1. Do The Workout You Love The Most
Getting the exercise in for the day is the most important even if you have to go a little rogue to do so. I love P90X3, but my favorite workout from the set is Triometrics. If I am in a rut and don't want to do anything at all I will reach for this DVD because I know I can nail it. If you are doing a program where some workouts are longer than others reach for a shorter one. You obviously don't want to do this every day and it is important to stay on schedule, but if reaching for your fave will get it done than don't fight it!
2. Give Yourself An Ultimatum
I love to drink coffee outside on the patio on a beautiful morning, but I won't let myself until I get my workout in for the day. Even if I have to push it off a little later, I'm sure to fit exercise in so I can allow myself to have that coveted relaxation time. Maybe you like to watch a little TV, read a book, or garden in your spare time. Use these fun activities as an ultimatum to make exercising a priority. I know that drinking coffee on the patio is not going to keep me in shape and help me to live longer, but I really enjoy it and allow myself to have that time as long as I get my workout in for the day.
Did you know that the shear act of completing a task and crossing it off a list stimulates the release of dopamine in the brain which gives you a feeling of satisfaction and reward? You are actually happier when you can see that you've accomplished what you set out to do. This is such a simple way to motivate yourself to get your workout in as well. No one likes to stare at a blank box that hasn't been checked off. If you aren't charting your progress start doing it today! T25, P90X, and Insanity all come with wall calendars that you can write on and if your workout doesn't have a chart then make one yourself! It will keep you on track to finish.
4. Get A Heart Rate Monitor
This simple piece of workout equipment can be the difference between a "good" workout and a "great" one. A heart rate monitor allows you to track calories, duration and percentage of your maximum output. It makes even the most boring workout fun because it allows you to push yourself harder. I have a $30 Sportline from TJ Maxx, and you can find them online or at any sporting good store at all price points. A heart rate monitor is a great investment and may be that extra push you need to get your workout in for the day.
5. Remind Yourself WHY
Everyone works out for different reasons. I personally feel better about myself when I am fit. I am more confident when I feel strong and toned and I want to set a good example for my kids about hard work. This might not be your "why" and that's ok, but the key is finding it. If you don't know why you're killing yourself to get that workout in or if you can't find a reason to get in shape you never will. That's the bottom line. Figure out why you want to work out and remind yourself every day, especially on days when you don't feel like it.
With a simple iPhone you can easily record your workout to check for proper form and technique. You will push harder when you know the camera is watching too. When you review the feed you can take screenshots by pressing the top button and main button at the same time. It's great to have a few action shots and they can be used to see your progress. Seeing results it can really help you to stay motivated so be sure to include the date when saving your images. The scale isn't always the best indicator of fitness so be sure to take pictures and measurements to capture the whole story.
7. Give Yourself A Long-Term Reward
Do you like new clothes? How about a pair of trendy new sunglasses? Maybe you're more of a reader or audiobook person. Whatever it is that will help you to get through a full workout program is what you should reward yourself with in the end. If you are doing a 90-day program, you may need to reward yourself every 30-days that you complete so that you keep going. You don't need to spend a lot of money on rewards, but do not make them food related. Your days of an ice-cream sundae after winning the little league game are long-gone. Make your long-term rewards something that won't be gone a few minutes later. Think of things that make you smile, or experiences that you would like to have. Get creative and reward yourself when you finish your workout program. Use that reward to force yourself to press play every day.
8. Join An Accountability Group
On the days that I really don't feel like working out, I think about the people in my Challenge Group. I know they are busting their butts and getting their workouts in so I have to as well. They all have kids, and jobs and a million excuses, but if they can find the time then so can I. I know that by 10pm every night I better post my workout or I'm going to get called out. This is the magic of a private online group. Even though we may live in different states and be doing different workouts we all are holding each other accountable to make it happen. My next 60-day fitness group starts June 9 and if you want this accountability you are more than welcome to join! Just go to my coach page at www.fb.com/youcandoitreset and click on "Events". It's fun and free and there are themes and prizes for participating.
This is the part where you walk away from your computer, press play, and dominate your workout! Have fun!