Posted in Personal Development

10 Ways to Stay Motivated to Exercise!

Well it’s 2019 and I bet plenty of you have muttered these words… ‘right that’s it after Christmas… I’m going to get fit/loose weight/diet. But come February is your determination wavering after the usual hum drum of life sets back in? Your so tired after work, the kids need you, you’ve not got time, blah blah… we’ve all been there. So how can you start and more importantly stick to a new you fitness routine? I was thinking about this on the treadmill the other day. What sparked me to is knowing that January will be a manic month in the gym but come February it will trail off. So here’s my advice on how to stick with fitness this year.

1. Make it a health mission

Firstly I think it needs to be just that… a health mission. This is about you feeling better, brighter, more energetic and full of life. That needs to be your on going goal to feel good… notice how I say ongoing… there’s no end goal here this is your life and you should strive to feel the best you can through out it.

2. Find something you love

You need to find something you love. You can’t make this a chore! If you know you hate the gym don’t pick that!! Maybe you could go swimming? Walking or jogging? Tennis? Zumba? This is all about committing to exercising. Don’t let you mind just jump to the gym… what did you enjoy as a child? Could you join a local team? Bottom line… if you don’t enjoy it it’s harder to stick to it.

3. Get the right gear

What ever you choose get the right clothes to wear. You want to look the part even if you don’t feel it. Also if you buy yourself a new fitness outfit it will spur you on into going to… I mean you don’t want to have wasted your money! The wrong gear can also make you sweat more. I once had some trainers that I swear made me hotter when I trained… they just weren’t breathable enough.

4. Find the right place to train

So this doesn’t apply if your exercising at home but if you are doing it out the house not all places to train are the same. Just because you didn’t like one gym doesn’t mean you won’t like another… some are large and spacious, others more intimate. Some are women only which might appeal, some are aimed at body builders/heavy lifters. I wasn’t a fan of swimming unless it was on holiday… pools are not warm enough and I’m always cold in the changing room after. I recently changed fitness club and guess what? I tried the swimming and I loved it! The pools not busy, temperature is good and the changing rooms are lovely.

5. Find the right instructor

Much like the right place to train an instructor that is good at what they do and train at a pace you enjoy is worth their weight in gold. Personal trainers vary massively I’ve learnt over the years… yours should really make you feel at ease and listen to you but also motivate you to go that extra mile. Instructors of fitness classes styles will vary too. I’ve found this a lot though in yoga. I once went to a class where the teacher literally whispered what we were doing through out! I struggled to hear and kept having to crane my neck to see what she was doing! Some people may have enjoyed that but I preferred to hear the direction clearly. If your trying a fitness class, try several! Find an instructor you like.

6. Don’t set unrealistic goals

I love goal setting, goals are great as they motivate you! But try not to set super challenging ones. You will only be disappointed when you don’t achieve them. Instead set goals in bite size pieces… if you are just starting out running and your aim is to run a marathon keep it in mind but maybe write down run 5k first and keep upping your goal. Another one is promising yourself you will go the gym five days a week when you know it will be a struggle. Why not aim for three which is more manageable and if you go any extra it’s a bonus.

7. Schedule your workouts

Life is busy! Get those work outs in the diary like you do with work appointments and drinks with friends. If it’s in the diary it has to happen! This is my mentality anyway. If it’s right in front of your eyes as you look at your day/week which is bound to be full of non negotiable stuff your exercise regime becomes a part of this too. I also find finding fitness classes where you have to book in helps. I’m on the fence about exercising with a friend thing though… if you do this be careful who you choose as their just not feeling it tonight can rub off on you. If you come dependent with going with someone.

8. Create the ultimate playlist

It’s amazing how much music can motivate your work out. Obviously if your going to a fitness class they are mostly done to music. But that music is carefully selected for a reason. Get together a playlist of songs you love but ones that make you want to train faster and harder. Also if you’ve got headphones in people are less likely to speak to you and interrupt your work out – BONUS!

9. Take progress photos

Okay so you may well hate this at the beginning if your unhappy with how you look… but take the photos trust me. You might think your not progressing or changing but you can miss these little changes as you go along. Progress photos will help you to notice better and will serve as a reminder of how far you’ve come. That said I’m a big advocate of its about how you feel as much as how you look.

10. No such thing as a bad work out

You’ve heard this before but it’s totally true. I’ve had days where it’s just not happening for me, I’ve done half a work out and literally left the gym! Then the next day I’ve come down with a cold. Listen to your body… it knows. However be realistic with yourself… make sure it’s your body that’s not feeling it and not your mind. If you really feel unwell don’t push it. Any form of getting your body moving is better than none. Also if you have a bad day don’t let it set the tone for the whole week!

It might not be easy at first but persevere. In my experience there will come a point when it is part of your routine and you feel almost guilty if you don’t go/do it.

Any other tips you would add here? You’ve got this… in 2019 your going to feel amazing!

Rachael 🙂 x

Posted in Personal Development

What’s not to love about January?!

I have to confess… I’m a total lover of January! I know this month is not favoured by many… so I thought I would sell it to you. Let’s look at the first month of 2019 through rose tinted glasses, let’s have a positive start to the year!

1. You get to put away the tree, decorations and all the Christmas presents and other bits of random crap that have gathered through out the festivities. You can’t deny it… there comes a point when you just want your house back. Bonus – your living room feels huge now!

2. Normal life resumes… now you might challenge me on this but I love my job, I love working (I know I’m lucky) I love to get back to routine. None of that ‘what day is it even?’ If it’s not got a name (Christmas day, Boxing Day etc) we have no bloody clue.

3. It signals the start of a brand new year! You can put the past year behind you good or bad and think about your hopes and dreams for the year ahead. Added to this is the fact you can start using a brand new diary (sorry – stationary lover here! I still adore a paper one)

4. GOALS… I love to plan, try to be organised and set goals. What are your plans for 2019? Don’t just saunter through life from month to month with no direction… go plan those goals… you will feel great when you achieve them. Make this a great year to look back at!

5. New year, new me! Post Christmas it’s time to get fit! Everybody loves to make January the month they commit to fitness, motivation is at an all time high and it’s great to see! Be a cheerleader for your friends and offer support as they start out on a new fitness journey… help them to see it through… not just in January.

6. Everyone is skint in January so nobody will be wanting to do much therefore you will be able to save money by staying in. Which is only a good thing after the hectic month of December where endless nights out and activities with the kids are sure to have left your bank account crying… not to mention the gift buying. Embrace the cold dark nights with a new Netflix series.

7. You can actually see things in shops… no but seriously… I love to shop but December is torture, saying excuse me every few seconds as you navigate yourself through crowds to find what you want and don’t get me started on the queues!! Added bonus is the sales if you can be bothered rummaging through (I fast lose patience!)

8. With Christmas done and dusted January is a great month to look at holidays. Where do you fancy going this year? Planning a holiday will give you something to look forward to.

9. It’s my birthday! Ok so that’s a reason for me to love it not you unless you are a January baby too! If so Happy Birthday!

So that’s it… is there anything you would add here? Happy January guys! Make it the start to a fabulous year.

Rachael x