Get yourself back on track! Tips for Training and Exercise Motivation.

This morning I have woken up to find everyone is talking about ‘Blue Monday’. Well, if you are feeling like the enthusiasm for your training has waned somewhat since two weeks ago, or perhaps you had wanted to make some changes but just felt ‘meh’ and didn’t quite get round to it, here are a few handy hints which I hope will help to get you (back) on track!

1. Be Kind to Yourself

I put this at the top of the list for a reason. It can be all too easy to be self-critical, and actually, kindness to ourselves is an often under-appreciated skill. Our internal voice can sometimes tell us unhelpful things, such as ‘I’ve messed up’ or ‘I’ve failed’, but in reality these are simply thoughts. By pro-actively noticing when we start to have this unhelpful dialogue with ourselves, acknowledging it, and then choosing to use kind words instead, we can start to form a more helpful, supportive and productive relationship with ourselves. If you struggle with self-kindness, it can be helpful to think about what you would say to a friend in the same situation. How would you support and encourage them? Say these same things to yourself.

2. Why is Training Important?

Whether you are training to perform in a particular sport, or training for health and fitness purposes, it is vital that you have taken the time to consider ‘why’ training is important to you. If you haven’t, it is likely to become a chore as opposed to a rich and meaningful activity. Take a moment with a pen and paper, think about the reasons you want to train. Is it to perform well in a particular race? To stay healthy as you age? Why is that important? Really delve into your thoughts and write them down. There are no right and wrong answers here, but getting really clear on why you want to train regularly will help you stay on when those inevitable ‘I don’t feel like it’ days come along!

3. Be Prepared – Get Everything Ready!

This practical tip should not be underestimated! If you want to ensure that you stick to a planned workout, make sure you have got everything ready for it the night before. This is even more important if you will be working out first thing in the morning and may feel a bit ‘brain fog’ when you wake up! So, have you got all the kit you need ready? Including socks? Any equipment you will need to use? Is it to hand? Have you filled a water bottle up? (I always fill a bottle of water ready the night before as it helps me set an intention). Make sure all the clothes you will need to put on are laid out and to hand. If you are getting up early, I mean put them right next to your bed, so that you can reach them from the bed, not on the other side of the room. Don’t leave yourself space to make any excuses.

4. Make it Non-Negotiable

To ensure you stick to your planned training session it is really important that you think of it as ‘non-negotiable’. It is not something you ‘might’ do, it is something you ‘will’ do. Just like brushing your teeth, or getting dressed before you leave the house! With this in mind, it is a really good idea to put all your training sessions into your diary as you would any other appointment. Make sure they are there in black and white and know that they will be happening.

5. Power in Numbers!

When we see ourselves as part of a group, we behave according to the norms and values of the group. Therefore, if we see ourselves as part of a group that values training regularly, we are more likely to train regularly! Cool, eh? What does this mean in practice? If you are struggling to stick with a training plan, could you join or create a group that will help to motivate you? This does not have to be anything complex. Are there a few other people you know who have similar goals to you? Could you create a Whatsapp group with daily or weekly check-ins? Are you part of a group aligned with your sport? Can you involve yourself more or use this as a way to engage more with your training? Is there a fitness class you could join? Or a facebook group? Could you start a small running group with friends or colleagues? Whether you prefer to complete your training alone or with others, there are numerous ways to connect. Try to find or create a group or format that resonates with you, and whose values and behaviours are aligned with how you would like to see yourself behaving. So, if for example a key factor for you is to train first thing in the morning, find (or create!) a group that does this!

6. Progress, not Perfection

In any endeavour, do remember that we are human. This means that we are fallible. It is highly unlikely that every training session will go exactly as you expect. Perhaps you have a day where you ‘fall off the wagon’. Perhaps you realise you have been off it for a week, or two weeks. That is ok! Refer to point 1, Kindness. What is important is that we recognise when we have started moving away from what is important to us (point 2, Why) and start to once again behave in a way that moves us towards this. If we hold what is important to us and why front and centre, we can use this to help guide us back to our desired behaviours when we notice ourselves going off course.

If you are looking to plan and structure your training, you may also find my post on goal-setting helpful. You can find it here: https://www.laurarowe.co.uk/post/goal-setting-more-than-being-smart