Let’s face it. Working out is not all personal bests, sweating like a racehorse and perfect unsmudged make-up. It can be a grind. Getting yourself together and focused to start throwing your body all over the place, after spending the last eight hours sitting in a swivel chair, can be a little disruptive! One unexcited thought about what lies ahead and you’re done. In these moments, there really is a fine line between getting your workout done and throwing yourself in front of the TV.
One of my online personal training clients asked me this week if she could change from a planned cardio session to a fitness class she liked to do. The thought of running on the treadmill wasn’t appealing to her that day. I immediately said YES!
Anything that keeps you motivated and excited to keep moving your body and sticking to your programme is welcomed with open arms.
Adherence is a huge problem in the fitness industry. Just getting people to continue to show up and keep training is a success. However, showing up with a face like a bitter lemon and hating every second that passes is not ideal!
That’s where mini boosters can help. On days when you really don’t want to, these little ideas will get you revved up and rocking out a great session.
9 Mini Boosters to get you Excited about Working Out
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New Workout Gear!
Doesn’t it feel great seeing yourself in new clothes? I love the fresh feeling you get bouncing into the gym or heading out the door for a run with a new workout top or shorts on. It increases energy, motivation and confidence!
It doesn’t have to cost much. There are so many companies out there now making cheap workout gear that is of OK quality (Primark, Penneys, Quechua, for example).
I destroy all my workout tops and shorts with rips and oil from barbells, dust and dirt from the ground and gallons of sweat.
Why on earth would I want to spend a lot of money on something that goes through that abuse?
I aim to buy at least one new piece of workout clothing every month. If you want an immediate comfort boost, without changing your style, take a look at the ultra-comfortable Bombas socks.
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Change up that Music!
I am not lying when I tell you that, at one point, I endured the same workout music for a full year. I went to bed humming those tunes and woke up wondering why the hell I was bopping along to an insane dance track at 6am in the morning!
That’s the power of your music. It becomes part of you. It can lift you to new heights or keep you stalely plodding along. I’m not sure how I got through a full year, but on numerous occasions I promised myself that I was going to download a new playlist. Don’t let this happen to you!
Change it up and blast your training session with a freshness and enthusiasm that only music can bring. With thousands of songs available to you with a click of a button, help yourself out by keeping things pumped up. I recommend changing track lists every two weeks.
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Mix it Up
If you get bored, you’re done. Boredom sucks the life out of everything, so let’s avoid it at all costs. Now, more than ever, there is no excuse to be bored doing a workout. There are thousands of workouts on the internet, but as we talked about in Drowning in Choices: Sometimes Execution is all you need, this in itself is a problem.
With new workouts being released every week, I am looking to build a library of workouts for you in the Properly Built YouTube Channel.
Use a pick and mix mentality. Go to the gym, get outside for a run or cycle, and use the internet on days when you are short on time or need something different. If you are not training for a sport or a specific goal, then just moving your body every day is a big success.
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Shout and be Silly!
My neighbours have had to endure sporadic screams of “Relentless!” over the past few weeks. During my workouts, when things get tough, I have got into the habit of shouting this one word out at the top of my lungs. I’m sure it’s quite terrifying for my closest neighbour but it gives me a fantastic bolt of energy just when I need it most.
This type of affirmation can be used before a session too. Just shouting something out as loud as you can energizes you (give it a try right now!). Whatever you say, your mind focuses on those words for those moments and this can be enough to get you into your gear and out the door.
Some examples include:
- I’m going to kill this workout (Quite aggressive but effective!)
- I owe this to myself (Nobody likes to be in debt)
- This is amazing! (It’s good to be honest)
- I love myself and my body (Thank goodness!)
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Get Techie and Know Yourself on Another Level
I marvel at the athletes gone by who have broken records and achieved amazing things, without the use of technology as we know it today. With devices such as Fitbit, we know exactly how many steps we take, how good our sleep is, and the rise and fall of our heart rate throughout the entire day.
All this information helps us figure out exactly how we tick and what areas we need to work on. Marathon athletes can know the exact pacing they need to maintain, for them to finish their race at the time they aimed for. I am very much a fan of knowing your own body and how it feels throughout different activities. This technology is a great add-on, as long as you also continue to intuitively listen to how your body is feeling.
