Written by: Nicki Jennison, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Ironically, I was struggling to find the motivation to write this article, so I followed my advice. Instead of waiting for motivation to hit me, I took small steps. I began by outlining the key points, which felt much easier and less daunting than facing the entire article at once. This small action led to me sitting in front of the computer for a further 2 hours until I finished. Finding the motivation to workout can also be a challenge. Juggling a career, busy family life and other responsibilities can leave little time or motivation for ourselves and our goals. So how can you find the motivation to exercise?
Here are eight tips to help you stay motivated and make exercise an easy part of your routine.
Tip 1: Take small steps to get motivated to do exercise
Waiting for motivation to strike may leave you waiting indefinitely. The secret lies in taking that initial small step – as I did with this article. Action leads to momentum and, in turn, motivation.
Start with something manageable – outlining your workout plan/days or going for a short walk.
Small Action = Small results = Motivation = More action
Tip 2: Overcoming barriers and building habits
Busy schedules and time constraints are common barriers to exercise but can easily be overcome if you know how.
Workouts don’t need to be lengthy. Short 7-minute workouts can easily fit into your schedule. Read my article on how to prioritize health when busy.
Habit Stacking, a concept from James Clear’s “Atomic Habits”, is creating a new habit on top of an existing habit, such as hopping on the exercise bike whilst waiting for the kettle to boil or putting your workout clothes on the moment you arrive home. It’s about integrating healthy habits easily into your life. James Clear also suggests starting with a brief 2-minute workout, making it easy to kickstart a new habit. In my experience, this normally creates momentum, and those initial 2 minutes often transform into a rewarding 20-minute session with surprising ease.
Tip 3: Make it enjoyable or pair it up
Find activities that you enjoy. Try pilates, yoga, belly dancing or martial arts. Another approach is to pair exercise with something pleasurable:
Walk and chat with a friend or listen to your favourite podcast.
Static cycling while watching your favourite TV show.
Or turn meetings into active sessions, arrange to meet for a walk or a round of golf. Or take phone meetings whilst walking.
You are more likely to sustain motivation to exercise if you combine exercise with activities you love.
Tip 4: Build a support system for a successful workout journey
Working out with friends or like-minded individuals is often more enjoyable. Having a support system provides motivation and accountability. If you have a workout buddy, the commitment to each other makes it harder to skip a session.
Group fitness classes or hiring a personal trainer can also keep you committed and motivated.
Tip 5: The hormone connection
Exercise releases endorphins the “feel good” hormone, providing an instant boost of motivation. Start with a quick 10-minute walk or gym session to let those endorphins work their magic and uplift your mood.
For Women in the 35-55 age range, hormones can have a big impact on our energy levels and motivation. Understanding the different stages of Perimenopause and Menopause is vital for tailoring your workouts. To navigate hormone fluctuations, prioritise exercises that positively impact hormones, with a focus on strength training. Recognise and respect the phases of your hormonal cycle to adjust your workouts accordingly. Click here for more information on my Menopause exercise programs.
Tip 6: Integrating holistic wellness
Optimal health extends past physical activity. Prioritising sleep, stress reduction and reducing toxic load can significantly impact our health and therefore our motivation for exercise. A holistic approach ensures you address all aspects of your health, providing a solid foundation for sustained motivation and fitness success.
Tip 7: Create SMART goals
Specific, Measurable, Achievable, Realistic, Time-bound (SMART).
Take weight loss for example. Goal: To lose 20kg in 4 months, provides a clear and achievable target. To avoid overwhelm, I break it into realistic chunks – 5kg monthly = 1.25kg weekly. Dedicating time each week to exercise and food prep leads to success.
Tip 8: Celebrate your successes
Start celebrating your successes no matter how small. Reinforcing positive behaviours through acknowledgment and keeping a success journal can fuel your motivation for continued action.
Conclusion
Motivation to exercise is a different journey for everyone. But by taking small actions that you can turn into habits, finding enjoyable activities, building a support system, understanding the hormone connection, embracing a holistic approach, overcoming barriers, setting SMART goals, and celebrating successes, you can unlock the motivation to exercise.
Celebrate each step, big or small and witness the positive impact exercise can have on your physical and mental wellbeing.
For a tailored program developed around your schedule and hormonal profile, please get in touch.
And here’s the exciting part – On finishing this article, the surge of motivation is real! I’m about to dive right into outlining next month’s piece. These tips work! The momentum continues…
Nicki Jennison, Executive Contributor Brainz Magazine
Fitness expert Nicki Jennison, founder of Fitness Faster Online Global Training, specialises in guiding women through menopause and training men through mid/late life challenges.
With over 20 years of proven experience, Nicki addresses health, energy, injuries, nutrition, hormones, strength, and weight loss. Beyond her mentoring role for Personal Trainers, Nicki Holds a Diploma in Advanced Personal Training and a Degree in Education. She continuously enhances her expertise in health and fitness through ongoing study, including NLP Life coaching, Rehab Training, and Hormonal Profiling amongst other qualifications.
Setting herself apart with a focus on individualised training, Nicki's practical and evidence-based philosophy extends beyond the gym, considering broader lifestyle factors such as sleep, stress, toxins, and hormones. Tailoring her methods to busy schedules, she delivers exceptional results and crucial support to improve fitness, health, sleep, strength and energy.
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