If you’re lacking motivation to exercise, you’re definitely not alone. Everyone struggles with exercise motivation from time to time, even the most committed of gym goers!

Don’t beat yourself up. It’s just time to take a new perspective on things, and the motivation will take care of itself.

Mindset is EVERYTHING. Your thoughts become your future and the images you make in your mind influence how you feel at any point in time.

And when it comes to exercise, fitness and health, the majority of people have a database of mental images that don’t contribute to positive health habits.

How do I know this?

Because in 2017-2018, two thirds, 67% of Australians were overweight or obese, an increase of 63.4% since 2014-2015. And one quarter, 24.9% of children in 2017-2018 were overweight or obese.

So if you want to change your results, you have to change the thoughts, actions and behaviours that created those results.

In this article I’ll be discussing mindset and motivation in relation to health, exercise and healthy eating.

Let’s get into it…

Matt Adams
Co-Founder Exercises.com.au, Work Stress & Anxiety Expert, Health Hacker, Digital Nomad

What To Do When You Don’t Feel Like Exercising

No Motivation to Exercise

Feeling flat and just can’t be bothered? Try this mind tricks to snap yourself out of it!

Struggling to find motivation to exercise?

If you often find yourself slipping on exercise or simply not doing the entire session once you’re in the gym, you need a few mental tricks and strategies up your sleeve to keep you committed.

For many people, succeeding with fitness is more of a mental battle than it is a physical one, so if you can get your mind in the right place, exercise motivation will be easy.

Luckily, if you want to know how to get motivation to exercise, there’s a few things you can do to make it easier on yourself.

Here are some mental tricks that’ll help you stick to your exercise plan.

The Promise Of 10

The first mental trick to try is the promise of 10.

Next time you have a workout scheduled during the day and just don’t feel like hitting the gym – whether it’s because you’re just too tired or not mentally into it, this trick can be put to use.

Promise you will go and do just 10 minutes. If after those 10 minutes, you still want to quit and leave, you can do so. Most people, once they get going, they’ll get a burst of energy and will choose to keep going rather than quit.

They just need to get started. This promise of ten makes that easier. Give yourself permission to stop if you really want to.

The What If I Couldn’t

Another mental trick you can use to help get yourself to the gym is to think about what it would feel like if you couldn’t. What if you broke your leg suddenly and couldn’t physically workout at all.

How would you feel?

Or, what if you had some type of debilitating condition, such as severe arthritis that would prevent you from taking part in activities that you normally do enjoy?

Exercise Motivation

You’ll never regret exercising, but you will probably regret not exercising!

Think about this feeling and then use that to motivate you to hit the gym. People who are actually in those situations would often give anything to be able to exercise like you can, so don’t take that for granted.

Appreciate what your body can do for you and make good use of it. You never know when it may not be there for you.

The After Glow Effect

Another thing that you can do when you’re sitting there dreading the gym because you’re too tired is think about how you feel after you finish up at the gym.

No one ever regretted doing a workout.

You’ll leave the gym feeling energised and have that natural after glow. Think about how good this feels prior to going to the gym. Use that to motivate you to get moving.

The Instant Reward

Finally, the last technique you can use when you’d rather skip a gym workout is to give yourself an instant reward. Pick something you want – whether it’s buying something, doing something, or otherwise and promise yourself that if you hit the gym, you can get that reward.

For those who tend to be motivated by instant gratification, this can really go a long way towards helping you get through those road bumps as you generally won’t see any physical results from just a single workout, having these rewards in place can help you stay focused.

So next time you’re tempted to skip the gym, consider these strategies. Put them to use to avoid that crappy feeling of regret, and more importantly, to keep you healthy!

Tips To Motivate Yourself To Exercise

Motivation is something that tends to come and go and for many people, can be gone for quite some time. Usually when this happens, they tend to drop right off their plan, only to return months later to restart once again.

By using smart techniques however, you can maintain higher levels of motivation at all times. It all comes down to understanding how to better boost your own self-drive.

Let’s look at three things that you can do daily to help improve your motivational level.

Be Thankful

First, consider starting your day by stating five things that you are thankful for in life. While this may seem a little off topic of being motivated for your workout session, it will change your entire mindset from one that’s more negative to one that’s more positive.

Whenever you are in a positive mood, you’ll find that you’re naturally more motivated to do things that could bring you better results in your life. Plus, by looking at what’s good in your life, you’ll attract more good things – namely, fitness progress.

