We all have goals to lose weight and to get in great shape. A lot of times we can motivate ourselves enough to keep up our routine for a few days or even weeks. But somewhere along the way we lose that momentum. Maybe we're not seeing results as quickly as we'd like or we're getting tired of the diet and exercise. I go through it all the time and I know how much it sucks. I hope these suggestions can help you guys stay or get motivate :)
1. Try not to skip Mondays - By working out on the least favorite day of the week it conditions my mind into thinking other days will be a piece of cake. If you can workout on a Monday morning or evening then you can for sure find that same courage for any other day of the week.
2. No more than 2 days - Even if I miss a day or two of working out I make sure that I'm back to the gym on that third day. This is very important when keeping up a workout routine. It's so easy to get out of the mindset of working out as 2 days can gradually lead to an entire week out of the gym.
3. Workout hard on good days, long on bad days - life has a way of throwing a few curve balls your way so when I get a good day I try to make the most of it. On these days I run as hard as I can and do as much strength training as possible. The first thing that tends to go on sad days is your motivation. On these days I don't worry about speed or intensity. Instead I focus on long, slower runs or even walks.
4. Include cross training and other exercises - doing the same workout day-in and day-out can get boring after a while both physically and mentally. To avoid this I try to mix it up each day. Sometimes I'll break up my miles and do strength training in between. Or I'll do sprints and hills another day. I just try not to do only cardio everyday.
5. Hide the scale - it's evil and it hates you lol just kidding. But seriously guys, it's not worth the emotional shock of not seeing a lower number. I'm currently as lean as I was in high school but I weight almost 15 more pounds. How is that possible? It all comes down to muscle vs fat. I have more muscle in my body. One pound of muscle is so much smaller than one pound of fat. So it takes up less space (making you appear more lean) but weighs just as much. Weird right? That's why I'm suggesting to ditch the scale (for now at least).
6. Move on from mistakes - So you overate a ton of unhealthy food. Instead of beating yourself up or throwing away your entire clean eating regime just make sure your next meal is healthy. Have some protein (chicken breast, bean chili, etc). This will help stabilize all that sugar in your body and prevent a crash while curbing your cravings. So next time you mess up just brush it off and make your next meal or snack as healthy as you can make it.
7. Stay active throughout the day - I sit and work in a cubicle for 8-9 hours a day. That's a lot of sitting for basically half of the time I'm awake. Sitting that long can actually be exhausting and at the end of the day results in exercise being the last thing on your mind. To combat this fatigue I try to move around as frequently as I can. This keeps my blood flowing and gives me enough energy to stay motivated to work out when I get home.
8. Eat healthy foods you enjoy - eating healthy foods should not be depressing. If it is then you are doing it wrong. I suggest finding healthy foods you enjoy and making healthy versions of foods that you used to eat. If all you eat is sadness then you won't keep your new habits very long.
9. Get enough sleep - if you don't get at least 6 hours of sleep you're not going to be running at optimum levels. Sleep is so important when it comes to diet and exercise. Running on less sleep throughout the day means more snacking and less moving. So be sure to make it a priority to catch those z's.
10. Stretch, relax, and treat injuries - after each workout I make a point to stretch very deeply and for along time. I'll also throw in a hot bath and soak for a few minutes to relax my muscles. If you don't learn to listen to your body there is a chance you could be causing injury. When you get injured that can completely throw off your fitness and health goals especially if you've never dealt with an injury before.
11. Create a vision board - Start a motivation board of images and quotes that inspire you. I use Pinterest to create fitness motivation boards that I scroll through right before every workout. doing this can sometimes be that extra little push I need to get going.
12. Not all results are external - sometimes we can't see the changes after keeping up with our fitness routine and diet. But a lot of the changes are happening internally in the form or reducing visceral fat around your organs and removing toxins from your body. Just keep pushing and one day you'll wake up and bam! you'll start seeing results.