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10 Steps to Keep Yourself Motivated to Exercise Regularly

10 Steps to Keep Yourself Motivated to Exercise Regularly

Disclaimer: I am not a trained health and wellness guru, nor am I medical doctor. Before embarking on any exercise activities, you should consult with your doctor or healthcare professional.

Exercise. It’s an important part of any healthy lifestyle. Exercising can be one of the hardest activities to commit to doing regularly. Scheduling a workout is easy, but getting yourself to partake in some form of physical activity (i.e. exercise) is where things get tricky. Many friends, relatives, acquaintances, and people I meet often complain about wanting to exercise regularly, but all seem to have excuses why they are unable to do so.

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There are a combination of factors why people don’t exercise, a few of these factors are: 1) lack of time, or engagement with other activities that are deemed of higher priority than exercise, 2) physical restrictions, such as having an injury or disability, 3) good ol’ laziness, and 4) being ill. Aside from being ill, three of these excuses can likely be addressed and dismissed with a little motivation.

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Below are 10 steps I use to motivate myself to exercise more regularly:

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  • Determine the types of physical activity you like or dislike, as well as the activities that you physically can or cannot do. Focus on doing the activities you enjoy, can do, and able are to financially afford. You don’t need to sign up to a gym contract to get a good work-out. There are an endless number of exercises you can do without gym equipment or weights. You can learn more about such exercises by researching websites and videos online using search terms like “exercises without weights”. The key is to explore and try new and enjoyable ways of becoming and staying physically active.
  • Visualize performing the exercise activity. William Arthur Ward was quoted saying, “If you can imagine it, you can achieve it. If you can dream it, you can become it.” This quote holds true even for small feats, like going on a daily jog. Visualizing gives your brain something to do before your body does it. It also makes exercising seem more surmountable, considering any obstacles one may face.
  • Time limit your activity and don’t cut yourself short. Tyler Durden from Fight Club said it best, “Don’t let the things you own, own you.” Your job, cell phone, computer, friends, or family can take up a lot of time, but surely you can grant yourself some time to eat, sleep, and use the bathroom, so why not a few minutes for exercise? For example, you can start with 5 or 10 minutes, three days a week, and build up from there. Even if you’re super busy traveling the world, you can take 5-10 minutes to stretch and do some push-ups or sit-ups wherever you are. You can always increase or decrease the time you spend exercising!
  • Form an exercise habit, no matter how small it is. One good habit can lead to another. Committing to too much exercise can burn a person out, especially if they haven’t had an exercise habit for a considerable period. Similarly, if you haven’t worked out for a long time, try starting with basic activities, such as simply dressing in your work-out gear, or going for a walk around the house or your neighbourhood. The key is to take time out for yourself and do something physical. Even taking 5 minutes to stretch your body is a good start, so long as you can keep doing it regularly.
  • Set milestones and goals for yourself. Having a fitness goal in mind can be helpful to staying focused. For example, if you wanted to be able to do 30 pull-ups in 60 seconds, you would want to work towards that goal by having several milestones, such as 5, 10, 15, 20, and 25 pull ups in between. Milestones ensure you keep sight of your goal by having a set of achievable and quantifiable steps leading up to your goal.
  • Get involved in the social aspect of it. Exercising alone can be a bore. Fortunately, in the digital age, it is easy to connect with fellow exercise enthusiasts who enjoy meeting up with others to partake in exercise activities of shared interest. Facebook friends, Eventbrite events, local running clubs, social fitness apps etc. all help to connect you to other people who can motivate and make it more enjoyable to exercise.
  • Build interest in the industry. For example, if you are getting into tennis, learning more about tennis racquets, string types and tensions, tennis clothing, tennis ball types etc. are all part of the journey towards becoming a more informed player. Learning about the industry products and services will give you a greater interest and appreciation for your chosen sport or activity, as well as possibly helping you boost your performance, if you learn of new methods to improve and become a better player/participant.
  • Work towards your ideal self. Remind yourself of the body and figure you see your ideal self possessing and exercise your way towards it. Let’s be clear, that apart from possible health issues, there is nothing wrong with being overweight, but a person may have a self-image problem if they feel their self-confidence reduced because of their weight or body shape. There is no harm in imagining and working towards or retaining the body you want.
  • Having a better lifestyle. Once you start to feel the benefits of regular exercise, you may also start to become more conscious of the food you eat and other aspects of your health. Exercising, eating and drinking right, as well as adequate sleep, are all important factors of living a healthy lifestyle. Eating healthy and getting adequate sleep will make it easier to retain your exercise routine.