It’s important that you don’t underestimate the power of your mental state when it comes to taking action and realising goals. As the saying goes, what you think comes true. If you constantly think that you just can’t do it, you likely won’t.

But if you’re positive and know that you have a lot going for you in your life and can see success when you desire, the chances that those goals do come true will be much higher.

Set Daily Goals

Another must-do for higher motivation levels at all times is to set daily goals.

Long term goals are great but they do very little to keep your mind focused in the here and now. In fact, long term goals can actually sabotage your motivation at times because they seem too far away – they seem like they will take just too much effort to reach.

When feeling like this, you’ll be more tempted to just give up because you just can’t see the light at the end of the tunnel.

Having a short term goal in place though – something that you can achieve today, gives you a purpose for that day. It helps your mind stay focused in the here and now.

If this goal is something that you can reach that day, it’s something that you simply can’t lose sight of. And, with each of these daily goals that you reach, you’ll feel more confident in your ability to keep reaching the goals you’ve set for yourself.

This can really help improve your overall mindset moving forward.

Surround Yourself With Those You Admire

Finally, the last thing that you can do to boost your motivation is to make sure that you are surrounding yourself with people who you admire.

They say that you become the sum of the five people you are closest to, so ask yourself, are those five people the five people you want to represent what you are?  If not, it might be time to make some changes.

Surround yourself with those who inspire you to achieve greatness in your own life and you’ll find you are naturally far more motivated than you ever were before. You’ll be getting motivation not only from within, but from external sources as well.

So keep these three tips in mind. While you do need to figure out for yourself what naturally motivates you to keep going, these techniques can also work very well for most people when it comes to helping you see that progress that you hope to towards your fitness goals.

Try These Gym and Exercise Motivation Tips

If you’re finding that staying motivated with your exercise program is the hardest part of getting fit, you aren’t alone. Most people don’t have sky-high motivation levels. In fact, for many, it’s the opposite.

Each and every day is a fight to get themselves going to the gym and doing what it is they need to do. So how can you overcome this? Why are a select few people naturally motivated to the point it seems like they never even think of skipping a session?

The reason that most people lack motivation is because they haven’t yet found what they enjoy. Let me explain…

The Want-To Factor

When you look at those people who are naturally motivated to exercise and always seem to be fit, they all have one thing in common.  It’s that they are exercising because they, deep down inside, desire the feeling they get when they exercise.

They aren’t exercising because it’ll make them look good (at least for the most part), they aren’t exercising because they feel like they need to in order to make someone else happy, and they certainly aren’t exercising because they have a special event coming up.

They are exercising because they get sheer joy from doing so. Now, you might be thinking – what if I don’t get sheer joy from exercise? After all, most people don’t get this feeling when going to the gym.

The solution to this is to re-evaluate what you are doing for exercise. It’s time to recognise that exercise doesn’t have to take place in a gym. It can be anything that gets your body moving for a continual period of time.

Identifying Your ‘Sheer Joy’ Exercise Form

So how can you pinpoint this? How can you find what type of exercise will make motivation come naturally? A good way to figure this out is to think back to when you were a child.  What did you do for fun? What were you always excited to do that you couldn’t wait until you could do it again?

If there is any form of physical activity that you looked forward to like this, chances are good that is the form of activity that you should be focusing on right now. Try getting back involved in that team sport you miss or those long bike rides you used to take.  As you do, see if you don’t find that you are more motivated than ever before.

Understanding Intrinsic Versus Extrinsic Motivation

What this concept illustrates is the difference between intrinsic and extrinsic motivation.  Intrinsic motivation is something that you are doing for you. It’s something bigger than looking good or impressing others.

It’s something that you strongly value with your whole soul.  For some people, this could be maintaining a level of fitness that lets them play with their grandkids into their older years.  That inner desire could be what motivates them to do any form of exercise they choose.

For others, it’s that sense of joy that we just talked about.

What you don’t want to be using as your sole source of motivation is extrinsic factors. This is the looking good factor, or the ‘I have a high school reunion factor’.  These factors are less likely to keep you motivated over the long haul.

While they may work well in the beginning when you first get started and motivation is naturally high, beyond that, they just aren’t going to keep you coming back for more.

So take a good look at your own reason for exercise. Is it an intrinsic motivation? Is the type of exercise you are doing really bringing you joy?

If the answer to these two questions is no, it’s time to make some changes. If you do, you’ll find that you become one of those naturally motivated individuals.

