If you’ve ever made a promise to yourself that you were going to “start working out on Monday,” you’re not alone. You’re also not alone if Monday came and went without you setting foot in the gym. It’s not uncommon to hope fitness motivation will magically appear, and get you to start moving.
But there’s just one problem: Hope is not a strategy. And motivation isn’t actually what you need.
In the words of Zig Ziglar, “You don’t have to be great to start, but you have to start to be great.” Most people believe that if they could just find some motivation, they’d be ready to get started. But the truth is, that’s backwards. You have to start first, and the motivation will come.
Wait a minute. You promised me a secret hack for getting started.
That’s right. There’s just one simple thing you can do to kickstart your fitness motivation as you start (or restart) your workout plan: Show up ONE TIME.
You Can’t Reach Day Two without Day One.
Hopefully your first reaction to this hack is, ‘Oh, that’s it… just show up? You make it sound so simple and it is NOT that simple.’ If that’s what you’re thinking, it’s a perfect starting point.
Ask yourself, why is it not that simple? What thoughts are causing that reaction? Essentially, the only thing you have to do is walk through the door at 10.40.10 Fitness and you’ll have a pre-written workout that you don’t have to create yourself. You’ll have a coach to guide you through every movement and a fun group of people to encourage you until you finish. So if it’s “not that simple,” there’s a hidden obstacle in your mind and we just need to uncover it.
Perhaps you’re an introvert who’s overwhelmed by meeting new people. Or you haven’t worked out in years so you’re intimidated. Maybe you don’t like your workout clothes. Are you going to bed too late to get up for an early morning class? Or, the most common one: Do you just not want to get uncomfortable?
When you think of going to work out, what’s the first inhibitive thought that pops in your head? You might have to do some internal digging but this could be the key to overcoming your “day one.” If we can figure out the obstacle, we can figure out how to overcome it.
You already know that consistency is key to any results – fitness or otherwise – in your life. But you cannot be consistent without a “day one.”
In the same way that you have to get one pull-up before you can get two, and you have to be able to run a block before you can run a mile, you cannot be consistent in your fitness routine without showing up once. Then twice. And again. Until your consistency is built and fitness becomes a habit.
Four Ways to Create Your Own Fitness Motivation.
1. Use Your “Why” to Set Achievable Goals.
Each person’s reasons for working out are wildly varied. While many share a goal of “losing weight” or “gaining strength,” it’s the “why” behind the goal that differs substantially. Maybe a doctor warned you that you’re pre-diabetic. Perhaps you want to have more energy to play with your kids. Or maybe you just want to have the confidence to walk into the room knowing you’re showing up as the best version of yourself.
So, what’s your “why”?
And once you’ve established the why behind your personal fitness motivation, it’s time to set some goals for yourself. One recommendation is to set SMART goals that are Specific, Measurable, Achievable, Relevant and Time-Bound.
For example, instead of “I want to lose weight,” try this instead: “I want to lose 20 pounds by the end of this year. To do that, I will attend a minimum of three classes a week at 10.40.10 Fitness and start tracking my nutritional macros.”
Remember, your goals can - and probably will - evolve over time. You might start with three classes per week and end up adding more. Or maybe you set some lofty strength goals in your 20s that later become mobility and energy goals in your 50s. It’s your journey and it’s okay for it to evolve.
2. Build a Routine with Realistic Expectations.
The key word to always keep in mind here is that this is a “journey.” Over time, your fitness motivation will go up and down. So building healthy habits is a much better strategy than relying solely on motivation. Ultimately, discipline and consistency will sustain you when the “I just don’t feel like it” feeling creeps in.
Another thing to keep in mind is that falling off track is bound to happen eventually. As mentioned, this journey is a long one. You don’t just reach “fit” and quit. And the idea of “perfect attendance” for years and years will set you up to feel like you’ve failed.
Instead, acknowledge that it’s okay to fall off the wagon as long as you get back on as quickly as you can. Get to the source of what made you fall off in the first place and create a plan to overcome it. If it’s as simple as low fitness motivation, remember that you don’t actually need to feel motivated to start moving. You might just need to lace up your shoes and walk in the door for that feeling of motivation to return.
3. Celebrate Wins to Boost Your Fitness Motivation.
When it comes to gym-related wins, people always tend to think about hitting a goal weight. But there are a million other non-scale victories to be on the lookout for, and celebrate along the way.
First, there are milestones like checking in for 25, 50 or 100 classes. Second, there are movement-related victories like being able to do your first full push-up or pull-up. Then there are less obvious (to others but you’ll know ‘em when you reach ‘em) goals like having more energy or sleeping better. And don’t forget about mental health benefits like developing a growth mindset, increasing confidence or decreasing negative self-talk.
Studies show that all of these things help you emphasize progress over perfection, and boost your fitness motivation for the long run.
4. Mix it Up with Your Community.
It almost goes without saying that your motivation is higher when you actually enjoy going to the gym. And several factors play into that enjoyment.
First, you shouldn’t be bored with your workouts. According to the American Council on Exercise (ACE), “lack of variety” is one of the top three reasons people quit a fitness program. That’s why, at 10.40.10 Fitness, we believe in giving you constantly-varied workouts that consistently challenge you in new ways.
Second, community is a critical piece of the fitness motivation puzzle. Not only will your gym family hold you accountable, they’ll be there cheering you on every step of the way. A study from the Journal of Social Sciences once found that people who worked out in a group were 95% more likely to achieve their fitness goals than those who worked out alone.
In Summary: Fitness Motivation, “Just For Today.”
As you’re getting started or restarted with your fitness journey, try this phrase: “Just for today.”
Don’t worry about tomorrow or next week or the next six weeks. Just for today, you’re going to make good decisions. If you can get yourself through the door just for today’s class, or you can keep your nutrition on track just for today, you can let tomorrow worry about itself.
Today, you’re focused on TODAY.
Take notice of the mental obstacles that are blocking you and find ways around them. Use your “why” to set achievable goals and build a routine with realistic expectations. Remember to celebrate your wins along the way, and have fun with your community at 10.40.10 Fitness.
When it comes to your fitness motivation, “The only bad workout is the one that didn’t happen.”
