Search
  • Raul Cardoso

My Top 10 Tips to Stay Motivated to Exercise


Photo by The Lazy Artist Gallery



1. Stop Saying You Have No Time To Exercise

2. Change Your Perspective Towards Exercise

3. Set A Goal

4. Schedule a Workout Time

5. Think Fun And Give Variety To Your Exercise Routine

6. Reach Out to Others for Support

7. Don’t Quit If You Miss a Workout or Five

8. Reward Yourself

9. Be Flexible

10. Stop Making Exercise Only About How You Look



1. Stop Saying You Have No Time To Exercise

Words are powerful, and they dictate the way you feel and perform, if you think you don't have enough time then you won't. you do have enough time; what you really need is a plan and prioritise better. Too often people think of exercise in black or white categories: “30 minutes” or “no minutes.” In reality, any minutes of movement is better than none. Allocate time to exercise in your weekly calendar and stick to the plan, make it easier to get into the new routine by setting yourself up for success in advance, packing your gym back, planning your journey to the gym, and putting exercise at the top of your priorities on the 30 or 60 minted, 3 times a week as a minimum.


2. Change Your Perspective Towards Exercise


In essence, exercise makes you feel good and look better, and improves your health and lifestyle.

Remove the negative preconceptions related to exercise, like it takes too long to get results, its expensive, makes me tired, makes me sweaty, and turns your perspective to your personal positive reasons why you exercise. For example, makes you stronger, reduces your stress levels, its a way to socialise or make new friends,


3. Set A Goal


There’s nothing more motivating than that first 5K looming in bold letters on the calendar. Register early and commit to an exercise program that will get you in shape by race day. Set realistic goals that include clear milestones, and as you progress toward your goal, you’ll find a ripple effect occurs and things fall into place in your work, home life, and health.

The goal doesn’t have to be an official event. Make it personal to your lifestyle, for example, lose 10 pounds for the summer holiday, fit into your favourite trousers by Christmas, Whatever it is, define it, write it down and revisit it daily.

Make sure it’s realistic and you can actually adapt your life around meeting the goal, otherwise, you’re setting yourself up for failure, but be ambitious.


4. Schedule a Workout Time


Some of the most experienced and committed do at the same time every day. Sit down with your weekly schedule and try to build in 1hour or even 30 minutes three times a week as a minimum to be good to your body.

I always suggest exercise first thing in the morning. It's useful to get it out of the way, avoiding other priorities to clash. It’s easy to stay in bed, but set an alarm and take the extra initiative, then you’ll find you have more energy and can be more efficient throughout the day.

If you convince yourself you’ll fit in a workout sometime after that last meeting, once the kids go down for a nap or when your spouse arrives home on time, failure is certain. Chances are a last-minute obligation that will come along. Write your workout on your calendar.


Photo by The Lazy Artist Gallery


5. Think Fun And Give Variety To Your Exercise Routine


By nature, humans need change and variety to stay motivated. We also need to have fun , even while we’re working hard. Do both!

Make sure you include activities you truly enjoy and look forward to doing, and can even make you forget you're working out, like dancing, or playing sports with family and friends.

Workout variety also challenges your body in unique ways, which may introduce you to new muscle groups you didn’t even know you had.


6. Reach Out to Others For Support


Finding a friend with a shared like for exercise, and planning scheduled workouts together is one of the most effective ways to turn a new routine into a habit. It’s easy to hit the snooze button when it’s just you, but much harder to leave a friend waiting at the gym.

Consider joining a social networking site or online community with fitness trainers and nutrition experts and support from other people trying to exercise and maintain healthy eating and exercise routines. People who get this kind of online support are proven to get more results than people going it alone.


7. Don’t Quit If You Miss A Workout Or Five


There are two critical times when people fall off the exercise wagon: after a really busy period at work and after a vacation. They skip one workout and then another and then another. Soon they’ve gone a week or two without exercise and they think, “why bother? I’ve lost everything I gained.” Just remember: Taking an exercise break is good for your body and mind. You’ve built up a foundation now, so ease back into it and soon you’ll be back to your regular routine. Cut back on intensity and duration as you ease yourself back into the swing of things.


8. Reward Yourself


After each exercise session, take a few minutes to savour the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new headphones to enjoy while you exercise. My favourite… and recommended for the food lovers, a cheat meal on Saturday after a week of workouts and clean nutrition.

9. Be Flexible


If you're too busy to work out or simply don't feel up to it, take a day or two off. Be gentle with yourself if you need a break. The important thing is to get back on track as soon as you can.

Now that you've regained your enthusiasm, get moving and go back to business. Rest is as important as the workout itself. I recommend 2 days rest per week.

10. Stop Making Exercise Only About How You Look


When exercise is all about the way you look, and you fall short of your expectations a few times, you end up just giving up. Instead of focusing only on appearance, remember that the real meaning of being fit has bigger benefits, physical such as strength, flexibility, cardio and muscular endurance, and mental and physiological.



Are you ready to take your fitness to the next level?


Transform your body in the next 12 weeks, click below for more info:





or go to https://www.raulcajapersonaltraining.com/




26 views
 

©2020 by Raul Caja Personal Training. Proudly created with Wix.com