How To Set SMART Goals And Rewards

Goal setting is a very important part of keeping yourself motivated to stick with your workout sessions and nutrition plan.

If you have proper goals set – S.M.A.R.T goals that are Specific, Measurable, Attainable, Realistic, and that have a Timeline, your chances of success will dramatically increase.

This said, setting goals is often not enough. In addition to this, you should also be setting some smart rewards to go along with them. But, what is considered a ‘smart reward’?

Let’s look at some of the main guidelines to know and remember when it comes to properly setting rewards for your goals.

They Aren’t Food-Based

First things first, you want to be sure that you never set food rewards. This will only enforce bad habits where food is given when something good happens, which is precisely what you don’t want.

If you want a cheat meal, schedule a cheat meal in your diet plan but don’t make it contingent on progress. Make it a regular part of your plan – something that will happen regardless.

Instead, focus your rewards on non-food items such as movie with your friends, a new gadget you’ve been wanting, or a holiday you’ve talked about for so long.

They’re Meaningful To You

Next, make sure the reward is meaningful to you.  Really think hard about what it is that you truly want and use that for your reward.

Don’t always go with the first idea that comes to you.  If it’s not something that you want all that bad, you won’t feel compelled to push through the hard times to reach it. The reward must be as meaningful to you as possible.

They Are Only Delivered Upon Completion

Another important part of your reward system is that these rewards should only be given out if you do in fact reach them. Avoid giving out rewards just for effort.  While giving maximum effort is good, you want your rewards to be connected to doing something – achieving a certain thing.

If you’ve set your goals properly, there should be no reason why you can’t reach them and get the reward. If you start giving your reward to yourself even though you haven’t reached your goal, that reward is going to lose its motivational power.

Now, it just becomes something that you are giving yourself, no real effort required. Be honest with yourself and if you must, have someone else give you the reward only after you have proven you’ve reached your goal.

They Scale With The Amount Of Effort Involved

Finally, be sure that you scale the reward with the amount of effort that it takes to reach a given goal. For instance, if your goal is to lift five kilos more on the bench press, chances are this doesn’t warrant an all-inclusive holiday.

On the other hand, if you successfully lose 20 kilos, that might warrant that holiday.

By using smaller rewards for your smaller goals that require less effort and then larger rewards for this big, long-term goals, you will help keep yourself maximally motivated to always be striving to reach success.

And remember, you can rework your reward system as you go about your program. If your desires change and a reward no longer becomes that appealing for instance, swap it out with something else.

Nothing is ever set in stone – you are in full control here as it’s your program to start with. Now you have some handy key tips to remember as you get your reward system in place. Make sure that yours are working effectively for you.

Why Routine Brings Results

Looking to achieve enhanced health and fitness? If so, you need to do away with your bad habits and replace them with ones that are much more conducive to success.

The number one reason why many people don’t reach their end goals is simply because they can’t break those bad habits. Whether it’s eating at night in front of the TV, sitting too long during the day, skipping workouts, or munching when they don’t even realise it, bad habits tend to stick.

It’ll take a high amount of effort on your part to break them, but the good news is that with some smart techniques, it can be done. Let’s go over what you should consider when it comes to breaking those old habits and building new ones.

Utilise Replacements

First, rather than stopping a bad habit, always consider replacing it with a better one.  For instance, if you eat chips while watching TV at night, replace that with some low sugar yogurt or raw vegetables.

If you simply avoid eating, your brain’s going to feel very off.  If you eat something else, you may still feel different, but it’ll be far more tolerable. Plus, you’ll immediately have built a new habit as you are already in the routine of eating.

Get Into Routine

Speaking of routine, that’s the next point.  Be sure that you create routines as often as possible when building a new habit. For instance, if your habit is to exercise daily, try and do so at the same time each day.  By doing so, it’ll eventually feel automatic when that time of day rolls around.

If you schedule it for a different time each day, you’ll need to put more conscious effort into getting it done.

Give Yourself Rewards

It’s also a good idea to get into the routine of giving yourself rewards.  Set goals for yourself and upon reaching them, give yourself a reward for doing so. These rewards don’t need to be large, but they do need to be important to you.

The one caveat to remember with this is that you should only get the reward if you do actually accomplish what you set out to do.  Don’t dish out the reward for ‘effort’ if you failed to reach that end goal.

You must see success in order to qualify for it otherwise it’ll lose its motivational power after so long.

