We’ve already established in previous posts that it isn’t always easy to stay motivated while training at home.  Working out at home is very convenient, but sometimes it’s hard to stay focused and motivated.  Here are a few of the things that I do when I start to feel my motivation slipping away.

Friends and Family First

If you have friends or family who also workout regularly, it may do you some good to give them a call.  If you can’t get together to train for a few sessions, just until you push through your slump, maybe you can get motivated through conversation.

If you talk to someone about your fitness goals and how you intend to achieve them, you may feel the rush of energy that you had when you first started your training program come back out of nowhere.

A lot of times finding motivation is a simple as talking to someone who understands fitness on the same level that you do.  Ideally, that person can train with you a couple of times, but often, talking is enough to get you through.

The Great Outdoors

I’m fortunate enough to live in a place that has some great running trails and some pretty nice public parks.  So, the next place I turn for support in my moments of weakness is the outdoors.  Sometimes finding motivation is as simple as moving your workouts outside for a few days.

Using the sidewalks as your treadmill and local parks as your gym you can get a great workout, some fresh air and a renewed feeling of motivation.

If you’re not as lucky as I am and you live in an unsafe neighborhood or an unfriendly climate, you may want to try changing your scenery by walking at a local mall or getting a day pass at a nearby gym.

The Pros

My final source of inspiration when I feel like trading in my running shoes for a comfy couch and a tub of Ben and Jerry’s is professional athletes.

I’m a huge fan of Oxygen Magazine and I find that a good read through the latest issue always rekindles my desire to stay fit.

For some reason reading about the dedication that others have made to living a fit and health lifestyle and seeing images depicting the results of those efforts puts my own training into perspective.

The last thing I want to say on the topic of finding motivation – at the risk of sounding preachy – is that if you’re fortunate enough to have the choice to workout or not – if you are physically able to workout – you should be able to find some motivation in that.  Some people don’t have the luxury of lifting weights or running on a treadmill.  When all else fails, that always gets me going.

Top 3 Places That I Turn To When I Need a Little Motivation is a post from: Home Gym Fitness Equipment Reviews

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As a home gym junkie who flies solo through most of my workouts, I sometimes think that one of the biggest drawbacks to training exclusively at home is the lack of feedback and the lack of assistance that you get at a fitness center. This can make it challenging to overcome notoriously frustrating training plateaus.

Since I’m basically a positive person, I like to minimize drawbacks in anything I do. So, instead of giving up my home gym luxuries for a more interactive setting, I figured out some ways to bust through my training plateaus on my own. Here’s what’s worked for me.

Take it Outside

If your workouts are starting to feel sluggish and your energy seems to be at a low, it might be time to take your workouts outside for a week.

For one thing, most people don’t realize that you can get a killer workout outside! In addition to that great news, the fresh, outdoor air can reinvigorate a fitness buff on the verge of burnout.

One of my favorite places to workout when I need some new found energy is the park. A good playground provides all the workout equipment you need to work as hard as you want.

Do Some Interval Training

If you don’t live in a climate that’s conducive to training outside, or if you simply dislike the outdoors, another great way to push through a plateau is to use interval training.

Doing timed intervals of strength training and cardiovascular training is an extremely efficient and effective way to workout. The change in pace will help to “keep your muscles guessing”, which will in turn, keep your muscles growing.

Another benefit of interval training is that is usually takes less time to complete an interval workout than it does a traditional weight training session followed by some cardio. As a result, you get a little more down time to recover and relax.

Rest If You Have To

If you just can’t seem to push through your training plateau, it may be time to take a little break. Now, that doesn’t mean sit on your butt and watch television all week.

I’m a big fan of active rest. Yes, it’s an oxymoron, but it’s a smart way to train. Taking a period of active rest is beneficial because it allows your body to recover from strenuous exercise while still burning calories and staying active.

By active rest I mean the you should get a yoga DVD and use that for one or two workouts or try out an activity that will keep you moving while you’re having fun. Avoid your standard routines and do something new.

Go out dancing or go ice skating. Work in the garden or power walk in the mall- just move and have fun. At the end of the week you’ll find your energy restored and your spirits lifted.

Adjust Your Diet

If you’re training hard and your not eating right, you’ll hit a training plateau pretty quickly.  Food is fuel for your body.  Proper nutrition will ensure that your body performs at its maximum potential.  Just as you wouldn’t drive your car cross-country without doing a little preventative maintenance and you shouldn’t push your body without doing preventative maintenance by eating right.

If you’re in a slump you may be pleasantly surprised by the energy a little change in diet can give you.

The biggest thing to realize here is that you don’t need fancy equipment or luxurious gyms to keep your workouts progressing even when you hit the proverbial wall.

