Hi friends! We’re excited to share with you today our first truly collaborative post! Given all the changes going on around here, we’ve both been challenged to face new realities and really take inventory of our priorities. This has been the case especially when it comes to health and fitness. Since we have starkly different fitness journeys, we thought it would be fun to share our newfound insights together with a list of our top tips for staying motivated along your fitness journey. Most importantly, setting a workout schedule you’ll actually stick to with all life has swirling around you. Working out can easily be one of the first balls to drop when things get a little hectic, but this is a great list to start with to keep your motivation high and your progress moving forward:
1. Be reasonable. If you’re someone who struggles to exercise on a consistent basis, aim to exercise just two days a week in the beginning. Now you may be thinking that two days out of seven is not enough to get where you want to go, but the first goal is simply to gain momentum and consistency when you’re just starting out. You don’t want to be overly ambitious to the point of setting yourself up for failure. Eventually two days will turn into three or four as long as you stay consistent. As more time goes on you can build up to five or six days a week, if that’s your desire.
2. Pick a good time. If you know you’ll be too tired after work to exercise, plan instead to get to bed early so you can exercise in the morning before work. Maybe you’re most energized during the middle of the day. Opt for a brisk 30-minute workout during lunch to get a quick sweat in. The point is to know your body and know when your energy levels are at their best. Of course you will have those days when you’re just tired and don’t feel motivated at all, but that’s when you have to remember that all great accomplishments require much sacrifice.
3. Decide where you’re going to workout. Some people prefer the comfort of their own home while others couldn’t fathom finding motivation outside of a gym setting. Decide what the best fit is for you and commit to it. If you’re looking to join a gym, start out by taking advantage of free trial periods to get a feel for the atmosphere and amenities before you sign-up. Maybe join a friend at his or her gym if their facility offers guest passes. This way you can see what you like before spending any money. Choose a gym that’s close to work or home (so the commute doesn’t dampen your motivation) and that has everything you’re looking for: equipment variety, classes, training consultants, steam room, sauna, pool, towel service, nice locker room and shower facilities… These are just a few to keep in mind!
If at-home workouts are more up your alley, consider designating a specific space to exercise. It takes a lot of discipline to consistently work out at home, so do keep that in mind; but this is often a much more affordable option for most people in the long run. You can find great equipment on Amazon (or even at Walmart of 5 Below!) to get you started. You can find few of our fitness equipment faves here. An exercise mat, a starter set of dumbbells, a workout DVD designed for your specific goals, and a good pair of sneakers should be at the top of your list. You can also try a kettle bell, jump rope and some resistance bands as you build up your workout intensity.
4. Choose fun workouts! On days where you seem to be dragging yourself to the gym, it’s even harder to motivate yourself when you are absolutely dreading the routine that awaits you. If you’re the kind of person that hates wandering around the gym trying to decide what to do next, or one who doesn’t need the hassle of planning your entire workout ahead of time, check out what classes your gym offers and try something new until you find what you like. I (Kendall) love classes with fun people and upbeat music, so classes like Zumba and Body Pump are among my favorites.
If you’re not the class-type, try out different cardio machines that you can do for a sustained period and that give you room to challenge yourself as you go along. My trick for this is to snag one of the cross-ramps on my gym’s top floor overlooking the lake. I’ve found that the view along with my music keeps my mind off of how much time is left in my workout. J On that note…
5. Make a good playlist. You won’t need it for classes, but if you’re heading to the gym to work out on your own, there’s nothing like good music to keep you moving. I make my playlists to last the length of time I plan to spend exercising (usually 30 or 45 minutes on a cardio day, about an hour if I’m doing cardio and then core or weight training). Ordering the songs to fit the tempo of my workouts has really helped, too. So I’ll give myself a song or two at “warm-up” pace and build up from there, then slowly bring it down to “cool-down” speed by last song. If you’re one for interval training, try mixing upbeat and slower jams to keep you changing pace. Just don’t forget your headphones!!! (I leave a pair in my car for this very reason!)
6. (Wisely) choose an accountability partner. Whether you have a workout buddy, personal trainer, or someone just to check in with you to see if you exercised, the benefit is so worth it when you realize you legitimately have someone who has your best interest at heart and wants to see you succeed. This person should definitely bring motivation, hope and encouragement to you. Your dessert fiend friend probably isn’t your best option here.
7. Don’t be too hard on yourself. Fitness goals are among those things that can seem to be perpetually out of reach. Remember what’s most important is that you stay on a path to becoming your happiest, healthiest self. We all know too well life happens. If you miss a day, don’t worry about it. Just pick back up tomorrow. And trust us, there will be days when you feel like this:
We totally get it. Some days I (Kendall) feel like that’s my self-portrait! But don’t give up and drown your sorrows in waffle fries and a milkshake (guilty). If working out just isn’t in the cards one day, head to the steam room instead. It’s relaxing and productive all at once, and you’ll feel better about doing something instead of nothing at all.
What’s most important is that you listen to your body. Pushing yourself too far past where you’re currently able to go is a recipe for injury and even more discouragement. If you realize at any point you need to revisit and revise your goals to stay motivated and committed, by all means do that. Take it slow, but be consistent. It’s those incremental steps that add up to the changes you want to see!