Hey all! I decided this Wednesday to do a post on how to stay motivated when you're super busy. It's a struggle for me, honestly. I have a lot of shit going on. I have a full-time job, I go to school, I have a house to run, boyfriend to babysit, cat to feed, groceries to buy, etc. Sometimes the days just get away from me! It's been a struggle for me to stay motivated, especially when I skip one day. It snowballs away from there. I know y'all know what I mean.
So here are some of my tips for how I stay motivated. Following these tips, I've finally gotten my shit together and actually stayed on schedule with my workouts. It's a long post today guys, but I think totally worth the read :)
1. Have a Paradigm Shift
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| Ironically this is in one of my older posts |
First things first. You HAVE to have the moment of clarity where you decide yes. I'm gonna do this. If you are like eh, fitness, whatever, it's kinda cool, you are destined to fail. You are going to be like heyyyy....I had a late day at work, no need to go to the gym. Man, I'm tired...guess I won't be going to the gym.
You need to commit. Like write it down. Say it in the mirror. Something. But you need to have the moment that yes, you are going to do this. It may suck ass sometimes, but you are worth it and you are strong enough to get it done.
2. Define Your Goals
Alright so congrats. You've had your paradigm shift and fitness is the lifestyle for you. Next thing is define your goals. Make a vision board, write them down, whatever. Just physically put your goals in a place to be seen. Do you wanna lose weight, tone up, gain crazy muscle, complete your first 5K, get your splits? Write it down and give yourself a timeline to meet your goal. Not a I wanna lose 50 pounds in 2 weeks timeline. No. A healthy, reasonable timeline. A la
What About Bob? you need to take baby steps y'all. Small consistent changes on a daily basis add up over time.
3. Talk it Out and Find Others Like You
Seriously. TELL people about your workouts and awesome nutritional habits. Make an Instagram for the sole purpose of sharing your successes, failures, everything. The fitness community on IG is absolutely incredible. They are very supportive. Everyone's been there- good days, bad days, and if they're like you, they will understand, offer words of encouragement, and support you. It's ok to talk about your new lifestyle! When I was just casually dating my man Gym, I would never talk about him to anyone. Ever. And ya know what? I didn't care that I'd skip out on him or not see him for a couple weeks at a time. Now look at me. Because we became very serious, I
changed my blog to be all about our awesome relationship. I started daily check-ins on instagram. You should do the same. The support you get will help you stay motivated! And ya know, sometimes your friends will not necessarily support your new decision if they aren't healthy themselves. That's ok. If they're your real friends they will respect your decision, and you can gain support from other avenues.
4. Schedule Your Workouts
If you don't have one, buy a planner. And physically block out time for workouts. Find something that works for you. Before work, after work, during work...whatever. But block out a time (at least 30 min a day) and actually record it in your planner. Consider it an unbreakable meeting. You HAVE to go. Make it a priority and it will become a habit to go. But when you start, schedule it out.
5. Plan Plan Plan!
Seriously. Take some time on Sunday. Plan your workouts. Plan your menu for the week. Grocery shop. Meal prep at least until Wednesday. Get healthy snacks. Pack your breakfast and lunch. Planning is your number one friend when it comes to staying on track and being motivated. If you don't have your meals and snacks and water in an easy to grab place before you go to work, you're more likely to grab that Snickers. If you don't have your gym bag packed, you aren't gonna go to the gym after work, and let's face it, when you get home, your ass is most likely gonna be parked on the couch, watching your DVR'd Dance Moms last night. 5 min of planning at the end of every day can make boukoos of difference.
6. Find a Buddy
This buddy doesn't even have to be physically with you, although it's always hard to break a gym date when you know someone is waiting for you. Join an online community where everyone is posting post workout photos, motivational quotes, recipes, everything. Knowing people are counting on you and supporting you will make you less likely to skip.
7. It's Ok to be a Beginner
It's ok to be a beginner. Everyone famous in history was a beginner. Too often we get discouraged because we see that super fit girl rockin at the gym or the massively buff dude lifting like 1000000000 pounds. And you think I'm not that good, why bother? Guess what? They were just like you once!! Have inspirations and idols, but never let the middle of their journey affect you and your decision to change your life. One day the tables will be turned and you will be that person and someone will be looking at you for inspiration!
8. Get In Touch with Your Inner Musical
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| a la Julie Andrews |
Music motivates you. It's like, a scientifically proven fact. Make sure that you have a bad ass workout playlist that motivates you. My current list is a mix of rap, electronic dance music, and 80s classics. Don't ask. But when I hear
We Built This City followed by
We Own This (From FF6) and/or
Colt 45 by Afroman, and THEN followed by some Basshunter, I am so beyond pumped. And I will run some crazy ass intervals. And pump some freal iron. And basically just be super awesome at the gym. Find what pumps you up, get an itunes card/create a pandora station, and go.
