Lift For Life

Staying Motivated

    Staying motivated is the key to maintaining fitness.  People are motivated by many different things.  What motivates you?  Here's how to get started and stay with it!

1. Set realistic and measurable goals.  Divide your final goal into several phases.

2. Try to exercise at the same time of the day so that it becomes a part of daily life. Pick a time that is least likely to become interrupted.  Be consistent. Make it a priority! Do it for you, you're worth it!  Do less at times if needed, anything is better than nothing. The key is to keep in the habit, even if it’s only 15 minutes/day.             

3. Choose activities which are enjoyable to you.  Cross-train. 

4. Keep records of your workouts. Use an exercise log book to track your workout history and progress. Make it easy to use, or consider buying a pre-printed one (like the little black book suggested on this site).  Keep it were you can see it.  Try not to let more than 2 days pass between workouts.  Keep your momentum going!

5. Don’t stop your program because you’re “too busy”. It’s much easier to stay fit than it is to keep trying to get fit. Stop fighting the uphill battle!  Remember, fitness is a lifestyle, not a quick fix.  Your physical and mental health is important.  If you have kids, include them when possible.  They can learn healthy habits from you. 

6. Exercise with a friend or trainer. Making commitments to meet means you’ll be less likely to skip your workouts. It’s more enjoyable, motivational and good for moral support.

7. Not in the mood?  Change into your workout clothes and visualize yourself working out.  Commit to an abbreviated plan.  Once you get started, may find yourself doing your full program anyway!  Afterward you'll feel glad you did.

8. Play your favorite music.  It will make it fun an you'll workout longer.

9. Workout at an enjoyable but challenging pace.  You want to see results, but you don't want to feel like you're dying trying.  Vary the intensity day to day and throughout the workout.

10. Dig a pair of jeans out of your closet that you want to wear again.  Keep them when you can see them as a reminder of that goal.  

11. Beginning to gain weight?  Refuse to buy new clothes.  Pay attention to your lifestyle and make positive changes.  You can do it!

12. Take before and after pictures.

13. Picture yourself reaching your goal.  Practice positive self talk.  For every improvement, give yourself positive reinforcement.  "I made healthy eating choices today", "I did better than last time", "I'm feeling stronger", "I got out there".

14. Set new challenges for yourself.  Enter and finish your 1st 5k running race.  Set your personal goal!