I’ve been getting asked a lot lately by friends and members at the gym about finding the motivation to workout.  The conversation usually goes something like, “Where do you find the motivation to workout?”  “I really want to be working out consistently, but just can’t seem to find the motivation, stay motivated, or feel motivated!”

I’m always kind of baffled when I get this question because I really don’t know how I’m motivated, or if I even actually “feel” motivated.  I think most people might be waiting for a “feeling”, but let’s actually look at the definition of the word from the dictionary.

Motivation = the reason or reasons one has for acting or behaving in a particular way.

Whew…notice that we don’t see the word “feeling” in that definition.

So we can stop waiting on a “feeling” or worrying about if we’ve lost the “feeling”.  But, we do see the word reason or reasons and then taking ACTION!  Now if someone asks me what my reasons are for working out, that’s easy.  I workout because I want to look a certain way, sleep better, feel healthy and strong, burn calories so I can eat more in general, or to train for a specific event like a 5K or a strength goal (do an unassisted pull up)!

I actually don’t “feel” motivated to workout every day!

I’d also be willing to bet that a lot of other trainers, group x instructors, or consistent exercisers don’t “feel” like working out all of the time and have struggled with “finding motivation,” too!  They and I workout because of our “reasons” or “whys” and because it has become a habit or routine in our schedules!

So….if you are waiting for a “feeling” that is going to wash over you and miraculously make you want to workout or go to the gym, it might not happen, so I’m going to give you some tools to help you define your “reasons” for wanting to workout and make it more of a routine or habit.

Write Down WHY you WANT to workout or your REASONS for wanting to workout!

First, I want you to take out a piece of paper and write down WHY you WANT to workout or your REASONS for working out!  These have to be very specific to you.  It could be that you want to fit into a certain pair of jeans, have energy to play with your kids or grandkids, train for a 5K, and so on and so on.  It can be anything.  It has to be specific and important enough to you to cause you to want to take action.

List all the EXCUSES or BARRIERS that are going to come up!

Next, I want you to be brutally honest with yourself.  List all the excuses (because that is what they are) or barriers that are going to get in the way of your Whys, Wants, or Reasons, for working out.  There may be more than one 😉  I also want you to write or say a response that is empowering for you to that excuse to help you overcome it.

(Ex.)  Excuse = I can’t find the time to exercise!  Response = It is difficult to find the time to exercise, but I really want to fit into my favorite pair of jeans by June 15th, so I can workout 2-3 times this week for at least 30 minutes.

TAKE CONSISTENT ACTION!

Finally, I want you to get out a calendar, planner, your phone, whatever device or system you use to schedule appointments/reminders, and I want you to schedule at least 2 days of exercise every week for the next month. You can always do more days, but if you aren’t consistently exercising right now, start with a minimum of 2 days.  Choose days that are reasonable to fit in at least 30 min, that are not super busy or where you already have a lot going on.  It is through action that habits and routines are formed.  Until exercise becomes a habit, you will need to schedule it like it’s an appointment.

Now you might be wondering, what should I be doing for exercise?

Just get out there and move!  Start trying different activities and find something that is FUN or that you enjoy.  Go walking, jogging, take a Zumba Class, or hire a coach and learn to lift weights!  Something is always better than nothing.  Here are a couple of workouts that you could try:  Workout 1 or Workout 2.

To wrap it up, motivation is not a “feeling” or something you will find.  It is just defining your “reasons” for wanting to do something and then taking ACTION on it.  By defining our “reasons” or “whys” and then taking CONSISTENT ACTION, we form new habits and routines that are sustainable!

Thanks for stopping by,

Tommie

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