Fitness – Staying Motivated

If you’re like most people you made some sort of New Year’s resolution or goal for the upcoming year that has something to do with your health.

It’s probably about weight loss or getting in better shape, as that’s what most people aim for after the cookie-filled holidays!

Mine is to continue with the Health Journey that I started last year (eating more plant-based, exercising regularly, not obsessing over the scale) and that I’ve definitely strayed from during the holidays.

One of the things we all suffer from when trying to make new habits stick is motivation. Falling back on our old habits is so much easier and it won’t really matter if we skip this one little workout, right?

I tried telling myself this one morning this past week when I just COULD NOT get out of my nice, warm bed to work out. But I know that skipping once leads to skipping again and before you know it you’re off the wagon.

Here’s what I did instead. I told myself that all I had to do was 20 minutes of my normal 45-min workout. Just 20 mins! I call this my “Cop Out Workout” and it’s the one that gets me out of bed and moving.  I mean, who can’t do 20 mins?

So, instead of skipping my workout altogether I was able to check off the “worked out” box for the day and avoid a demotivating shame spiral. Do you need a “cop out workout,” too?  Here’s how to set one up for yourself:

  • Pick an activity that you can easily do, no matter how tired, cranky or unmotivated you are (mine is walking; you just have to put one foot in front of the other)
  • Decide the minimum amount of time that you need to work out in order to feel like you actually did something. For some, this may be just 10 minutes, for others it might be 30.
  • Label this workout your “Cop Out Workout” in your head and have it ready for those days when it’s an absolute struggle to get yourself moving

Bask in the glory that you feel when you engage in this workout instead of staying in bed or on the sofa.  You just kept yourself from falling off the wagon!

Leslie Kaz, coach for single women

I help single women get from where they are to where they want to be by overcoming their sadness and starting to live their best lives through mindset and lifestyle changes. Contact me to learn how it’s possible to live a single, blissful life.

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