People often inquired how do I keep going. It so hard to do it at home without having that face-to-face contact with you. I need you here hollering at me “keep going,” “get those legs up,” “drop that booty.” My response usually is “me.” I motivate myself, but I use my students and followers as my accountability partners. By going LIVE is allows me to be your workout buddy and vice versa. Working out can be frustrating because, half the time, no one wants to do it. You know that you should or need to, but you don’t have the motivation in you. This is where I come in to play. Since COVID-19, my virtual followers have grown. Have you ever started a fitness program and then quit? If you answered yes, you’re not alone. Many people start fitness programs, but they may stop when they get bored, they don’t enjoy it, or results come too slowly. I conduct a different type of workouts and challenges for everyone to participate, no matter their age or size. I let it be known I’m not your typical instructor. We will laugh a lot, probably pass gas, definitely get our sweat on, curse a little, groan a lot, but we will get that workout by any means.
Here are several tips to help you stay motivated:
1. Start with simple goals making them obtainable, realistic, and then progress to longer-range goals. It’s easy to get frustrated and give up if your goals are too ambitious. For example, if you haven’t exercised in a while, a short-term goal might be to walk 10 minutes a day, five days a week. Even short amounts of exercise can have benefits. An intermediate goal might be to walk 30 minutes five days a week. A long-term goal might be to complete a 5K walk.
2. This part is very IMPORTANT and a MUST…make it FUN. Find activities that you enjoy, keep them interesting. If you’re not enjoying your workouts, try something different. Working out at home, look online (my YouTube channel PnK Fitness 4.21) for videos of many types of exercise classes, such as high-intensity interval training (HIIT) or kickboxing. Grab a jump rope 10 minutes of jumping rope is equal to jogging for 30 minutes. Take a walk or jog in a local park. Discover your hidden athletic interests.
3. Make working out a part of your daily routine. If it’s hard to find time for exercise, don’t fall back on excuses. Schedule workouts as you would any other important activity. Make it happen like you do your doctor’s appointments, hair appointments, nail appointments. You get it. NO EXCUSES. You can also slip in physical activity throughout the day. Take the stairs instead of the elevator, or park further away from the office/store. Take a walk during a break at work. If you work from home, stretch, walk or climb your stairs on breaks. Do squats, lunges, or sit-ups. Walk your dog if you have one. Pedal a stationary bike, walk or jog on a treadmill, or do strength training exercises during your lunch break or while you watch TV at night. The bottom line, make it work.
4. Journal and Track. You may also find that it helps to keep an exercise diary. Record what you did during each exercise session, how long you exercised, and how you felt afterward. Recording your efforts and tracking your progress can help you work toward your goals and remind you that you’re making progress. Also, getting a tracking device such as a Fit bit, Garmin, or utilizing your Samsung or Apple watch is always a huge way to track your daily activities.
5. Get you a workout Buddy. You’re not in this alone. Invite friends or coworkers to join you when you exercise or go on walks. Work out with your partner, coworkers, or other loved ones. This is a great way to hold someone accountable and vice versa.
6. After each exercise session, take a few minutes to ravish the good feelings that exercise gives you: the fuel, the energy, the sense of accomplishment. External rewards can help too. When you reach a longer-range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise or, better yet, a new workout outfit.
7. If you’re too busy to work out or don’t feel up to it, take a day or two off. Go easy on yourself if you need a break. The important thing is to get back on track as soon as you can. Remember, rest and recovery are just as important. Also, Remember, exercise doesn’t have to be boring, and you’re more likely to stick with a fitness program if you’re having fun. “Choices, Chances, Change. You must make a choice, to take a chance, or life will never change for you.”
More significant amounts of exercise will provide even greater benefits because “Results Require Action!” Aim to incorporate strength training exercises of all the major muscle groups into your fitness routine at least two times a week because, “If it doesn’t challenge you, it won’t change you.” Now that you’ve regained your enthusiasm, get moving! Set your goals, make it fun, and pat yourself on the back from time to time. Remember, physical activity is for life, and “If it’s not a struggle, It’s not a process.” Review these tips whenever you feel your motivation slipping.
Don’t forget to follow me, my contact and class information: I go LIVE on all social media listed below. BUTTZ~N~GUTTZ™ classes are Tuesday & Thursday @ 6:15 am & Tuesday evenings @ 6:30 pm EST. Other engaging challenges also take place daily. PnK Note: 80% Nutrition + 20% Exercise = 100% Results
Coach Pinky!
