Most likely, due to this Coronavirus lockdown, your motivation to exercise at home is lower than your motivation to exercise at the gym. At home you get distracted, others interrupt you, a TV program takes your attention away. And there are plenty of other concussions that get in the way.
Then what do you do?
How do you avoid those interruptions? How can you motivate yourself to exercise regularly and correctly?
The key question to ask yourself is: How badly do you want to reach your health and fitness goal?
Getting motivated to exercise is simple. Answer that question. Think about it with concentrated intensity. See the goal you want to achieve in your mind and reiterate your goal, and more importantly, reiterate the reason why you want to achieve that goal.
What is the WHY do you want to be fit and healthy?
What do you want to be fit and healthy for?
The WHY has all the power to pursue your goal until you achieve it, even if you are exercising from home in this confined situation.
How much you want your goal determines the strength of your motivation.
It is that force that will motivate and drive you firmly to achieve your goal, regardless of challenges, setbacks, oppositions, confrontations, distractions, interruptions, deviations, or anything else.
How to stay motivated will no longer be a problem!
I remember a friend who set a goal that he was very excited about. He talked for days and days about that goal; what it meant to him and how he really wanted to achieve it in six months at the most.
A couple of months later, my friend Bill took me aside. I could see that he was miserable and dejected. He went on to tell me how disappointed he was that his goal hadn’t materialized.
“Goal! What goal?” was my honest answer. I had completely forgotten. It wasn’t what Bill wanted to hear.
“You know, my goal is to get a toned and sculpted beach body,” Bill reminded me, a deep sense of defeat and frustration echoing in his voice.
“Oh that. I thought you were joking. We all thought you changed your mind since we don’t see you going to the gym anymore,” I replied, maybe a little sarcastically.
So what happened here? What happened to Bill’s record? Where is your motivation?
At first, Bill was excited about his new goal of getting a tight and toned beach body, as he put it. He was full of motivation and determination to achieve that goal. “I’ll get it no matter what,” were his last words to me. Hmm.
I always went to the gym four to five days a week. He drank his protein shakes, his supplements, and always asked the personal trainers questions about his training program and routine.
He was satisfied with his progress.
However, by the third month, he started hitting the gym twice a week, and in the middle of the third month, he switched to once a week.
Her dilemma was that she couldn’t understand why her motivation to gum and exercise had dropped to once a week in the middle of the third month.
“At first, I was so full of enthusiasm and motivation. I felt like nothing could stop me,” he explained, feeling very confused.
So what went wrong? Where did his incredible and unstoppable motivation go?
After careful examination, it came to light that Bill had lost his drive for motivation because he was not really passionate about getting toned up.
He really didn’t care too much about having that beach body. In fact, he used to laugh at people with beach bodies every time he saw one on vacation.
An interesting point, huh? You see where this is going?
His goal was simply a passing “wish.”
In other words, he didn’t want to be toned enough. If you did, if you were feeling passionate, you would have continued your exercise routine no matter what challenges you faced.
Bill was torn between two thoughts.
The first one said, “Yes, I would like to have a toned beach body.” But her second conflicting thought argued, “Sure, but you could get by in life without it. You laugh at people who have perfectly toned beach bodies, now you want one? Come on!”
And who won?
His contradictory thinking had the advantage.
You see, Bill would have ‘liked’ the toned body, but he didn’t turn that desire into a solid goal.
The idea of the toned body was still just that, an idea or a wish. As such, his once again powerful motivation had weakened until it was no more.
If he had turned it into a goal, a solid goal, he would have looked for it. You would have been motivated to pursue that goal regardless of how tired or busy you were.
After all, it was his goal. And the goals are meant to be achieved.
Passion ignites the drive from deep within to stay motivated to achieve all kinds of goals.
Passion provides the fuel to keep you in a highly motivated state of mind.
Once you figure out what you are passionate about, once you figure out WHY you want to be healthy and fit, how to motivate yourself to exercise becomes a simple matter of getting up and starting no matter what.
Your motivation to remain persistent regardless of setbacks and obstacles will be unstoppably strong.
Now in this deadlock situation that we all face, I have listed below 10 powerful ways you can use to motivate yourself to exercise; Over time, your motivation will increase in momentum regardless of distractions or interruptions.
Motivation drives you to take consistent daily actions to achieve and live your goal.
