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We’ve all started a workout program and healthy eating plan at some point. But somehow this big plan quickly fades and staying on track becomes difficult. You are not alone!! Busy lives, fatigue, injury, and illness can get in the way of exercise. There might be times when you fall out of your routine or find motivation difficult, that’s normal. We stop when we get bored, or don't enjoy the workout program or the infamous …. we are not seeing the results as fast as we would like!! Below are a few tips that will help you start and stay motivated!

Set Goals

Start with simple goals. Make your goals realistic and achievable. It's easy to get frustrated and give up if your goals are way too ambitious. If you haven't exercised in a while, a short-term goal might be to walk 10 minutes a day five days a week. Even short amounts of exercise are one of the best ways to help you increase your physical and mental wellbeing. Make it a goal to incorporate strength training into your fitness routine at least 2-3 times a week. Continue to keep building as you progress and start to set long term goals. Keep reminding yourself of the benefits of exercise: increased muscle and bone strength, reduced joint pain, lower fatigue, it's a time to connect with others, improve sleep, weight loss, and it’s a great stress and anxiety reliever!

Make Physical Activity Part Of Your Daily Routine

“I don’t’ have time to work out” is the number one excuse for not starting or sticking with a workout routine (we’ve all used this excuse) schedule your workouts as you would any other important activity. Try not to think of it as a chore. You can also slip in some physical activity throughout the day. Take the stairs instead of the elevator, or park further away from the store. Take a walk during a break at work. Schedule in an amount of time that works for you. Identify the best time when there’s little distraction and you’re likely to feel more motivated. Focus on what you can do, not what you can’t.

Track Your Progress

Are you hoping to lose weight? Boost your energy? Sleep better? Manage a chronic condition/illness/injury? Write down your goals. Seeing the benefits of regular exercise and writing your goals down on paper may help you stay motivated. Your efforts and tracking your progress can help you work toward your goals and remind you that you're making progress. Actually “seeing” your efforts and dedication will help keep you motivated during those moments when you feel frustrated and want to give up.

Join forces with friends: You're not in this alone. Invite friends to join you when you exercise or go on walks. Not only is a workout partner way more fun - It also helps hold each other accountable. Reward yourself: After a workout, take a few minutes to reflect internally on all the good feelings working out gives you. Internal rewards will help you make a long-term commitment to regular exercise. External rewards also help. When you reach a goal, treat yourself to something you have been looking forward too. Be kind to yourself! Remind yourself this is a process …. And as long as you keep going … you will hit your goals!

Make It Fun

Find sports or activities that you enjoy and change it up to keep it interesting. If you're not enjoying your workouts, try something different – I highly recommend the Bungee Workout at Swoop! Working out doesn't have to be boring, and you're more likely to stick with it if you're having fun.

Always Bring Your Workouts Back To WHY?

Ask yourself, Why do I want to exercise and eat healthy?” Are you trying to lose weight? Are you hoping to stay active so that you can play with your kids? Are you hoping to run a 5K? Once you have that answer, ask yourself WHY that reason is so important to you. The WHY should dig a little deeper towards what drives and motives you. THAT is your true motivating force behind eating healthy and working out and THAT will help keep you motivated when everything else fails. Every time you feel like giving up ... come back to THAT answer.

Wherever you are on your journey, create an exercise routine that will give you more confidence and keep you engaged long term. Remember results do not happen overnight … nothing in life ever seems to be that easy … but staying motivated long-term is huge in helping you reach your goals. Set your goals, make it fun and always acknowledge your effort and dedication.

Remember it’s completely normal for motivation to come and go for all of us! If you are in the “I don’t want to do this anymore” mood … and you feel stuck without any motivation, remember WHY? Remind yourself of your ultimate goal and always remember that you are worth it!


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