All the extra data received from your Garmin or TomTom is the icing on the performance cake. This technology can certainly act as a motivator while educating, pushing and piquing more interest from you, about you.
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Think of your heart
We work our muscles to build them, to keep them lean and to strengthen them. Your heart, which is associated with so much more than just exercise, is also a muscle that needs to be worked out.
This organ, which connects us to love, sadness and so many other emotions needs to be looked after. Some people feel that your heart is who you are, which is why we need to get it in great shape, by getting it beating as often as possible.
Intensity or sustained effort is key to keep this little guy/gal smiling. Once your breathing goes up, know that your heart is beating faster too, which means you’re giving it what it loves. If you love your weight training and have been neglecting your cardio, try two sessions a week to keep your heart healthy and fit.
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No Sitting!
Once you pop that last bit of lunch into your mouth, you’re in the danger zone! Your body expends an awful lot of energy digesting food which leads to that dreaded mid-afternoon slump. You’re sitting at your desk, your eyes are fogging over and becoming cross-eyed. Once this happens your mind starts to do everything it can to sabotage that evening workout you had planned. We say things like, “I’m so tired. I think it’s better for me to relax later”.
No sitting for one hour after you eat your lunch! This avoids the slump which can wreak havoc on our brain and push us to make dumb workout decisions. We need to get up off that chair and do everything in our power to not return to it for at least an hour.
Alternatively, create your own standing desk. I’ve recently created one of these by simply putting my chair on the table and placing my laptop on that. Standing works your muscles, there is much less chance of you dozing off, and it keeps you more alert, alive and ready to power out an excellent after work workout.
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Become a Scientist
These guys love to experiment and that is exactly what you need to do to keep you fired up and striding forward. Anything that gives you the possibility of an edge is worth trying (obviously, I am not recommending illegal performance enhancers). A simple shake-up of your routine may be all it takes.
Look to switch up the time of day you work out. I’ve recently had great success with working out first thing in the morning. This is especially efficient when you have a really busy day lined up or you are travelling.
What about trying out a pre-workout coffee, nap or a shower?
In Coffee Kick! Can coffee really give you a workout boost? I talk about how a coffee before your exercise can help you focus, burn more calories and improve endurance performance.
A nap can also be an excellent idea if you are genuinely in need of it. The important thing here is to limit it to twenty minutes to avoid falling into a deep sleep. This can make us groggy and irritable which is never a good thing!
Another recommendation is to have a shower. I know it seems counterproductive, to get yourself all nice and clean and then go and sweat all over yourself, but some people feel better going to the gym smelling nice! It can also act as a wake-up and a washing away of your work day before beginning your next phase.
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Get Social!
If hanging out on social media was an exercise we’d all be in super shape. It definitely feels exhausting at times! It can, however, help us to continue on our fitness journey by having our army of friends hold us accountable.
A simple post, tweet or pic can instantly give you a “no way out” of your workout. Announcing it to that many people puts immense pressure on you to follow through and keep your word. This forceful nudge in the right direction will be all you need.
Here are some tweets to consider (but I’m sure you get the idea):
- I’m gonna do a personal best on the bench press later!
- I’ve never completed 10 pull-ups, but today is the day!
- Can’t wait for my Spinning class at 7!
- Lashing rain? Who cares?! I’m smashing out a 10km!
- Alarm set! 6am run is happening!
People always go on about the little things…oh it’s the little things. Sometimes you just want to tell them to stuff their little things!
Whether we want to admit it or not however, they can definitely turn you in the right direction and give you that slight bump forward. That little nudge may get your child in the door on their first day of school. The reassuring wink from your Dad can give you the power to excel at sports. The friend that puts their hand on your shoulder when you feel down.
Little things go a long way to making us into who we are. Don’t neglect them or shrug them off as pointless. They are quietly driving you forward, boosting you to a more exciting and rewarding experience in both your workouts and daily life.
Can you think of a 10th mini booster that has helped get you excited about a workout? I’d love to hear your suggestions so please leave a comment below!