Author: Sam Wood
Has your motivation gone awol? Is that motivation you once had for your plan to achieve your health and fitness goals a thing of the past? Bringing his insights from 17 years experience in the health and wellness industry, Sam from 28 by Sam Wood is here to remind is that it is totally normal and happens to just about everybody (phew!). He also brings some tips and tricks that you can use when your motivation is fading faster than you can say squat.
Tip 1: Remember your WHY!
Sometimes I feel like skipping my workout, I’m only human. When this happens, I ask myself, “what is my goal?”. There is nothing worse than looking back and thinking “I wish I did this” or “I should have tried harder”. You will never regret a finished workout but you’ll always regret the ones that you skipped because you couldn’t be bothered at the time. Remember your reason for starting to get back on the right track.
Tip 2: Track more than just your weight
Measuring weight is so often the only way that many people track their progress. I suggest that if your motivation is controlled by the number on the scale or the size of your clothes, then perhaps you should consider measuring your progress in other ways. For example, through monitoring personal bests when lifting weights in the gym or by cutting time off your runs. These measures can work wonders when it comes to keeping you motivated, especially if your progress appears to be slowing or plateauing.
Tip 3: Set a short-term goal
I know that setting a long-term goal can seem great in theory, but can often be frustrating when it seems so far-fetched. I recommend setting short term goals that slowly build to your ultimate goal. You can start by setting short-term goals on a weekly basis. For example, by moving your body for 30 minutes every single day or walking 10,000 steps every day of that week. Setting short-term goals in blocks of 28 days is ideal, because it is short enough that it’s not too far away but long enough that you can still get results.
Tip 4: Team work makes the dream work
I love training partners as I think they are great for accountability and extra motivation. If you need an extra push to stay on top of your nutrition or to smash a workout, then why not get yourself a training buddy? Having someone to hold you accountable or to push you through your workouts might be just what you need to add a bit of excitement to your workout routine.
Tip 5: Celebrate the little wins and forget about the tiny losses
You should be celebrating all of your achievements, no matter how small. This doesn’t mean that you need to go out and buy yourself a new pair of runners every time you tick off a workout, but don’t forget to be proud of all of the little wins along the way that are taking you one step closer to where you ultimately want to be. Try not to get caught up on the slip ups, as they make you human!
Tip 6: Get inspired!
I follow and look up to plenty of people who I find inspirational or who I admire. Learning about other people’s inspiring journeys, discovering new quotes or watching incredible documentaries are ways that I find new motivation to go for my goals. I recommend that you find something that inspires you to help to get you up and going again.
Tip 7: Spice it up!
Sometimes we just get bored, and that’s ok. In fact, it’s normal. When this happens I like to create a new workout playlist, whereas my wife, Snez, likes to change where she does her workout in the house. There are plenty of different ways that you can add some more flavour to your workouts – add new equipment in, increase the intensity, change the scenery…just go for it!
To learn more about Sam: 28 by Sam Wood