Don’t quit. Just because you may find it hard to continue to commit yourself to three 10-minute sessions a week doesn’t mean you should stop altogether. Some physical activity is better than no physical activity at all. Don’t quit because you fall short of your milestones or goals. Forgive yourself for slipping up, dust yourself off, and try again. The longer you hold your exercise habit, the less likely you will quit, and the more likely you will build upon it!

Featured photo credit: pixabay via pixabay.com

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Areion Azimi

Product Director at Sweet Startup

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Published on May 3, 2019

8 Wonderful Weight Loss Tracker Apps: Achieve Your Fitness Goals Fast

8 Wonderful Weight Loss Tracker Apps: Achieve Your Fitness Goals Fast

Are you frustrated by why on earth you can’t lose any weight? Have you ever wondered if you don’t actually know how many calories you eat in a day?

How much exercise do you ACTUALLY get? Why does nothing seem to be working!?

If any of those questions sound familiar, then read on. Because I am about to show you some of the best tools you can use to pull yourself out of that rut!

If you can relate, I’ve been there too. In fact, if it helps your situation at all, I think most of us have at some point or another. Most people feel like, at some point or another, they reach a plateau. It’s that exasperating place that seems to keep us from moving forward (or is moving us slowly).

How can we break past this point? How can we start to see results and have the momentum to keep moving forward? The answer is simple:

To have a game-plan and know exactly what is going on inside your body.

Let me put it this way, in your business, do you go into work figuring you’ll find something to do once you get there? Probably not. You know exactly what needs to get done and you have a game-plan (a task sheet or to-do-list) to get you there. You might even have a few different “games” you play with yourself to make your work more enjoyable or listen to a motivational speaker to make sure your morale is up.

The same goes for fitness. If you really want to excel at your fitness goal, then you need to have a game-plan for success. You need to know what will keep you motivated, how to simplify things, how to be more efficient at your goals, and even find what you enjoy the most.

If you’re blindly trying to chase your goals, then you probably feel about as hopeless as a carpenter with a butter-knife. So, it’s time to stock your toolbelt for success!

I am about to show you the top fitness apps that will be game-changers for you. From nutrition trackers to step counters, these apps are sure to set you on the fast track to your fitness goals.

Keep reading to find the apps which might just shoot you past your plateau and into the lifestyle you dream of.

1. MyFitnessPal

    When it comes to favorite fitness apps, this one takes the cake (The Gluten-Free, Sugar-Free, Vegan cake that is).

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    MyFitnessPal is the best all around calorie counter that I have found on the market. This app is free, and has almost all the calorie counting resources available to you. Not only does it seamlessly estimate the daily calories needed to hit your goal, but it also gives you the methods to track it.

    Just enter the ingredients into each meal and it will add up how many calories you eat. Indulged in a burrito? No problem! Just scan the barcode and it will enter that in for you.

    Going a step beyond that, this app also tracks your macros (according to your own customized goals) and nutrients.

    While that all seems impressive enough, this app also tracks exercise calories and can sync to Fitbit, MapmyRun, and other apps to measure your exact energy ratio.

    If you want a one-stop map to success then this is it! This will not only help you develop a gameplan, but will also create a flexible plan to get you there.

    Get MyFitness Pal here!

