Staying Motivated for Fitness

Are you having trouble sticking with a fitness routine or getting one started? Check out these tips to get you on track and stick with a plan. Use these simple series of tactics to get yourself motivated and active!

Identify Goals

• Determine a starting point for your exercise program
• Record starting fitness goals and continue to track progress periodically. Record a timed walking/running mile, maximum amount of push-ups in a minute, waist circumference and your body fat percentage
• Give yourself a general fitness goal. What type of activities are you going to do and when are you going to start them?

Make a Commitment

• Make an exercise contract to yourself and identify specific workout goals
• Write down reasons you should and want to be active
• Post your contract and reasons for being active in places where you will see it everyday as a constant reminder

Get Support From Your Peers

• Seek out like minded people that will help keep you motivated and hold you accountable.
• Get your friends and family involved. Plan a weekly workout date with someone who is also interested in starting a fitness program.
• Join a local walking or jogging club. Many communities have charity and fundraising teams for races that you can join.
• Sign up for neighborhood boot camps or specific sports clubs

Break Down Fitness Barriers

• Identify your personal barriers to fitness. If time is your biggest barrier, identify 20-30 minute time slots throughout your day where you could squeeze in a workout.
• Invite friends along or join workout groups and classes.
• Plan your workouts ahead of time and block of your calendar or schedule.
• Choose workouts that require minimal equipment that you can do at home.
• Exercise with your kids. Go for a family walk or play a sports game with them in the backyard after school.

Overcome a Plateau

• Once you've gotten into a fitness routine and feel like you have hit a plateau, think of being F.I.T.T - Frequency, Intensity, Time, Type
• Change how often you  workout- try for at least 3-5 days a week
• Increase the intensity of your workout- you should be working at about 65-90% of your max heart rate.
• Each workout should be between 20 and 60 minutes.
• Change the type of exercises that you are doing. Add variety to your workout to challenge your body in a new way. 
• Try to add in more aerobic and cross training exercises to your workout plan.

Celebrate Healthy Successes

• When you hit a personal milestone, whether it is a healthier weight, lowering your blood pressure or cholesterol, improving your sleep habits or increasing muscle tone, reward yourself with a tangible item.
• Reward yourself with something other than food. Get a massage, a new workout outfit or new piece of workout equipment to keep encouraging your new healthy habits and exercise routine.