself and maybe you'll decide to skip both the reward and the workout! However, I do think it's a great idea to cap your workout with something enjoyable, like a fruit smoothie or blasting your favorite music on the ride home. This creates a positive feedback loop in the mind that caps off the workout on a high note.
Avoid Burnout
One way of killing your motivation is by burning out. Many of us start off a new project or activity full of enthusiasm, but then we lose our steam. Why? Well, there are many reasons. There are also many ways to avoid exercise burnout.
Like what you do: One thing that might seem obvious is that you must like your workout activity! Some people love running on a treadmill, some people hate it. It's easy to get sucked into an activity you don't enjoy because it's popular or convenient. But if you don't like it as an activity, you're more likely to burn out. I mentioned earlier the idea of a workout buddy. This is another way to stave off burnout. Or if you are drawn to group activities, be sure you resonate with the instructor. If aerobics is your thing, but the instructor gets on your nerves, you're more likely to quit.
Keep a workout log: It doesn't have to be fancy or super detailed. However, you'll be amazed at how gratifying it is to "put another one in the win column." It offers a feeling of accomplishment and continuity.
It's OK to dial it down a bit: Of course, you don't want to cut your workout short on a regular basis. However, you don't want to injure yourself either. Skipping the last set of reps, walking the last mile of your run, or stepping out of step class before it's over is OK! Showing up is more important than showing off. This is especially true if you've been ill, have had some bad news, or life is just plain stressful at the moment.
Adjust your goals: If you find yourself "dialing it down a bit" every time you workout, it may be that your original goals were unrealistic. Don't be a martyr! Continuity outweighs the objective. It's much better to set realistic goals and do a little extra than to set unrealistic goals and feel disappointed in yourself.
Mix it up: This can be a tricky one. For some folks, the momentum of a regular routine is very important, especially if their job or home life is chaotic. However, for some, a little variety is the spice of life. If you're a runner, can you alternate routes? Do you belong to a fitness club with different locations you can visit? Can you choose between different spotting partners? Perhaps try a completely new activity once in a while to keep it fresh. For some, varying the type, intensity, and duration of their activities helps keep them motivated. As an added bonus, mixing up your workouts regularly (every 8 weeks or so) keeps your body guessing. The outcome of which is better results.
Include cool-down time: I cannot overstate the importance of the post-workout routine enough. If you zoom from the gym to your next commitment on a regular basis, you don't have a realistic fitness plan. A sure-fire recipe for burning out is jumping back into your street clothes and racing across town gulping water and swallowing a protein bar. You must include time for calmly ramping down your workout, rehydrating, and actually chewing that protein bar!
Schedule days off: Your fitness plan should include rest days. I recommend at least one, preferably two, days for your body and mind to recover from exercise. This will help prevent your workout from feeling like a burden and give your muscles time to heal and grow.
Related: 8 Exercises to avoid at the gym and what to do instead
Focus On All Aspects Of Fitness
A well-rounded fitness program should include all aspects of fitness. Even if you're training for a specific event you should include activities that boost cardiovascular endurance, muscular strength, flexibility, and core stability. The broader your base of fitness, the more energized your mind and body will feel.
And please don't forget to eat healthy foods, sleep well, and reduce unnecessary stress. Eight hours of quality sleep allows your body to repair and restore itself. Additionally, eat high-nutrient fruits, vegetables, and lean meats or vegetable proteins to power your training and recovery.
See: How Sleep Affects Athletic Performance
Let Yourself Off The Hook
Most importantly, remember that goals are goals, not written-in-stone requirements. I mentioned the potential need to dial it back a little earlier. If you don't reach every goal in every time period, THAT IS OK! Life gets crazy sometimes or we might just be having a really rough day. Pandemic anyone? Unless you're a player on the Russian Olympic hockey team, no one will punish you for missing a day or coming up a little short of your goals. So please don't punish yourself!