Do It For 21 Days Straight

Finally, try and create a new habit and do it for 21 days straight. This is about the time it will take for it to become ingrained in your mental processing and for you to keep doing it for the long haul.

21 days, or 3 weeks, is when you will need to focus more on making sure that you are doing that habit and after that, you can relax. Your mind and body will know what to do. At that point, you can then begin working on a new habit that you want to form.

Just note that you should avoid starting new habits before that 21 day period is up.  If you have too many on the go at once, the chances you see success with any one will be lower.

So keep these points in mind as you try and create new, healthier habits for yourself. The more routine you can make these habits, the easier they are going to be to keep and maintain for the long haul.

Realise that set backs may occur, but the sooner you can get back up and on track again, the less those set-backs are going to impact you.

Are These Things Keeping You From Achieving Your Goals?

Feeling frustrated with your workout program? If you’ve been hitting the gym regularly for three to four weeks now and have yet to see any progress taking place, there’s a good chance you may be on the verge of calling it quits.

‘Why keep going if it’s not paying off?’ – this may be the exact thought that’s crossing your mind. Before you throw in the towel, run through the following checklist of reasons as to why your workout may not be delivering as anticipated.

Your Diet Isn’t Up To Par

he first reason you may not be getting results actually has nothing to do with your workout session at all.  The biggest problem for many people is the fact that their diet just isn’t up to par.

If you are hoping to see a transformation taking place, this involves both your diet as well as your exercise. If you aren’t eating right, you simply won’t be burning off the excess body fat that would help you see noticeable results.

Make a few changes to your diet and that should get you on track.

Your Workouts Aren’t Changing

Another big problem for many people is the fact they hit the gym and do the same workout each and every time. So sure, you may never miss a beat in terms of showing up, but if your body isn’t feeling challenged, it’s not going to be changing.

Try and alter something about your workout at the start of every week. This could be your exercise selection, your rep range, the number of sets performed, the rest taken, or the weight lifted.

Just do something that changes to help get your body changing as well.

You’re Utilising Light Weight-High Rep Training

Another big issue for some is that they’re not challenging themselves enough in terms of total weight lifted. This often happens with women who fear getting ‘bulky’ and as such, resort to lifting very light weights.

Pick up a weight that challenges you. If you can easily do 12-15 reps and keep going, this is a strong signal you simply are not doing enough to really give your body the stimulus it needs to improve.

Rest assured that you are not going to get ‘bulky’ from picking up light weights.

You’re Exercising Daily

Sometimes the real problem is exercising too much.   Is there such a thing, you might wonder? There is. If you are hitting the gym daily, you aren’t giving your body the chance to recover, growing stronger than it was before.

As such, you won’t see progress. Always try and remind yourself that real progress comes when you are out of the gym, not while you are in it. During your workout, you’re actually making yourself weaker; it’s when you’re out of the gym recovering that you get stronger and see gains.

You’re Not Being Honest With Yourself

Finally, the last reason your workout may not be working is if you aren’t being truly honest with yourself.  Are you actually putting in maximum effort?

If you’re simply going through the motions, you won’t be much better off than if you didn’t show up in the first place. To see remarkable results from a workout program, you need to put in the effort.  Effort in equals results out. Always remember this.

Be honest with your own self-evaluation and if you feel like you could be giving more, you’ve likely found your solution. So keep these quick tips in mind next time you’re feeling frustrated.  Have a good look at whether any of them may be playing a role in your own lack of progress.

How To Use A Set-Back To Re-Awaken Your Motivation

Set Back

Do you sometimes feel like you’ll never reach your goal?

Set-backs suck!  They leave you feeling frustrated, hopeless, and possibly like throwing in the towel altogether.

It can be hard to get up when you experience a set-back, but by keeping some tips in mind, it’s can be easier than you think. It’s important that you do learn how to deal with a set-back properly because they will happen to everyone.

It’s almost inevitable that at some point along your journey, things may not workout as you’d planned, so learning how to deal with this productively can mean the difference between long-term success or failure.

Let’s go over a few of the best tips to use to help you keep motivated despite your set-back.

View It As A Learning Experience

The very first thing you need to do is reframe your thoughts regarding the set-back. Basically, if you look at is as if you have failed, you’re going to feel miserable no matter what you do.

On the other hand, if you look at is as a chance to learn something – as a chance to grow and develop yourself and your skills, you will come to view it as less of a negative event and more as something that could actually become a positive.

