By: Gabriel Ryan, School Health Blog Writer and Contributor
Establishing and maintaining a fitness program can be a challenge, but those who stick with it often share that the rewards are worth the effort. Here are five strategies to keep your motivation high and help you stick to your fitness goals.
- Set Clear Goals and Track Your Progress: Setting specific, measurable, achievable, relevant, and time-bound (SMART) goals can give your fitness journey direction. Aim for something concrete. Having clear goals provides motivation and a sense of accomplishment as you achieve milestones along the way. Keep a journal or use fitness apps to log your workouts and progress. Seeing how far you’ve come can be motivating. You can track your workout, equipment used, distances, and/or time spent exercising.
- Create a Routine: Consistency is key. Establish a routine that fits your lifestyle at a time of day that works for you to integrate exercise into your daily life.
- Find a Fitness Partner: Working out with a friend or joining a fitness group can increase motivation and make it easier to stay on track as well as making fitness more enjoyable.
- Focus on the Benefits and Work Toward a Positive Mindset: Regular physical activity can improve mood, boost energy levels, increase sleep quality, and increase overall well-being. Keeping these benefits in mind can be a powerful motivator on days when you don’t feel like working out. A positive attitude towards fitness can make all the difference. Focus on your journey rather than comparing yourself to others. Everyone’s goals are different.
- Stay Flexible: Life can be unpredictable, and sometimes your fitness plans may need to change. Instead of this being a setback or failure, approach these situations with flexibility. If you miss a workout or are not feeling well, it’s okay- focus on getting back to your routine as soon as possible.
This topic is currently front and center for me, I am learning to incorporate these strategies into my routine and revisiting some fitness goals. A couple months ago I decided to start working with a personal trainer/exercise specialist, Patrick Keehan at my local gym, LifeTime. I wanted to jumpstart and refresh my fitness routine but wanted to try something different than the traditional physical therapy I’m used to. I was curious about what gym equipment I could access, and which group fitness classes would be of interest to join. A personal trainer can be helpful if you are unsure where to start or how to progress, they can provide personalized guidance, create a tailored workout plan, and help keep you motivated.
Since Patrick has worked in this capacity as a coach and instructor for many years and meets with several people each week. I was curious about his perspective on what helps people stay motivated to keep up with a fitness routine. Without hesitation, Patrick said, “it’s critical that people have a goal in mind that is specific and measurable and to really think about why this goal is important to them, just knowing the “why” really helps keep people accountable and focused on progressing toward the goal”, further he shared, “when a person loses motivation, they didn’t find the right “why” for themselves in the first place.”
Patrick and I mapped out a plan to meet up three days a week for the first several weeks and will taper down the frequency after a few months. During the week we meet at 5:00 am, and on the weekend at 6:00 am. In the short time I have been trying out this routine, I have learned a few Pilates and flexibility type stretches, several resistance band movements, breathing techniques, and how to use a few pieces of equipment at the gym. I am definitely not your average gym client, finding creative ways to accomplish a reach or a stretch while sitting in my wheelchair or out on the workout table takes time, patience and creativity. Patrick and I are learning a little bit more about each other during each session we work together. The staff I’ve connected with at the gym have made me feel welcomed and fostered a sense of belonging, from David the training manager with a variety of ideas, Braydon at the front desk greeting me by name, Preston one of the trainers going out of his way for a fist bump and vibe on great music, and of course Patrick who looks forward to encouraging me to push myself just a little more each time. I also receive various waves from gym regulars as they stair step their way toward their goals. The environment and the people have been great motivation for me, I can’t help but think maybe those fellow gym goers are motivated just a little by seeing me roll through the gym as well, during those early morning hours.
“When you feel like giving up, take a moment to breathe and remember your purpose.”- Anonymous. You might change activities and direction, but the important thing is to keep moving!
I’d love to hear what your best tips are for how you stay motivated or motivate others. Please reach out to let us know!
Gabe’s Favorite Highlighted Workout Items:
- Staying Hydrated– Giraffe Bottle Hands Free Drinking System
- Resistance Band– CanDo Multi-Grip Exerciser, 6 Foot Exerciser
- Exercise Balls– Inflatable Exercise Balls
- Hand Exercise– Thera-Band Hand Exerciser
Let us know: Did you find this article interesting? Would you like to read more of these type of articles? Do you have a topic you would like to see highlighted? Contact me through email Gabe Ryan gryan@scoolhealth.com. I’d love to know how you’ve use information from the School Health Access Angle segments.
