Hey babes! I hope you are well. Let’s talk about our body goals. Fitness goals vary, of course, but a common issue is keeping motivation. If I am working hard a fitness goal, a painful period can really throw me off. Sometimes I have to work later nights, or study for an exam, and I have trouble getting that gym time in. Sometimes a day set back, turns into ‘days’ weeks, months. With that time I get used to being ‘too busy’. I lose sight of my fitness goal. I know this isn’t helping my body, but I have to get this work done. I know this isn’t helping my body, but I was sick 5 days ago. I get comfortable making these excuses (valid or not), and that shows I have lost my motivation for my fitness goal. If I don’t feel well enough for the gym, I roll out my mat for some stretches. I am at work overtime or working on a project, I’ll work standing up for a bit. These little things make a difference and keep me moving. Here are other ways to gain (or recover) your workout motivation.
Number 1! Start with a general goal and turn it into a S.M.A.R.T goal. For example, I want to tone up my body to start fitness modeling. Considering that this is a long journey that requires great preparation and research on my part, I feel I can get to my goal body fat percentage in a reasonable amount of time. This is a general goal to lean up my body. How can I make this a S.M.A.R.T goal? I have to make it
- Specific (simple, sensible, significant).
- Measurable (meaningful, motivating).
- Achievable (agreed, attainable).
- Relevant (reasonable, realistic and resourced, results-based).
- Time bound (time-based, time limited, time/cost limited, timely, time-sensitive)
I want to achieve a body fat percentage of ____(%) in 60 days. I will accomplish this goal through routines, nutritious food, and progress tracking. Additionally, I want to build my endurance so that I can enjoy activities like surfing, skating, boxing, and more when I visit LA (3 months). These are good goals to reflect on when I am losing motivation. Set SMART goals to reflect on during your health and fitness journey.
Don’t forget to celebrate milestones and reward your accomplishments. It is easy to get discouraged when progress seems slow, so treat yourself kindly.
Number 2! Create solid routines to match fitness goals. There are so many ways to improve health, you really just need to pick what works best for you. To start, I have been eating more nutritious meals, more often, and limiting sugar, salt, and carbs. I can go vegan (or vegetarian) for weeks (or months) at a time. I can incorporate meal replacements in my daily diet. I try to drink a gallon of water a day. These are just a few nutrition routines that can contribute to your fitness goal. Next, think of places where you can exercise comfortably and regularly. I go to the gym at my apartment complex on Mondays, Wednesdays and Fridays, and I workout at home on Tuesdays and Thursdays for my ‘Floor Core’ workouts. On the weekends, I use my free time for active rest and activities to keep my body moving. I can go hiking on Saturday morning and join a yoga class on Sunday evening. These types of routines can help you stay on track with your fitness goals.
Now, Number 3! You have to make it fun! Some days, you really may not feel like working out. Some of my common anti-gym excuses are, ‘My gym clothes are dirty’, ‘I feel extra tired today’, and ‘ It’s okay, I worked out yesterday’. These excuses can pile up, so how can you turn something unpleasant into a routine you look forward too? Make it fun! Workouts are fun when there is variation, good music, challenges, and friends. Mix up routines and try new things! Replace the gym with swimming or a dance class to break up the routine. Often times, motivation can be lost due to boredom so another way to make a routine fun is to try to challenge yourself with a timer or advanced movements. Check out your physical strength and endurance in the mirror. To amplify the fun, invite friends to workout. Sometimes having a gym buddy or group can motivate you to put on your workout clothes and get active. In college, a favorite routine of mine was early morning workouts with my best friend. We would motivate each other to exercise for our body goals and mental health. In the gym we often did partner workouts, but outside of the gym we loved going on hiking trails and to boxing classes. Having a friend definitely helped me reach body goals that I may not have achieved on my own. Whether you chose to workout alone or with another person, don’t forget the music! Music is a great motivator and can hike up your endurance in a workout. Charge your headphones and prep that playlist, its time to work!
Lastly, Number 4! Track your progress! Sometimes progress is something to be felt. I may not have lost 10 pounds in 3 days but I feel like a million bucks after these Pilates classes. However you check progress, make sure you note it on a calendar or in a journal. Seeing past progress can be a good motivator when feeling stuck or tired. It can be as easy as looking at older photos. But remember, while tracking progress, to love yourself through the journey. It takes time to reach meaningful goals, so trust the process.
I wish you all the luck on your fitness journey!