As soon as you view it in a positive light, this will shift your entire motivation surrounding it. Now it becomes something that isn’t necessarily going to tear you down, but rather, make you that much stronger in the future.

Consider Setting A New Goal

The next thing that you can do after a set-back to use it to motivate you to forge forward is to consider setting a new goal for yourself. Use the set-back to think about if the goal you are currently working towards is something that you truly do want to obtain.

If there’s even a slight miss-match in your set goals and inner desires, this could be what caused the set-back in the first place. Subconsciously, you may not truly be fully motivated towards the goal you’ve set and as such, you didn’t give it your full effort.

If that’s the case, setting a new goal should re-awaken your motivation and help increase the overall effort you’re giving to achieve that new goal. Sometimes it takes a set-back to open your eyes and see that you do need to make some changes to the goal you have in place.

Find Some Inspiration!

Finally, the last way to use the set-back as motivational fuel is to let it teach you the lesson that you may need assistance in some area of your plan. Perhaps you found yourself turning to unhealthy food when you shouldn’t have and that’s what caused the set-back.

This may mean that you need to see a nutritionist as your diet isn’t set-up properly. Always remember that it isn’t always a lack of willpower that prevents you from sticking with your diet.

If your diet is not providing you with the proper amount of energy and nutrients, that itself could drive you to eat foods you shouldn’t. Resolving this issue should clear up that problem, ensuring that you have an easier time maintaining your diet plan in the future.

Likewise, the set-back may be indication that it’s time to see a personal trainer to get a new, updated workout program.

So hopefully you can see now that a set-back doesn’t always have to be viewed negatively and when used the right way, can actually be a very positive thing. Always strive to learn from it and use it to help improve your chances of seeing success in the future.

MOTIVATION BEFORE EXERCISE:

How To Get Motivated To Exercise

Feeling like you’d rather pass on the gym today?  Or, maybe you feel like you just don’t have it in you to say no to that piece of cake that’s been sitting in the fridge for a few days now.

Whatever the case may be, motivation can begin to wane and when it does, don’t be surprised if you find yourself feeling a little like nothing will get you back on track.

Often those who are suffering from floundering motivation see two scenarios: bad and worse.  They either give half effort or they give up entirely.  Actually regaining their motivation doesn’t seem to even be an option some of the time.

Fortunately, there is one trick that you can use to help regain your motivation instantly. What is this trick?

Think to yourself, what if you couldn’t. Let me explain.

Looking At Exercise Differently

When you think about exercising, do negative thoughts come to mind?  Perhaps you imagine pain or discomfort, or, if you are new to exercise, you might imagine embarrassment as you make your way around the gym, not really knowing full well what to do.

Whatever the case may be, think about those who simply cannot exercise. Even if they wanted to, they can’t. This could be due to an injury or a permanent rehabilitation that will prevent them from exercising for the rest of their lives.

Chances are, they would give just about anything to be able to get up and exercise. But here you are, taking that entirely for granted. You don’t think about the fact that you are blessed and lucky to be able to exercise – period – you just think about how you would rather not.

By switching your thought pattern around like this and focusing instead on the fact that you are fortunate enough to be able to exercise, you can re-awaken some inner motivation that you may have never even known you’ve had before.

Looking At Healthy Eating Differently

A similar principle can be applied to sticking with your healthy eating plan.  This time, it’s not about whether you can or can’t eat healthy; it’s about whether eating healthy will make a difference.

Right now, you may be in quite good health.  Sure, you have 5-10 kilos to lose and may have a little high blood pressure or cholesterol, but there are no major problems at play.

At this point, with a few smart changes to your diet, you could completely transform your life. You could prevent disease and improve your day to day energy levels.  You have that power.

But, if you don’t – if you take this power for granted and keep going on the path you are right now, you may not have that power forever.

For instance, keep eating sugar laden foods and in some time, you could be struck with diabetes. Once you have it, you’re never getting rid of it.  It’s with you for life.  At that point, you won’t be able to eat those cakes, cookies, or pastries that you may love so much, so there simply will be no option.

Likewise, if you keep eating as you are, you might find yourself suffering from a heart attack. Sure, you might survive that, but do you really want it to come to that to get you to realise you need to take action immediately?

Stop taking for granted the fact that you are an able-bodied individual who can make positive changes to their lifestyle.  Make those changes today so that you don’t find yourself in a position tomorrow where you can’t.

