Motivation made simple

Cultivate motivation and reap the rewards.
Photography Shutterstock.

Ever wished you were one of those people who can genuinely say they love exercise? Or envied those energetic souls who have no trouble leaping out of bed for a 6am run before work? The secret? Motivation. And before you ask, it’s not some mythical quality only some of us are blessed with.

According to leading fitness experts, it’s something you can actually cultivate. So next time you’re tempted to stay buried under the doona, or become one with the couch glued to the next episode of X Factor, know this: it’s all about a few simple habits and consistency. We asked some of Prevention’s most reliable trainers to share the quick fixes that will retrain your brain and your body, fast.

Use it as your afternoon pick-me-up

If nothing else, use exercise as a replacement for your usual afternoon latte. The reason? “Movement creates energy. It gets your heart pumping, blood pumping, cleans out toxins and gets your engine started,” explains personal trainer and Prevention health expert Chris Freytag. “It also gets your confidence levels up so you feel better about yourself.” Even a quick session of light stretching will do the trick—for your muscles and your motivation.

Remove the element of surprise

“Make an exercise appointment in your diary and stick to it like you would a doctor or dental appointment,” suggests Kylie Ball, a professor at Deakin University’s School of Exercise and Nutrition Sciences. Plus, making exercise non-negotiable will make it easier to tackle the curve balls that life throws at you. Research published in Human Resource Management found that regular exercisers felt less stress at work and were better equipped to handle conflict between work and life. The bottom line? Prioritising your fitness always pays off, no matter how time-squeezed you are.

Don’t discount a quick fix

It’s time to get rid of the notion that a workout will take up your entire evening. “Remind yourself that just 10 minutes of exercise is good enough,” says Lisa Champion, director of the Australian Fitness Network. “It’s often the thought that we need a whole hour that puts us off doing anything at all.” Think: a sit-up session in front of the TV or a walk around the block. Once you’ve committed to 10 minutes, it’s highly likely you’ll feel like heading out for longer.

Harness a little high-tech help

Got a smartphone or iPad? Then there’s a whole community of support right at your fingertips. “Browse motivational blogs or websites for inspiration from others who exercise,” says Ball. “Or check out the huge range of free fitness apps that help you set, track and share exercise goals along with your progress.” Check out these apps that make you skinny.

Make yourself accountable

A little social support is just what you need to break through the exercise barrier. Research shows that working out with a friend is key to maintaining a new fitness routine. “You’re less likely to cancel if you know you’ll be letting someone else down,” says Ball. So make a date!

Remember that post-exercise high

Trust us, you’ll never regret heading out for a power walk. Instead, you’ll get an instant endorphin hit. Research in the journal Memory found when people had positive recollections of exercise, they were more likely to be motivated for subsequent workouts compared with people who didn’t recall exercise memories at all. So remember the feeling you got from your last Zumba class the next time you’re torn between the snooze button and your sneakers.

Four insanely easy tricks that make exercise happen

Share Tweet your target the day before. There’s nothing like a public declaration to excuse-proof your workout.
Be prepared Lay out your gym gear the night before. It saves precious seconds on busy mornings.
Sleep Getting to bed at a reasonable hour means you’ll make that 7am yoga class the next morning.
Commit Pay for classes in advance. There’s nothing like a financial incentive to help spur you into action.

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