Heck, you don’t even need a training partner or personal trainer. All you really need is some resolve and a plan.  Don’t be afraid to shake things up a bit.

You may find a little change of pace is all you needed to get your muscles growing and your waist line shrinking again.

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Well, this is just great. The craziness of the Thanksgiving holiday is over, and I have had more than my fair share of turkey, mashed potatoes, stuffing, and pie.

Sadly, it appears that one of my guests has left me one additional gift—a cold.

I am so ready to workout and burn off some of the extra calories, but I am really feeling lousy. So, I decided to look into whether or not it is a good idea to workout when I am not feeling well.

As it turns out, as long as there is no fever present, most doctors seem to agree that working out when you are sick is okay—as long as you listen to your body and take it a little easier than usual if that’s the feedback you are getting.

Some experts say you can work out just as intensely when you have a cold, if you are up to it. It’s especially important to stay well hydrated, though, as your body is using up extra stores of fluids and calories to fight off the cold.

If you have a fever, then working out is a “no-no”.

You run a serious risk of heatstroke when you increase your body temperature from fever levels. A fever is an indication that there is an infection in your body, and working out can actually cause the virus to spread faster through your body.

You may find yourself much sicker much quicker!

So, I guess the good news for me is that, with no fever, I can still workout today.

I think it might make me feel better, and I know it will help keep my on my usual schedule. But, that couch is definitely calling my name…..maybe after a good workout?

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I used to be the type of person that worked out fast and hard. Always headed for the toughest challenges. Slow movements were for wimps. I always thought that the increased “effort” would pay off, making me get more toned more quickly. I did always manage to keep myself in pretty good shape this way. But, after I had a serious injury and went through a period of physical rehab, I learned how to listen to my body better, how to focus on very specific muscles to increase their strength and control, and how to really get noticeable results from my workouts.

Instead of doing the quick reps of the exercises that I was used to like leg lifts, squats, or sit ups, I have learned to perform the movements in very slow, controlled ways, holding each position for at least a full minute. After I finish these “new” workouts, I feel that I got just as much effect as I used to get from a five mile run!

Even though my injury felt like it was “career-ending” as far as my workouts were considered, I think that it ultimately forced me to become better at working out. I have found that this new way of working my muscle groups has helped me develop more strength in my entire body and I am actually feeling strong enough to consider taking up running again. But, I will keep taking things “one step at a time!”

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Do you have a hard time eating right during the holidays?

I know I do.

It’s not easy to keep things under control when there are constantly social events, family gatherings, delicious baked goods, calorie-filled drinks, and more just about every day for the next two months. Sticking to a workout routine is more important than ever!

I’ve had years where the holidays pass and I am left feeling like a stuffed turkey, with more pounds to shed than I care to admit to. I have become much more moderate in my holiday eating and drinking, and I’ve been much more disciplined about keeping my workout schedule regular.

First and foremost, I try to make healthy choices. Okay, so that’s a bit of an exaggeration…

…let’s just say I don’t have those tasty baked goods EVERY time, sometimes I pass. And, portion control has a whole new meaning for me now, I no longer have to eat my body weight in delicious foods. It pays off.

Also, when you have some home gym equipment and workout at home, it can be easier to squeeze in at least partial workouts. While you may not have a full hour to spare, you might be able to hop on your treadmill for a half hour or so while those pies are baking. Especially around the holidays, every little bit counts.

I know I will make sure I treat myself to some regular workouts, whenever possible. That’s definitely a terrific holiday gift to give yourself!

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I much prefer working out in the great outdoors. But, in some parts of the country, like the part I live in, this becomes much more difficult at this time of the year. Staying motivated to lace up my running shoes and hit the streets when it’s cold and rainy is not easy. Never mind when the snow starts to fly.

But, after all of my hard work all summer to stay in shape, I really hate to let that go! So, it’s time to turn to the home gym equipment that I’ve invested so much money in. Dust off the weights and treadmill and get to work.

Making it part of my everday schedule actually has become a little easier, I don’t have to worry about the weather, just roll out of bed, have a cup of coffee, and hit the weights for a little while. I am finding that having that treadmill downstairs even helps me get caught up on my favorite shows….not so bad after all!

My home workout routine basically consists of a quick circuit with the free weights, hitting different body parts on different days, but getting to each muscle group a couple of times a week. Some cardio work on the treadmill, and a several sets of pushups and crunches interspersed. I find that it’s not so hard to keep fit even when I have to stay inside!

Don’t let bad weather get you down, I find that I have a lot more energy to get through the long, gray days of winter when I keep my workout routine productive.

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I’ve been involved in fitness in one way or another since I was eight years old.  As a kid, I always had coaches who motivated me to stay in shape.