How To Put Your Workouts On Autopilot

Exercise Schedule

Working out at the same time every day is essential to build the positive habit

Are you having a hard time sticking to your workout sessions? If you’re someone who seems to be yo-yo’ing on and off your plan, chances are, you’re not getting the results you’d hoped for.

One of the biggest factors in seeing success with a workout program is to make sure that you are staying consistent. You can have the best workout program ever created and if you aren’t doing it regularly, you won’t be seeing results.

Therefore, one of the best ways to ensure this doesn’t become an issue for you is to put your workouts on autopilot.  How does one do this?

Here are some quick tips to get you started.

Exercise At The Same Time Daily

The first thing that you should be doing is getting into the habit of exercising at the same time daily if at all possible. When you workout at the same time and have a designated time that you should be exercising, you’ll come to find that after not too long, it feels odd if you aren’t exercising.

You’ve now built it right into your normal schedule and your chances of skipping it are that much lower.

If you can choose to exercise first thing in the morning, even better. This tends to work best for adherence because the only thing crowding out this time period will be you hitting your snooze button.

Lay Out Clothing The Night Before

Another smart trick to help put your workout on autopilot is to lay out your workout clothes the night before – or prepare your gym bag ahead of time and ensure it’s always ready and waiting.

The less you have to physically do to get ready for your workout session, the better. Often it’s enough to just have to think about getting the workout in, if you have to spend 15-20 minutes getting ready, it can prevent you from moving forward.

Get Comfortable With Your Plan

Finally, the last thing that you need to do if you want to put your workout on autopilot is to make sure that you are comfortable with your plan. Now, this doesn’t mean that your plan is comfortable, meaning you don’t have to put much effort in to complete it.

It means that you know precisely how to do every exercise, without question, in your workout routine. If there are any doubts or hesitation, focus on clearing those up first.

These doubts can only prevent you from entering the gym to do the workout session and will in time lead to you falling off the wagon. So try these techniques out and you might just find that you finally figure out how to become one of those people who naturally sticks with their workouts at all times.

Read This Before You Choose A Gym Buddy

One of the best tips to help keep you accountable on your workout program and pushing your hardest at all times is to find yourself a good workout partner.

Working out in the company of another person helps to not only ensure that you show up to every session while also making it more enjoyable, but it can also help keep you safe as you move through your protocol, while helping you hit personal bests you otherwise may not reach.

Having someone there to spot you as well as monitor your form helps you prevent injury, while at the same time, can offer that extra push when you need it.

If you are at all competitive and are working out with someone of equal or greater strength, watch how having them there helps you push your limits. This said, you need to know how to choose a workout partner properly.  Choose wrong and it could actually just bring you down, meaning less progress.

Let’s go over the main things that you should consider when selecting your workout partner.

Their Skill Level

The first thing to think about is their skill level. If you’ve been exercising for years, it wouldn’t be a good idea to match up with someone who is at a very beginner level, unless you are looking to take someone under your wing and teach them the basics.

Sometimes you may choose to do so, but note that the benefits to you will be negligible. If you want to reap the best results from having this workout partner, you’ll want to train with someone who is at the same level or higher.

As just noted, this helps keep you working as hard as possible, pushing yourself every step of the way. It’s also a good idea to ensure they have a good level of fitness knowledge as well – comparable to what you have.

If they don’t, this too can present a problem and may mean you struggle when doing more advanced workout concepts.

Their Commitment

The next thing to assess when looking for a workout partner is their level of commitment. Are they the type to hit the gym, rain or shine, every single day they have planned?

Or are they a little more relaxed with their schedule, skipping the gym when something comes up into their day?

While there’s nothing wrong if they are a little more relaxed, if that is the case, it’s best that both of you are like this. If it’s only them, you are going to find yourself very disappointed by this relationship. If you are a highly motivated individual, find someone that you can count on.

The good news is that if you are highly motivated yourself and your partner does let you down, at least it won’t mean that you skip over the gym entirely.

Their Time Availability

Next up, also consider their time availability.  Are they able to workout at a time that’s convenient for you? It’s essential that your schedules match up as best as possible.

If one of you likes working out in the evening and the other is a morning bird, one of you is always going to be going against your natural tendency.

While it’s great if this person is a close friend and someone you enjoy working out with, if they can hardly ever make your sessions, it’s not going to do you much good. Be sure to discuss this before starting to workout together or you’ll only be in for problems down the road.

