MOVE IT, MOVE IT
Your ultimate motivation masterclass – 11 steps to get back on the workout wagon pronto
Why not implement the five minute rule?
WITH spring around the corner, it’s the perfect time to dust off those winter cobwebs and get fitter.
Almost a third of Brits say exercise gives them more energy, while 19% say it helps their confidence and 23% found they lost weight through exercise.*
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But, despite this, we’re not always as active as we’d like.
“Many people lack motivation, due to not having strong enough goals,” says Sarah Campus, PT and founder of LDN Mums Fitness.
She also says that you need clear reasons why you want to exercise, as well as the right set-up.
A busy mum is unlikely to go to the gym if it’s a half-hour drive away and the classes book up fast.
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However, she might find the motivation to run around the local park to get some peace from the kids.
Here, experts explain how to find motivation from nowhere. . .
SET CLEAR GOALS
Create defined goals and remind yourself of them regularly.
“Note them down, stick them on your fridge or the front of your diary,” says Will Duru, PT and founder of fitness app 12 Reps.
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“This way, you won’t lose sight of why you’re putting in the time to exercise.”
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But make your goals small, so you feel like you are achieving something.
Apps like NHS Couch To 5k do this for you, helping you reach 5km in nine weeks.
FEEL THE BENEFITS
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It’s fine if your goal is a six-pack or toned pins for summer, but make at least one reason to exercise that is not looks-based, whether it be to de-stress, sleep better or feel strong.
“Progress becomes an adventure when it’s about capability, not just aesthetics,” says Ollie Campbell, PT and founder of The OC Method.
“Measure success by what your body can do, such as the weight you can lift, the distance you can run or the handstand you’ve learned.”
GET A COACH
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If budget allows, a personal trainer can be a good investment, even temporarily.
“A PT will teach you the correct exercise form, while also helping to build up your confidence in the gym, so when you do it alone, you won’t feel intimidated,” says Will.
“They will also write you a programme you can stick to, so you don’t need to spend any time planning your workouts.”
Can’t afford a PT?
Try the GrowGirl app, from £14.99 a month, which offers personalised workout programmes, or Runna, from £15.99 a month, for a running plan.
PACK THE NIGHT BEFORE
Morning workout planned? Reduce the thinking involved by having everything ready to go the night before.
“This removes the ‘I’m not prepared’ excuse in the morning, plus psychologically, it gears you up to work out,” says Will.
QUIT CANCELLING
Nothing will make you move heaven and earth to attend a class like a no-show fee.
“If booking a class in itself isn’t enough to keep you accountable, then book a class that will fine you if you choose to cancel,” says Will.
Or see if you can pay for classes in a block or per term (such as with a sports club).
“In time, you’ll get into a routine and won’t even feel the need to cancel in the first place,” he adds.
GET QUIZZICAL
Next time you’re struggling with motivation, ask yourself: “Will I exercise today?”
Or be specific and ask: “Will I run 5km today?”
According to researchers at the University of Illinois, people who ask themselves whether they will perform a task generally do better than those who tell themselves: “I will exercise today.”
They think that it encourages your brain to imagine the process and eventual success, making it harder to find excuses.
SCHEDULE WORKOUTS
You wouldn’t bail on a work meeting in your calendar, so the same should apply to exercise.
“Set aside time on a Sunday to schedule your workout week ahead of time,” says Sarah.
This will also help you to be realistic and create a plan you can stick to.
“Throw out the ‘all-or-nothing’ mindset,” she adds.
“If you have a hectic week at work, take the pressure off and aim for two or three 20-30-minute sessions.
"If you have a quieter week, aim a little higher.”
SWITCH IT SEASONALLY
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Adapting the intensity of your exercise regime to the seasons can be a really powerful motivation tool.
“Instead of pushing through the same high-intensity circuits that you’d relish on a balmy Saturday in July, think about what feels genuinely energising in cooler weather,” says Nancy Best, PT and founder of Ladies
Who Crunch. “Whether it’s steady-state cardio, like sitting on the stationary bike in the gym while watching your favourite TV show, or lighting some candles for at-home Pilates, try to find a more seasonal cadence.”
CHOOSE YOUR TUNES
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Music moves you, literally.
Research has found that listening to high-tempo tunes reduces the “perceived effort involved”, meaning you’ll find your exercise easier than you would without music.**
“So often, people just hit shuffle on Spotify, or play an album that has a set of sad songs in the middle of the soundtrack, then wonder why they never quite make it to starting a workout,” says Nancy. Curate a playlist specifically for when you’re feeling unmotivated – think Don’t Stop Me Now by Queen or Lose Yourself by Eminem.
BUDDY UP
“Surrounding yourself with others who share similar goals can provide encouragement and accountability, making it easier to stay on track,” says Jake Dearden, a PT and Hyrox Master trainer.
“Plus, when you’re having fun with others, it transforms fitness from a chore into a fun experience that you look forward to.”
Create goals, such as hitting 10,000 steps daily for a month, and book in a reward for the end, like going for cocktails.
You also might find you make friends at a run club or social sport.
TRY THE FIVE-MINUTE RULE
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Sometimes we just really don’t want to exercise.
Before you give up completely, try the five-minute rule.
This involves you showing up to your workout and completing just five minutes.
“If you want to quit after five, it’s totally fine,” says Sarah.
“However, more often than not, once you’re moving, you’ll want to continue.
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“Some days, the hardest part is just starting.
“But give yourself five minutes and see what happens.”
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