10 Fitness Motivation Tips That Actually Work | Stephen Coleclough
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10 Fitness Motivation Tips That Actually Work

10 Fitness Motivation Tips That Actually Work

We all know how important exercise is.

Working out regularly will help you live a longer and healthier life.

Exercise will boost your mood, improve your physical appearance, help you lose weight, make you a more productive person and provide many other benefits.

Despite all of these incredible health benefits, many of us find it difficult to exercise regularly.

This is often due to insufficient motivation levels or the inability to develop an exercise habit.

If you are one of the people who struggles to exercise consistently, this is the post for you.

I’ll share 10 fitness motivation tips that actually work!

#1 — Use imagery to remind yourself of fitness goals

Images can be very powerful motivators for human beings.

Viewing an image of someone who has your “ideal body” will get your butt out the door and to the gym very quickly.

Keep these images somewhere prominent like on the fridge or attached to a mirror to remind yourself of what you are working towards.

Another effective approach is to remind yourself of what you are working to avoid.

If you have an image of yourself where you are looking overweight or unhealthy, use that as a source of motivation.

You will be clearly reminded of what happens if you skip too many workouts.

#2 — Set SMART goals

A SMART goal is a goal that is Specific, Measurable, Achievable, Realistic, and Time-based.

Using this formula will make it much easier to remain motivated and track precisely how well you are doing.

A good example of a SMART goal is “I will ride my exercise bike at an average of 20 km per hour 5 days per week for 30 minutes.”

It is:

  • Specific (you know exactly what exercise to perform and how often to perform it)
  • Measurable (time and km/h can be tracked)
  • Achievable (you have the time and equipment to commit to it)
  • Realistic (you have the physical fitness to ride a bike for 30 minutes at that speed)
  • Trackable (it is easy to track how much you are riding, how much weight you have lost, how fast you ride on average and so on).

This type of goal is far superior to something like “I will get fitter this year”.

As you track how often you ride and how much your fitness has improved, your motivation levels will increase.

#3 — Find an exercise partner

Like most things in life, exercise is more fun with done with a friend.

Ask your friends if they are interested in losing a few kilograms or improving their general fitness.

Commit to working out several times a week and hold each other accountable for any missed workouts.

#4 — Use cash as a motivator

Money is an excellent motivator for most people, so why not harness it to make yourself healthier?

Commit to working out at least 5 times a week.

If you fail to meet this goal, penalise yourself £20 for each workout you missed during the week.

Donate this money to a charity or give it to someone who is down on their luck.

You could also make a bet with someone that you will lose a certain amount of weight, run a specific distance, or meet some other fitness related goal.

If you fail they get the money, if you win, you become a much fitter person.

#5 — Document your workouts

One of the best parts of working out is how great you feel afterwards.

Your muscles feel well-used and slightly tight.

The endorphins flowing through your body have improved your mood.

You will also feel like you have accomplished something and your self-esteem will receive a boost.

Remembering how good you feel post-workout can help you become motivated for your daily workout.

One of the best ways to remember that post-workout buzz is to keep a workout journal.

At the end of each day, make some notes about your workout including how many exercises you performed, how long it lasted, how many calories you burned, and how you felt post-workout.

If you skip a workout, write about your emotions and how disappointed in yourself you were.

#6 — Celebrate your successes

Celebrating important milestones is a great way to boost your motivation levels.

The best way to set up these kinds of celebrations is to create a new calendar on your phone or computer.

In the calendar, set reward points like “4 months of working out”.

When you reach this milestone, give yourself a reward like a night out at a nice restaurant or a shopping spree.

You can also attach rewards to specific goals like “Running 5 km” or “Losing 10 kg”.

#7 — Connect with others online

There are many fantastic health and fitness forums where users encourage each other to reach their fitness goals.

You can share your results with other and help them remain motivated as well.

Here are a few forums to get you started.

#8 — Use a fitness tracker

Fitness trackers have become much more advanced in recent years.

They can now store a huge variety range of biometric data including how well you are sleeping, how many calories you are burning each day, and how slow your resting heart rate is.

Many fitness trackers will also have GPS capabilities which allow you to track your runs, hikes, or bike rides.

Some of the best fitness trackers to check out include the Fitbit Versa, Apple Watch, and the Garmin Vivosmart 4.

It’s also possible to combine some of these devices with health and wellness apps like MyFitnessPal, C25K, Headspace, and Strava.

These apps will give you an incredible amount of information about your fitness and some even have options for tracking your fitness goals.

They are a great way to track your improvement, which will help you remain motivated.

#9 — Plan for failure

There will be some days where you simply don’t have the energy to work.

It’s important to prevent these setbacks from negatively impacting your motivation levels by having coping mechanisms in place.

These coping mechanisms might include have a little rant on social media, talking to a friend, or working with personal trainer for a couple of weeks.

Don’t let temporary failure impact your long-term motivation levels.

#10 — Find a form of exercise that you enjoy

The easiest way to maintain your motivation levels is to find a form of exercise that you actually enjoy.

Try out different sports, go swimming, ride a bike, go for a walk, lift weights, and explore the natural world.

You may find that you need to continually change the types of exercise you do to stop yourself from becoming bored.

That’s completely fine!

You may actually discover that varying the types of physical exercise you perform results in better overall health.

Thanks for reading 10 Fitness Motivation Tips That Actually Work.

Do you have any motivational techniques that you was to share?

Leave a message or drop me a line.

Stephen Coleclough
Stephen Coleclough

Stephen Coleclough is a personal trainer and online fitness/nutrition coach from the UK. He loves heavy squats, smashing PRs and bacon sandwiches. You can follow him on Twitter at ColecloughPT.

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