The 10 powerful ways to stay motivated are listed below. All you have to do is modify your strategy:
1. Plan your health and fitness goal one more time
Now that you’re in lockdown mode, just because you have a goal doesn’t mean you can achieve it. Your mind is too focused on this interruption from going to the gym. By feeling frustrated and continually asking yourself, “How can I stay motivated with all these interruptions around me? How can I stay motivated without being surrounded by others who are also exercising?” and a host of other similar questions will inevitably be headed in the wrong direction.
As we saw with Bill, you must have a clear and concise objective without conflict.
Simply wishing you had a certain body type will not help.
Simply wanting to lose weight will not help.
Simply wishing to run the marathon will not help.
Exercising has much more to do with the thrill of achieving a full and complete physical state.
That is a great goal to strive for; at least for now while you exercise at home and not at the gym.
So what exercise routine plan can you follow at home? Jumping Jacks, Planks, Tricep Dips using a stable chair? Think about it and come up with a plan. It doesn’t need to be set in stone; Adjust it as time goes on until you finally come up with a plan that you will be happy with.
You may be faced with “home distractions.” Organize uninterrupted time while exercising with those around you. Ask them to respect your training time.
2. Focus on the thrill of exercising and not just exercising
A powerful way to stay motivated to exercise is to focus on the excitement and happiness that exercise will bring.
Endure the discomfort of exercising at home by seeing the end result; remembering WHY you are working in the first place.
And an even more powerful emotion booster is looking in the mirror after training.
See and feel how good it looks. This is a great motivational booster.
3. Reward yourself:
When you used to work out at the gym, did you reward yourself for doing such a good workout? If not, I should have.
Now that you’re exercising from home, it’s even more important to reward yourself after each and every workout.
Make a list of rewards.
4. Follow the plan that suits you best
As we mentioned in step one, planning is important. Now, sticking to the final plan is crucial to your fitness success.
If your motivation to exercise has diminished, and sometimes it may, this is where discipline and its big WHY come into play.
Let discipline motivate you to exercise.
Let the big WHY be your powerful “over-the-shoulder talk”; which urges you to stay motivated. This ‘talk on your shoulder’ guides you on how to stay motivated during your workout.
And throughout the confinement.
5. Quality over quantity
This is the key. Just because you are at home and not in a gym does not mean that the quality of your training should be affected.
Don’t compromise and settle for less.
Don’t jeopardize what you’ve already earned.
It is true that you may need to adjust your training at home. It’s true that getting motivated to exercise can be a problem (at first). It is true that the quality of your training can suffer.
If so, find a way around it to regain the highest quality possible from each training session and perform each session with complete determination and dedication.
It’s about quality and not quantity.
6. Set training milestones at home
Break your end goal down into small achievable milestones. You can do this every week, if you want. If, in the gym, your goal was to do 100 push-ups and you find it difficult to do it at home for whatever reason, break it down into achievable milestones by doing the amount you can do at home and scale to 100.
Start small to see what you can and cannot do and build up gradually.
This will definitely keep you motivated.
7. Get a workout buddy
Staying constantly motivated can be a struggle from time to time. If that happens to you, consider finding a training partner; someone who will work with you and help you stay motivated, and you can also encourage and motivate him.
What a wonderful win-win exchange.
8. Music keeps you active
If finding a training partner is a challenge for you, or that person can’t be there for you as often as you want (even on Facetime), recruit your other training partner: your music playlist.
For many, listening to music can powerfully motivate them to exercise.
You are one of them?
If not, consider that method.
You may be pleasantly surprised how listening to your favorite music can energize you; where you will be motivated and where you can stay motivated to exercise.
And for some, they work out even harder and harder as they are driven by the strong beats of the songs they love.
9. A fantastic distraction that you will enjoy
As we get through this, here’s one particular distraction that I think you might like. Do all or part of your training while watching your favorite TV show.
This will be a pleasant distraction that will take your mind off the unpleasantness of exercising at home and not at the gym.
It could be a huge distraction if your cardio routine is ‘boring’ at home. This distraction will cancel out that boredom, don’t you think?
Make it a point to celebrate your success. You could celebrate each training completion. You could celebrate reaching each milestone. You could celebrate each week of dedicated exercise.
Celebrate that you’re actually exercising at home in the first place and didn’t quit now that the gyms are closed.
Make a list of reasons for celebration and enjoy each celebration.
There you go. Those were 10 powerful ways to motivate yourself to exercise and how to stay motivated during this crash.
Let me end with a quote from Zig Ziglar: People often say that motivation doesn’t last. Well, neither the bathroom, that’s why we recommend it daily.