After high school I joined the Marine Corps and you can bet, I had plenty of people in the Marines to motivate me as well.  I also taught aerobics for a while and I had my students to motivate me during that time.

Once I got out of the Marines I had kids and I decided to set up a home gym so I could still workout, as I always have, without having to worry about dragging the kids out of the house every day to go to the gym.

That’s when I discovered that my fitness efforts throughout the years have been, to a large degree, externally motivated.

Well, I for one, was in shock!

I always thought that I was a motivator, not a motivatee – yet, when I tried to remain dedicated to my fitness goals while using my home gym, I failed miserably.

Feeling compelled to stay in shape, and recognizing the financial investment that I had put into my home gym, I was determined to find ways to motivate myself to stay fit.  Here are the things that have worked for me.

Keep a Journal

The first time someone told me to keep a journal as a source of motivation I thought they were crazy.  There’s no way a journal is going to get me to forgo an extra hour of sleep to get up and workout – or so I thought!

Begrudgingly, I decided to try keeping a journal since I was seemingly incapable of working up the discipline to workout without some sort of help.  Wouldn’t you know, the journal worked!  Here’s why.

When I began, I knew that I was woefully out of shape according to my own personal standards.  So, I got a fresh notebook and entered my current weight and measurements (taken at the waist, hips, thighs and upper arms).  I wrote down a workout plan for two weeks, which included a training split and which exercises I would perform for each muscle group.  I left blanks to add the amount of weight I used and how many reps I performed during each workout.

You’d be amazed at how compelled you’ll be to complete a workout once it’s written down and you have to fill in the blanks or make a giant annotation that you skipped that days workout.

I struggled to stick to my journal for one month, at which time I weighed myself again and did my measurements.  When I went to write my new measurements in my journal I saw that I was not only losing weight, but I was losing inches.  Looking at my journal everyday and seeing the progress I’m making written in black and white gives me the reassurance that I really can be a home gym junkie, I just need to keep myself motivated and always look forward to the next day’s workout.

Get Your Family Involved

Home fitness can be beneficial to the entire family.  What better way to instill the fundamentals of healthy living into your children than to include them in your home workouts.

My kids are 21 months old and 4 months old – needless to say, I have days when the last thing I want to think about is working out.  So, I put in some crazy music and I dance like a mad woman with my 21 month old.  He joins in the fun, but spends a good portion of the time laughing at his loony mom.  I pick him up and dance with him and I wrestle with him some as well.  By the end of the hour he’s all tired out and my heart’s racing from a pretty decent workout.

If your kids are older ask them to count repetitions for you or to help you stretch – let them be your “personal trainer” – they’ll love the opportunity to tell you what to do for a change.  If you can afford it, get them a mini-trampoline to bounce on while you do your cardio on the treadmill.  There are so many ways to get your kids involved – you just need to figure out what they’ll look forward to doing.

Once workouts become routine in your household and your kids really enjoy them, you won’t be able to skip a workout without getting hounded by your new found “workout partners” – Talk about motivation!

Change Your Diet

What?  Like trying to find motivation to workout isn’t hard enough, now I’m going to ask you to diet as well?  Hmm, sounds a little unreasonable, right?  Yup, I thought so too.  But again, I was wrong!

The same person who advised me to keep a workout journal advised me to keep a nutrition journal as well.  Of course, I resisted in the beginning, but eventually gave in only to realize that the two journals work together, not only to keep me motivated, but to allow me to get the greatest results from my overall fitness plan.

In my food journal I use to write down everything that I planned to eat compared to everything that I actually ate.  I also wrote all of the calories, carbohydrates, proteins and fats that were in my food choices.  This allowed me to compare my food journal to my exercise journal on days that I was sluggish or extra sore from a workout.  I was able to better adjust my diet and exercise plans by determining what eating plans gave me the most energy for workouts and recovery.

Use Exercise Videos

A lot of people, myself included, have a difficult time finding motivation from workout videos; however, there are some really great ones out there that may work for you.

I personally have found that the Cathy Friedrich workout videos are extremely motivating.  She brings a lot of energy and intensity to her videos.  Crunch Fitness also makes some high quality videos.

I don’t use videos as the foundation of my workout program, but I do use them once in a while the change things up a little bit.  When I feel my motivation beginning to falter, I skip my planned workout and do an exercise video.  Usually, the change in my original plan is enough to get me back on track the next day.

So, that about sums up my transition from motivatee to motivator.  It took a little while and a lot of patience, but I was eventually able to get on track with my home gym workouts.  Using the tips above and making sure that you get adequate rest between workouts so you don’t burn yourself out, I’m confident that you too can make the most out of your home gym experience.

Finding Motivation For Your Home Gym Workout is a post from: Home Gym Fitness Equipment Reviews

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