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Struggling to stick to your fitness goals? Take a leaf out of one of these professional’s books and you might be surprised how many times you find yourself in the gym this week.
Sometimes, it’s not the actual workout that is the most challenging part about keeping fit, it’s finding the motivation to get up and actually do it. Fighting that urge to hit snooze and stay in the warm comfort of your bed, even for an extra 20 minutes, is a tough one to beat.
In fact, a lot of us rely heavily on motivation alone to make that transition from couch to treadmill. But the reality is, motivation can only get us so far. “No one wants to hear this, but motivation doesn’t work,” confirms high profile trainer and ambassador for our Health of the Nation campaign, Sam Wood. “The only way to see consistent behaviour and consistent results is if we set goals that are rooted in healthy habits.”
Top athletes agree too. No matter how much they’re chasing their next big win, motivation works best when all other aspects of their training are aligned. “Personally, I think motivation is a bit of an illusion,” says professional surfer Molly Picklum. “Most of the time, it comes down to discipline, and understanding why putting in the work each day matters.”
Want to cement healthy habits that will last long-term? Here’s how the fitness pros hack their motivation to get it done, day after day.
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1. Adopt the five-minute rule
On those days you really can’t be bothered to move, Wood has a solution: aim for five minutes. “When I can’t shake [that feeling], I tell myself five minutes is better than nothing,” he says, adding that it’s a great way to trick your brain into thinking you won’t go ahead with the whole workout. “The thing is, once I’ve gone through the hassle of getting into my activewear, starting the workout and the endorphins kick in, I never stop at five minutes, I end up doing the entire workout.”
2. Dangle the proverbial carrot
If rewards are your greatest form of motivation, find the thing you desire most and use it to fuel your training. “If I’m honest, I’m never motivated when I’m training in the gym, but if I dangle the carrot, or rather a delicious cupcake, close enough in my sight, whether it be the idea of winning my next comp or hitting some major air on a wave, that’s when I find my fire,” says Picklum. “It can be really challenging to stay motivated on the days when you feel as though you’re pushing sh*t up a hill, but when I remind myself of that reward, I’m able to readjust my focus and power through every time.”
3. Share goals with a partner or friend
Accountability is one of the most powerful tools for motivation, particularly if you tend to put off exercise on days when you don’t feel like it. “A great hack is to share your exercise goals with your partner or a friend,” says founder and principal instructor of Fluidform Pilates, Kirsten King. “The same goes for when you’re at the gym or part of an at-home online program. We use a buddy system at Fluidform and that feeling of being responsible to another is one of the most effective ways to keep members on track.”
4. Don’t allow for curveballs
“If you’re relying on motivation alone, you’re doomed,” says Wood. The reason? Each day brings its own curveballs that can completely disrupt your workout plans, “Which when you have a business and four kids, happens every two hours.” The key is to schedule your workouts in at a time you know they’ll get done. “Having a routine that is habit-based is the only way you’re going to sustain results,” encourages Wood. “ For me, that means exercising first thing in the morning, before the kids are awake and the chance of being disrupted is minimal.”
5. Transform your fear
If fear is holding you back – whether it’s a fear of looking silly in a dance class or that you aren’t as fit as you once were – Picklum’s advice is to shift your focus. “For me, fear is a big factor to my motivation, particularly when gearing up for big wave events like Pipeline or Tahiti. In these environments, it’s hard to block out the ‘what ifs’. But at the same time it’s really exciting because in those parts of the world, the best wave of your life is out there. That’s when I lean into the excitement. Rather than letting the fear control me, I’ve learned to shift my mentality and chase after that thing I’m craving most.” So, as Picklum asks, what’s the real reason you want to get into a good workout routine? Focus on that instead.
6. Pair a workout with something you already do
If being time poor is your primary reason for skipping out on workouts, it’s time to hack your regular tasks. “Once upon a time, exercise used to be all about the quantity of the workout; how many hours were spent in the gym,” says King. “Nobody likes the idea of sweating it out for hours on end, and with inevitably busy routines, we don’t have this time anyway.” One way to do this is by incorporating “exercise snacks” throughout the day, like doing a few squats before you get into the shower or stretching while the kids watch Bluey. “For others, it’s taking their at-home Pilates equipment into the playroom to do a set of lying exercises while chatting with their family,” King says. “It’s the quality of the workout that matters most.”
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