Your motivation and missing workouts

Your alarm buzzes. You roll over to spot the time and feel overwhelmed with exhaustion. Instead of getting out of bed and hitting the weights, you hit the snooze. Or, you finally finish your project at work and get ready to head out the door. You know you should go to the gym but all you feel like doing is watch Criminal Minds reruns and drink wine…so you do. Your motivation does nothing to get your butt off the couch.

Wine, Protein, Veggies

If this sounds familiar or you find yourself skipping workouts, this is for you!

One of the most common problems I hear from clients is that they struggle to consistently find time for their workouts. They’ll join a gym or start on classpass and stick to their routine consistently for a few weeks, or even months, until something changes. Maybe work gets crazy, classes ramp up, or personal stress gets out of control, getting in the way of being active.

No matter the reason consistency becomes an issue, self-discipline or willpower will never fix the problem. These qualities can be helpful, sure, but they always, eventually fail if you don’t have one thing.

motivation and missing workouts

A plan.

It sounds so simple but it’s true. We don’t just skip work meetings because we’re tired. We don’t no-show dinner with friends because we’re stressed about school (well most of the time). But we do this with our workouts? All the time.

If you want to never miss a workout again, follow my three S formula.

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Yes, it’s simple but it will bring awareness to your workout habits and make sure you stay on track, even without motivation.

The Three S Formula for Consistency & Motivation

Schedule

As with anything else in life, failing to plan is essentially planning to fail. So, when it comes to your workouts, you’ve got to schedule them.

Each Sunday, take ten minutes to look over your schedule for the upcoming week and insert your workouts into particular dates and times.

I love doing this, because I am able to review my upcoming workouts and make sure that I will have enough time and energy to complete them.

Have a big presentation at work on Tuesday? Probably no the best day to do a long lifting session. Schedule a quick metcon.

Friday is going to be a happy hour day? Be sure to get in a good lift to get that metabolism revved.

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Start ahead

While having a plan is definitely helpful, you need to take it one step further and really prepare for each workout sesh.

Are you working out after work? Pack your gym bag with extra clothes, shoes, and a snack WELL before the day of your workout.

Early bird workout (like me)? Lay out your workout clothes, fill your water bottle, and figure out your pre-workout snack the night before.

In addition to setting your physical self up for success, I also encourage my clients to start ahead by mentally preparing for the workout.  This gears your brain up for the work you’ll do AND even more clearly sets your intention to complete the workout. image2

Ask yourself the following questions at least twelve hours before your workout.

What exercises are included in my workout?

Do I need any modifications? Progressions?

What’s my goal for the workout?

How much time will I need to complete the workout?

Stay accountable

It’s incredibly valuable to have someone hold you accountable for the workouts you need to complete.

This can be a trainer (hi!), a group of like-minded people, a workout buddy, or even social media. A sweaty selfie check in can be a great way to keep you feeling motivated to smash out your workouts.

Sweaty selfie

With all of these steps, there’s no need to battle with  your self-control anymore. You can nail all your workouts without using your willpower (there are better uses for it anyway), especially if you tag me in your PWO pictures. I’d love to cheer you on!

Although everything in the Three S Formula is super important, perhaps the most important part is accountability. Even though I don’t necessarily advertise it as a key feature of my online programs, being held accountable by me and fellow participants is definitely a fringe benefit.

If you’re looking for help staying accountable, check out my upcoming programs. I’d love to work with you!

How do you make sure you don’t miss a workout?

2 thoughts on “Your motivation and missing workouts

  1. When it comes to fitness and my health – I am never NOT motivated. When my alarm goes off in the morning, I pop out (sometimes kind of roll) of bed and get myself going to the gym right off the bat. Working out FIRST THING in the morning ALWAYS gets me going for the day, makes me feel amazing and helps me focus on every other task I need to accomplish! Even when I had a day or two where I am just SO TIRED and all I want to do is sleep all friggin’ day, I tell myself to just GET UP and do it … And if I am still really tired after, TAKE A NAP! That typically gets me going and soon enough, I AM DONE!! 🙂

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