Their Workout Preference

The next factor to consider is their workout preference. Are they into lifting in the same style you are? For instance, are they focusing on strength gains, lifting as heavy as they can? Or, are they more focused on another goal?

Having similar goals as well as strength levels can really help out, especially when it’s a weight lifting partner you’re looking for. If you are much stronger than them for example and are doing bench together, each time you alternate for sets, you are going to have to unrack or re-rack the weight.

This can get to be very time consuming, not to mention tiring after a while, which can lead to much frustration. When you are both around the same strength level, you avoid this entirely.

So keep these quick tips in mind as you try and find yourself a workout partner. Having a partner will definitely offer many great benefits and probably help you enjoy your workouts more, provided they are chosen correctly.

Don’t be afraid to say no to someone who’s asking you to be their workout partner if you don’t feel it’s a good fit.  Your success may very well depend on it.

MOTIVATION DURING EXERCISE:

Mental Tips To Workout When You Don’t Feel Like Working Out

There are always going to be those days in the gym where you simply aren’t feeling it. Perhaps you are tired and the workout is just dragging on or you might have a nagging injury that is making itself heard.

Or, you may just find that your mind won’t focus and instead, you keep thinking about other things that are not gym related. Whatever the case, you may wonder how you’ll make it through this tough workout.  When things just aren’t going your way, it helps to have a game plan in place.

Let’s go over four things that you can do to make the most of your time in the gym.

Focus On Form

First, if you are facing a really bad case of fatigue and simply can’t push any harder, it might just be time to stop pushing. Rather than trying to lift heavy and set a new PR, focus on reducing the amount of weight you’re lifting and instead, focus on your form.

Work on strengthening that mind-muscle connection so that when you do finally move into your heavy lifting again the next time, you get more from that session. It’s important to check your form every so often to ensure you aren’t building up any bad habits, so doing it on a day you just aren’t feeling it anyway will ensure that day doesn’t go to waste.

Try Something New

Next, you might consider trying something new entirely.  Add in a new exercise and use this day to get the feel of it. You should never lift really heavy when first adding in a new exercise as you first need to familiarise yourself with good form.

It’s important that you do experiment with new exercises from time to time as this is what will keep your body responding and guessing as to what’s coming next. Plus, it also makes the workout that much more interesting, which may in itself help you put forth more effort.

Switch Gears Entirely

Another option is to switch gears entirely. If you really just don’t feel much like strength training or doing your cardio workout, use the day to focus on flexibility instead.

Go over to the ab mats and stretch for 20 minutes.  This won’t require too much physical energy thus you can do it in a partially fatigued state and it will still provide great fitness benefits.

The more flexible you are, the easier you can perform all the other exercises you plan to do in your workout routine, so don’t think of this as wasted time.

Remind Yourself Good Things Don’t Come Easily

Finally, if it’s simply a matter of you not feeling so into it, try and remind yourself that good things don’t come easily. There are always going to be those days when you’d just rather not do your workout.

What separates the truly successful individuals from those who aren’t as successful however is how well they push through anyway. If you can keep going and get through the workout, it will only make you mentally stronger.

And that can really come into play during other times when you need that mental tenacity to finish a heavy set or otherwise. Just note that there is a difference between pushing through some fatigue and knowing when you really just need a day off.

If your body is in pain or it’s clear you really shouldn’t be in the gym, learn to listen.

So keep these quick tips in mind. If you aren’t feeling into your workout, don’t let it become a complete waste. See what you can do to make the most of the time so that you can still reap benefits.

STAYING MOTIVATED LONG-TERM:

Banish Black And White Thinking Patterns

Perhaps one of the most devastating habits you can get into as you move toward your health and fitness goals is black and white thinking patterns.

How many times have you found yourself completely falling off the wagon for instance after one slip where you ate a cookie you were craving? Perhaps, that single cookie slip turned into an entire box of cookies, which quickly went down into your stomach.

Black and white thinking is to blame for this. It’s the notion that you must be perfect or else instead, you are a complete failure.

If you think like this, like it or not, you are destined to see a lack of results.  Let’s go over how to banish these black and white thinking patterns for good so that you can move on to the success you desire.

Look For Learning Opportunities

First, rather than focusing on ‘good or bad’, start looking for lessons. If a slip up happens, don’t view it as a complete failure. Rather, think of it as a learning opportunity.

Step back from the situation and do some evaluation.  Why did what happened, happen? And more importantly, what can you do in the future to prevent this from happening again?

