Today I want to talk about creating motivation. But first quick ANNOUNCEMENT! I am have been putting all my time and effort in the opening of my Fit With Adele Lifestyle Membership group that starts this January 4th!
This is an exclusive food, fitness and mindset solution to help YOU figure out a way you can eat and exercise forever! Because I hate quick fixes. They keep us struggling and unable to fend for ourselves. And the best thing about this membership is that it is ongoing so you can finally get serious about consistency! This is an education on yourself and there is not better way to spend your time and energy! Be sure to check out the details here: Fit With Adele Lifestyle Membership
We all have different degrees of motivation and different levels of being ready to change but one thing most of us all have in common is that we don’t always feel motivation to do everything 100% of the time. And feeling like we *should* be motivated all the time, only keeps us working against ourselves.
The other day I set a timer for 20 minutes and had a list of exercises to repeat over and over until the time was up. Except for some reason I just wasn’t motivated. My thoughts were all over the place.
I didn’t want to do it. It didn’t seem worth it. I could do it later. I was kind of hungry. Would it even matter or make a difference?
I was frustrated with myself as to why couldn’t I just use my free 20 minutes to just keep going. Even if it was not my best effort. Even if it wasn’t my best workout.
I finally told myself you either do it or not and accept the decision either way. I reluctantly proceeded to workout. I didn’t force myself to use make it my best workout of all time. I just focused on completing exercise after exercise for 20 minutes. I let myself rest. I let myself use lighter weight. But I did it.
Whether it seems like it or not, this has been a huge mindset shift in the way I perceive working out and exercise. Because 20 minutes use to not be worth it, not be long enough, and if I wasn’t giving 110% it just didn’t feel worth it. If my heart wasn’t pumping at 90% of my max effort I didn’t think it would make a difference.
The alternative used to be just not doing it.
This is ironic considering that more and more exercise use to be my go to method in fear that I would gain weight or fall off track because I wasn’t being disciplined and putting in the time I thought was necessary. But 20 minutes? Nah, it wasn’t worth it.
So where does motivation come from anyways? Motivation is not something you have, it is something you create.
I will repeat that again.
Motivation is not something you have it is something you create.
Each and every day. I wish I had some inspiring method to share where you feel 100% motivated day in, day out. Some days you will not be motivated to exercise and somedays you will find you are able to do it with more ease. The key is to find ways to create motivation. Here’s how.
Quit the “I’m just not motivated” thought process.
Telling yourself how unmotivated you are is a great way to keep NOT feeling motivated to exercise. The things you think and tell yourself typically unfold as thoughts are incredibly powerful whether they seem like they are or not. Instead of telling yourself how unmotivated you are simply tell yourself that you are making the choice either to exercise or not to exercise, to eat healthy or not eat healthy. Regardless of your choices, take ownership for them.
Upgrade your environment.
Surround yourself with people and things that keep your focus where you want it to be.
Daily quotes, blogs, like minded people, support groups, leaving your yoga mat and tennis shoes out, what ever it might be. Find ways to keep your health and fitness vision front and center. It is easy to feel motivated when you read something inspiring or check yourself about the importance of health but it is all too easy to let those thoughts hide away.
Do the things you don’t want to do.
You will find success when you do the things you need to do whether you want to or not. You hear a lot lately about ONLY doing movement you enjoy and ONLY doing exercises you want to and I understand the intention with those thoughts and I encourage it to a degree but it doesn’t replace doing the work. You want change? You have to change something you do daily. It is not always easy and it does not alway feel fun but it it is the reality of what needs to be done.
What you do, you become better at. Create Positive Habits.
With habits, if you want them to be a sustainable part of your life you can’t spend too much time or energy thinking about them. Because the more you think about them the more you have to fight willpower and self control.
The more you just show up at your workouts when motivation is average, the better you get at conquering it. The more you skip over it, the better you get at it too. This comes with practice and the more you practice it the better you get at it.
When you get better at it, you slowly create a new set of healthy habits. And habits are one the best things for us, IF they serve us. Because unhealthy habits can easily be one of the most detrimental things for us. The brain likes easy and if skipping workouts feels easy, it will gravitate toward that.
Commit yourself to a realistic schedule that fits your life.
Over committing sets you up for failure. We have all done it before. Committed to working out 6 days a week, and this will be THE time that we are finally motivated to get back on track. But if you commit yourself to a schedule in which requires you to give more energy than you have, you will find yourself struggling to keep up and revert back to your old ways. Start small and build. Five minutes a day is better than no minutes. Two workouts a week is better than none. Once you find yourself completing these small bouts of exercise slowly build your motivational toolbox.
Now that you have some perspective here are 4 awesome workouts to give a try!
Your version of sprinting.
When I talk about sprinting it doesn’t always have to be what we typically envision: printing like a track star in the Olympics. Sprinting like that is hard on the body and not for everyone. Not for most people actually. So when you sprint (which can be done running, on a bike, in the pool, using stairs) go at a faster than normal intensity that causes you to be at a non conversational pace. For me this feels more like a fast jog. Start with 20 seconds at a fast pace and then rest until you feel ready to go again. Repeat 5 times total to start.
Get after it with leg day!
15 Goblet Squats
15 Walking Lunges
15 Elevated Glute Bridges
50 Bicycle Crunches
40 Bodyweight Squats
30 Glute Bridges
20 Push ups
10 Jump Squats
Pair together a few exercises that focus mostly on one muscle group and using dumbbells perform each exercise for the number of reps.
10 DB Thrusters
10 Push Presses
10 Push ups
10 Bent Over Rows
Again, don’t forget to grab your spot in the lifestyle group. Registration closes this Saturday. More details here.