When January hits, you probably feel extra motivated to make it to the gym. Your New Year’s goals are fresh in your mind, and you’re ready to build new habits. At Momentum Fitness, we want to make sure that you feel that way throughout the entire year! We’ve fully-loaded this list with 10 tips and resources for you to keep that January motivation all the way until next year.
1. Keep Your Playlist Fresh
It really can be as simple as that. A study out of the University of Wisconsin La Crosse Exercise and Health Program reported that listening to upbeat music while working out can reduce the perception of effort and increase endurance by 15%. Whether you like listening to hip-hop, rap, techno, or pop, keeping your playlists updated is one of the major keys to steady workout motivation. So, with an updated playlist, your workout won’t feel like work —meaning you’ll go longer and harder. Each month, Momentum sends out a new playlist to keep you feeling motivated.
2. Set Realistic Goals
If you set a goal, you have to ask yourself critically what you’re actually going to do in order to achieve it. Many people come into a gym saying that they want to get stronger, so follow up by asking yourself further about how you intend to achieve that goal. When setting goals, it’s important to think of them in terms of SMART goals. By setting a realistic goal, you set yourself up for success, as well as the opportunity to build off that goal. Want to know more? Check out our blog on goal setting.
3. Get An Accountability Partner
Enlist one of your trusted friends as an accountability partner (preferably a friend who’s driven and passionate about fitness). Text one another when either of you goes to the gym and push each other to stay consistent and motivated. Now whenever you consider skipping a workout, you’ll have to answer to yourself and your gym partner.
“On Wednesday, I didn’t sleep well,” said Michael O’Riordan, Momentum’s Member of the Month for January. “I wanted to blow off my workout – and I would have. I would have just turned the alarm clock off if I didn’t have to meet someone here. But I can’t leave Cole hanging. If he came, I have to come.” Of course, that kind of accountability is huge.
4. Go To Classes
Motivation is one of the reasons why group fitness classes are great. Those who show up for group fitness classes are more likely to get motivated to engage in exercise when they see others doing it.
Participating in group classes with friends or making new friends in class encourages a person to show up and commit. It’s a great way to mix up your workouts and incorporate new exercises into your routine. Did you know that your Momentum Fitness membership includes 2 classes a month?
5. Mix Up Your Workouts
Experienced lifters know, you’re not going to get continuous growth using the same program, week in week out. The human body adapts to the stress too fast, so regular changes in your workout are essential for long-term growth. Seeing positive changes will help to motivate you to continue hitting the gym. Things, like switching up exercises, and changing the order of your routine, are easy ways to mix it up.
6. Pick Something You’ll Enjoy
The best exercise routine isn’t going to do any good if it doesn’t inspire you to stick with it. And going to the gym doesn’t have to be a case of “take your medicine.” There’s no reason you shouldn’t enjoy or even look forward to exercising. Think about when you were a kid: You got tons of exercise, but you didn’t think of it as a requirement, it was play. So, whether it’s jogging, racquetball, Krav Maga, hiking, baseball or even lifting weights, find an activity you enjoy.
7. Get Competitive
Adding in a little bit of competition to your workout is a great way to keep you going back to the gym. A small personal goal like running a little bit longer than your last workout is an easy way to add competition into your workout. Get a fitness tracker and create weekly challenges with friends and family. Sign up for a race and set a personal time goal to work towards. Alternatively, you can try one of our group fitness classes that shows your performance in real time. Whether you set a goal to keep up with a friend who’s working out next to you or you create your own personal best challenge, just get competitive.
8. Add It To Your Calendar
From work meetings to kids’ activities, you’ll likely keep your most important appointments in a calendar on your phone, computer or day planner. So why not schedule your workouts? By carving out a specific time to work out and having a reminder alert you on your phone or computer, you’re more likely to make working out a priority.
9. Surround Yourself With Motivation
Hang up motivational images around your house, like motivational quotes or photos of inspirational people. Having inspiration posted everywhere — your car dashboard, refrigerator, calendar, etc. gives you a constant reminder to work towards your goal. Even something as simple as leaving your gym bag in a place that you can see will give you that gentle reminder to hit the gym.
10. Treat yourself!
Getting in shape takes work, and you should be rewarded for it! Set small weekly goals (like working out three times this week) and give yourself a small reward to reinforce your newfound good behaviour. Or, every time you meet your weekly goal, put $5 in a jar. Once you hit your longer-term goals, treat yourself to a massage or a new pair of shoes. No matter what, always remember to celebrate your achievements!