These are the main points to be focusing on.  If you learn from the lesson, you’ll move forward and be better because of it. As such, you could never view this as a failure.

Note The Positive Changes

Next, you also need to consider the positive changes that are taking place.  If you only ever look at the bad things that happen – the set-backs you face, the screw-ups you made, and the short-comings you have, it’s only going to make sense you are more likely to throw in the towel.

Instead, also take note of all the good things you are doing. If you keep those in mind during those hard times when things don’t go quite as planned, you’ll be more likely to come out keeping a positive frame of mind.

Practice Self-Talk

Speaking of positive frame of mind, that brings us to the next point – positive self-talk. Chances are high you say a number of statements to yourself each and every day. In some cases, you might not even realise you’re doing so.

Become more aware of this. Each time you hear yourself saying something negative about your efforts, progress, or performance, turn those negative statements around.

Instead, say two or three positive things about yourself. This will help to re-program your mind to start looking more at the positive element of things.

The more aware you can become that you are doing this, the better. Many people don’t even realise the impact all these negative statements are having on them.

Strive For Effort, Not Perfection

Finally, when all is said and done, stop striving for perfection. The sooner you can realise that no one is perfect so there’s no point in trying to be, the better.

Instead, strive for effort.  Effort is something that you can have direct control over.  How hard you try – how much effort you give as you do – these are both things that you can change.

You can’t always change the outcome of a situation. Often there are outside factors beyond your influence that come into play. So don’t let those get you down. Instead, focus only on what you can control – your own effort.  If you are giving it your all, this should be viewed as a success. 

Have You Got These Three People In Your Life?

Personal Trainers

Successful people in all areas have coaches and mentors, who are yours?

Want to make sure that you are as successful and happy as you can possibly be? If so, it’s important that you take a look at who you’re spending most of your time with and ensure that those are those people are bringing positivity into your life.

Too many people are spending time with those who just bring them down, discouraging them from reaching their full potential.

This isn’t to say you should not be friends with those who aren’t highly successful, but do try and surround yourself with those who do tend to be more focused on growth and development.

Let’s take a closer look at three people in particular that everyone should have in their life if they want to be successful, happy, and healthy.

The Mentor

The first person you’ll want to have in your life is the mentor. This is someone who you can learn from – someone who is currently where you want to go.

Whether this means a personal trainer if you are hoping to get fit, a successful business owner if you hope to start your own business, or just someone who has reached a certain level of self-development that you hope to achieve.

This person should be someone that you look up to and someone who you can interact with on at least a semi-regular basis in order to continue your own path towards self-growth.

The Role Model

In addition to the mentor, you’ll also want to have a role model. This is someone who you may not necessarily interact with regularly – or even know in person, but who you simply look up to and who serves as a source of motivation.

Your role model may be the same as your mentor, or it could be someone completely different depending on the situation. For instance, in the context of fitness, your mentor may be your personal trainer while your role model is your favourite fitness celebrity or athlete.

They are there to help you keep pushing yourself to better yourself as you use them as a guideline for what you hope to achieve.

You can certainly have more than one role model as well – and you may find that you have a number for all the different areas of your life, be it for your career, relationships, along with health and fitness.

The Supporter

Finally, the last person you’ll want to get in your life is the supporter. This is someone who is going to support you at all times as you move through your life, being there when you need them.

It’s the friend you can call when you’re struggling or the parent you can always come home to during a hard time in your life. Social support is huge for happiness and well-being, but yet, many people don’t have a few very special people they can count on regularly.

Building this support network will help ensure that you are always your strongest no matter what life brings your way. Even if you just have one or two people you can always count on, you’ll find that makes a huge difference in getting past those hard times and onto more successful and happy ones.

These are the three people you should be focusing on bringing into your life. Do you have a person to represent each of these?

If not, it might be time to find someone who can fill that void and bring you one step closer to the fulfilling life that you want to lead.

How do you feel now? What thoughts and feelings has the information bought up for you?

Are you excited? Are you overwhelmed?

Share your thoughts and feelings below in the comments and I’ll respond personally.

Before you head off, write down in your phone or on a piece of paper, ONE thought and associated mental picture that you will remember and focus on when you don’t feel like exercising.

Then, if that feeling of not wanting to exercise comes up… remember and focus on this positive image and associated feelings for at least one minute. This will shift your feelings and replace “I can’t be bothered” with “I can’t wait!“.

Turn motivation into a habit. It all starts with your thoughts and mental images.

Good luck and stay strong!

Matt