9. Try Something New
There are always new fitness fads happening. Try something that interests you (preferably not prancercise, unless you want me to judge you). ALWAYS only do workouts you want to do. If you hate running, don't run. But if you've never tried aerial yoga or crossfit, don't knock it till ya try it. Most gyms and studios have free passes to check out a class or two or run specials before you commit to a full on membership. And keep your eye out for Groupons. Keeping you fitness routine fresh is a great way to keep from getting bored.
10. Sleep in Your Workout Clothes
I'm totally serious. If I do an early morning workout, I sleep in my sports bra, shirt and shorts. Literally all I have to do is roll out of bed when the alarm goes off, put on my shoes, and go. No thinking. If I have my PJs on tho...forget that mess. I will stay in bed for like 22 snooze rounds. Being in your workout clothes when you go to bed gets you in the mindset of doing fitness in the morning. Don't put your phone across the room (if I did that I would just never wake up- I'm a heavy sleeper). But do sleep in your workout clothes. It simplifies
everything.
11. Be Ok with Your Body Right Now
Yes. You have made a commitment to change your body. Everyone has areas they hate and are insecure about. But hating your body will not help you reach your goals. When you first start working out and aren't seeing results, or hit a plateau, this negativity will seriously discourage you. Make the conscious effort to remember that a) Rome wasn't built in a day and b) even though you want to be better, it's ok to be happy with your body as is. Striking that balance between wanting to change but realizing a stick skinny perfectly toned body isn't everything is very important. Live life. Don't deny yourself your favorite things because you're trying to get fit. Love yourself and love your decision to make yourself better.
12. Live Life and Celebrate
Celebrate the new healthy you. Pamper yourself a lil bit. I personally always give myself a little "hellz yes you are a beast!!" nod in the mirror after every workout. I also have little prizes for myself and big prizes for myself. I am a firm believer in rewarding yourself for your awesomeness.
Little prizes obviously happen more often than the bigger ones. For example, I loveeee massages. I get my massages at a massage therapy school, so they're pretty affordable (suriously look into it. I can get an hr long massage for like 40 bucks at a school as opposed to like $65 for 30 min. WORTH IT). I try to get myself one once a paycheck. However, I have to earn it. To get my massage I have to workout at least 10 times. So basically a minimum of 5x a week for 2 weeks. I check off my workouts and at the end of 10 times (sometimes more like 15 or 20 depending on how many workouts I do in a day) on my rest day I schedule an hr long massage. But I have to hit the goal of 10 times before I can schedule. If you don't like massages or can't afford them, do something you like! A nice dinner, a movie you want to see, a manicure/pedicure, a new book- get yourself something relatively small to keep you on track. Another thing I use as a little prize= new cute workout clothes. Because honestly? Who wants ratty ass gym wear? I want to look good while I'm killing it. So every other paycheck (1x a month) I will hit up Target for a couple new items, or buy one slightly more expensive awesome item to keep me feeling sex-ay at the gym.
Bigger prizes are for bigger goals. Like right now I'm doing Focus T25 as you know. That is 5 days a week for 10 weeks. So 50 days. At the end of that I will probably get myself something I've been wanting. Not gonna lie it's probably going to be something fitness related :P Or maybe a spa day (can you tell I like the spa??) Or how about at the conclusion of 100 workouts, you splurge a little bit. A mini shopping spree. A new haircut at the fancy salon. Something you've been wanting/saving up for. You deserve it for being awesome. Plus if it's something you really want, you'll be more likely to work out to get it ;)
And for real...never deprive yourself. If you want wine or a cocktail or a cookie, have it! Have cheat days. They are
necessary to living a fit lifestyle. Never get so involved that you restrict yourself to having no fun. You will fail. Have at least one cheat a week, and always reward yourself just because. Just keep it in balance (i.e. don't cheat and stuff your face with cookies every day- try to do 80% good and 20% cheats) and it'll all work out.
So There Ya Have It
These are things I do every day to stay motivated and on track with my new love of fitness and my lover, Gym. Once you get into the habit of doing these things, it'll seem like second nature. And you will be soooo much happier! Just recognize it will be a hard journey. But you are strong enough to do it and you are never alone. Ever. I'm here. Seriously. If you're having some motivational issues, email me and I will bust out a pep talk that would make Hollywood producers cry. You are worth it. Just decide that you are!
What are your favorite motivational techniques? Lemme know in the comments!
Stay classy and lift heavy
~K