    2. Fitbit

      I know you’ve already heard about this app before, and for good reason. Fitbit has been helping thousands step their way to health since it first came out.

      While investing in a Fitbit may not be cheap, I believe it to be well worth the investment.

      Fitbit will track your total amounts of steps each day. For those of you who are competitive, this is the perfect app to keep you moving throughout the day.

      This app can also sync with other fitness apps, like MyFitnessPal, to measure your exact energy expenditure each day. It’s a keeper for sure.

      Get Fitbit here!

      3. MapMyRun

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        This is another one for the competitive, beginner, or exercise enthusiast alike. MapMyRun measures the distance that you run and even tracks your route. And, you can sync your daily results with MyFitnessPal to keep track of your daily calorie burn.

        If you want to go at it with a friend, you can challenge them in competitions that are sure to keep you both moving!

        Once, my boyfriend (Now Husband) ran for 2 miles just before midnight to beat me in a competition that was ending the next day. Talk about motivation!

        MapMyRun is perfect for those who like to challenge themselves, love to be apart of a fitness community, or want a place for friends to hold them accountable to their goals.

        Get MapMyRun here!

        4. Zombies, Run!

          Are you having trouble pulling away from entertainment to go out and run? Then why not combine the two?

          ZombieRun is a fun app that is sure to get you moving if you are someone who is motivated by a good time. In fact, you might even have such a blast you will forget that you are exercising!

          This app takes you through a story-line makes you the hero. Each level will present a new challenge to help you progress and keep things exciting.

          And don’t even worry about your pre-workout. Imagining you are the hero in the story will be enough to keep your adrenaline pumping on it’s own.

          Just be sure not to move too slow or the “Zombs” (As we runners affectionately call them) might catch you!

          Get ZombiesRun here!

          5. Prepear

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            Are you tired of sitting down for hours and trying to strategize what to eat? This app helps cut this time in a quarter.

            Simply add online recipes into your weekly meal plan (breakfast, lunch, and dinner) and it will organize all the ingredients you will need into a shopping list.

            With all your meal planning in one organized area, it will be easy to find which meal you plan to make for the day. This will keep your healthy recipes delicious. You will seriously never have to fret about meal planning again!

            Bye Bye paper shopping lists! And Bye-Bye fast food! You won’t be needing that anymore!

            Get Prepear here!

            6. Strava

              If walking is your health resolution, this one might be for you!

              Strava was actually sent to me by one of my clients for me to track his daily walking. This app is sure to get you into healthy habits that you enjoy. In fact, you might start losing weight before realizing that you’ve even been exercising.

              This app enables you to track your trails and mileage, take pictures, and invite friends to join. It is a keeper for beginners and hikers alike.

              Get Strava here!

              7. Aaptiv

                If you find yourself at the gym and not sure what to do, then this app might be for you.

                Aptive gives you workouts to do and instructs you how to do them.

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                While there’s nothing quite like the accountability of a personal trainer, Aptive is a great way to be guided through exercises without having to dish out tons of money.

                The online instructors will guide you through the movements and keep you focused on finishing the workout. This app is sure to make you a gym rat in no time!

                Get Aaptiv here!

                8. Freeletics

                  Here’s one for those of you always on the move! Freeletics is an incredible app designed for people who just don’t have the time (or motivation) to drive down to the gym.

                  Freeletics provides online workouts designed specifically from bodyweight. No equipment is needed!

                  You will be surprised at what a great workout you can get without any equipment.

                  That’s right, you work-travellers — Say goodbye to your excuses because this app is bringing the trainer to you!

                  Get Freeletics here!

                  The Bottom Line

                  These 8 apps are sure to revolutionize your fitness goals. Guesswork will no longer be a part of your fitness journey. These apps are like carrying professionals around in your pocket all day!

                  Get ready to be motivated, informed, and ready to start achieving your dreams! Good luck on your fitness journey!

                  Featured photo credit: Marion Michele via unsplash.com

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