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Work hard—stay motivated

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How to stay motivated for the gym

1. Schedule your workout in like it is your job

Yes, you read that right. Schedule your workout into your life like it’s work—ironically, working out is “work,” but for this explanation I want you to think of your workout as if it were your actual job! No, you don’t get paid for working out but you do gain a lot from it.

Envision this task like you are getting paid to go to work and that it is a duty to be on time and like it is a must-do a few days out of the week! Whether you gain muscle, energy, independence or simply some “you” time—it is a well-known fact that exercising is linked to so many positive benefits and it should be scheduled into your daily routine.

2. Find a partner in crime to enjoy your workout with

Studies have shown if you are new to the gym, you are more likely to stick with your new-found passion with a partner in crime. Not only are you more likely to attend fitness classes or the gym in general, but your workouts will be enhanced by someone you work out with. You may be more comfortable lifting heavier and you just might push a little harder in your workouts by the sheer fact that someone is present with you and encouraging you.

3. Get some sleep

Sleep can be as important if not more important than getting your workout in. Sleep has been linked to optimal performance, emotional stability and satiety (also linked to fat loss and gain) in many studies. Try setting yourself up for success by hitting the sack at a decent time. Having trouble sleeping? Try cooling your room before bedtime, using black-out blinds or turn on a lavender-scented diffuser before you head off to dream land.

4. Set both short- and long-term goals

Setting goals is such a huge part of health and wellness. Having short- and long-term goals ensures that there is a plan put in place that is centered around your fitness and nutrition goals. Having a coach along for the ride can often make this transition and goal setting more manageable. Be sure to set short-term goals that are reasonable and attainable within a few days, or a couple of weeks. An example of this might be to incorporate a new vegetable that you have never tried into your nutrition regime three times a week or reaching a new personal best at the gym!

A long-term goal may be more complex and requires more discipline and focus, such as weight loss or being able to run a marathon without stopping. Your long-term goal may be to improve your previous blood work results or make the relationship you have with food more moderate and sustainable.

5. Have some flexibility

Just because you joined the gym or decided to set out a new goal for yourself, doesn’t mean things need to be so extreme! Having new goals are exciting, but this shouldn’t mean that you sacrifice your social life or that you can’t miss a workout every now and then. Be flexible with yourself. Just because you scheduled in 30 minutes of cardio and a long intensive leg day, but time runs short doesn’t mean that it can’t be altered! Perhaps you may only get your lift in or your cardio. You are only human. The point is that you’re trying. Take the time to congratulate yourself on your progress, determination and dedication and move forward with your day! Embrace your crazy lifestyle and celebrate your successes!

More Inspiration: Now you’re motivated, check out this article on finding the right exercises for you!

Author: Holly Weselowski is a registered nurse with a passion for nutrition. She is an online coach, providing custom nutrition plans and workouts and a two-time UFE world champion bikini competitor. She occasionally writes articles for Optimyz Magazine.

Facebook: Holly Weselowski UFE Pro


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