I woke up this morning to cold, cloudy skies.
As someone whose mood greatly depends on environment, gloomy days make it difficult to get out of bed, let alone lace up my shoes for a workout.
Sometimes conventional motivators like putting your workout clothes on, training with a friend or tuning your playlist aren’t enough.
Sometimes even the most inspired need a boost.
Here are 5 ways to kickstart motivation you might not have considered.
1. Take a shower
Who showers before a workout?
It’s less about the shower and more about what it represents.
We take showers before work, before school and before social events. Basically anytime we need to leave the house. Why should a workout be any different?
A shower prompts preparation and readiness.
Showers decrease melatonin throughout the body, boosting energy levels. They encourage blood flow and circulation, increasing oxygen in the brain.
Isn’t that the desired state for performing your best?
I know it’s extra time. I know you’ll just have to shower afterwards. But I also know it will get you going when nothing else will.
Don’t knock it till you try it.
2. Plan a short workout
Many folks equate being in shape with marathon training sessions. We all know that one super fit guy or girl who works out from dawn till dusk.
This is unnecessary and oftentimes counterproductive. But we’ll dive into those details some other time.
What’s important is how a shorter workout serves as a motivator — the sooner you start, the sooner you finish.
It can be daunting to stare down a lengthy workout, especially if you’re not feeling it. Make your life easier, shorten things up. As long as you keep the intensity high (don’t half ass it) your shortened timeframe will absolutely not negatively impact your fitness level.
Plus, a shortened workout means less time between you and your post-training burrito. There’s your motivation.
3. Plan a fitness date
Not your first date. You’ve got enough to worry about. I’m thinking a third or fourth date.
By now, you see the potential with this person. You’ve had a few dates to qualify them, and the possibility of a relationship excites you.
Use this to your advantage. Establish a workout as your next date, whether it’s a run, a group fitness class or a gym session. With so much on the line, you’re unlikely to bail.
In the early days of dating my girlfriend, we set a run as our third or fourth date (sorry Kate I don’t remember exactly).
I was looking forward to that run for three straight days. There was no way in hell I was going to miss it. I’d have run with a broken leg.
4. Have some sugar
I’m not one to swear off sugar completely.
I’ve eaten a snickers bar pre-workout on more than one occasion. It’s fuel to carry me through the session as well as a few empty calories to work off. Two motivators for the price of one.
If you don’t eat candy bars, fear not. Ice cream works. Cookies will suffice. Brownies and cake also accepted.
If you aren’t into sugar, A) I’m jealous of your self-control, B) will you teach me and C) substitute your favorite treat, whatever that may be.
The key is to just have A LITTLE every so often. Moderation, people.
5. Take a break
This is the last thing any fitness enthusiast wants to hear.
If you’re really unmotivated, if you’ve tried everything, if you’re constantly tired and sore, you might need some time off. Taking a training break recharges you mentally, physically and spiritually.
Chris Kolba, physical therapist at The Ohio State University agrees:
“Taking a break may be just what you need to rest, recover and rejuvenate… Taking some time off will actually improve your fitness and training.”
Start with a few days every six to eight weeks, assuming you work out with moderate intensity and maintain a consistent schedule.
It’s actually a bad idea to take prolonged breaks. Fitness can’t be “stored”. If you don’t use it, you lose it. The length of the break should be just long enough to heal your body and restore energy levels.
You may agree with some of these, you may agree with none. You may think there’s a gas leak in my apartment.
But the point remains: sometimes you have to think outside the box.
Be strong, be safe, be well.
Scott Mayer is a runner, thinker, curious observer and certified personal trainer.
Photo courtesy of Xan Griffin on Unsplash