Trust me I know that sometimes getting to the gym isn’t always as easy as it sounds. Some people are intimidated by it, many have not made full use of it and don’t want to waste anymore money on it and some people never seem to find the time.
Doing something rather than nothing is half the battle, so surely it’s easier to just exercise at home?
Well, sort of. Although your own home is massively convenient, it can be hard to stay motivated when you’re surrounded by a host of temptations or more precisely excuses such as TV, internet, coffee, reading etc.
So to help you resist these cheeky little temptations, stop making excuses and get a damn good sweat going at home, here are seven simple and effective tips for people just like you with real lives, real jobs, and really busy schedules that will help to keep your attention focused training at home, even when you really don’t feel like it and keep you on track.
1. Find Types of Exercise That You Really Enjoy Doing and Use Technology
The most important thing you can do is find a type of exercise you’re actually going to enjoy doing at home. Some forms of training such as weight training, power lifting etc that rely on lots of equipment aren’t really workable unless you have a big garage or a spare room, and the money to buy the kit in the first place. Thankfully there’s plenty of awesome choices at your finger tips that give you access to an endless amount of at-home exercise options that don’t have to cost a fortune.
Take a bit of time to think about what you enjoy doing, think about what types of activities you enjoy, what reason/s are you training for and then do some research. There are thousands of fitness apps and websites that transform your phone into a personal trainer to live stream videos that turn your living room into a fitness studio, there are plenty of ways to get guidance, motivation, and variety. With a little bit of internet research and soul-searching, you can easily find a training routine that will work for you. Some quick examples are:
SFit – free Closed Facebook Group that I run providing exercise, nutrition and psychological guidance and tips
The key to it is finding something you love doing, this means you won’t even want to look for excuses no tot train then because you want to do it, and you’ll enjoy the process.”
Need added motivation this winter? Aaptiv is a new app that offers audio-only workouts from top trainers set to music you love. Classes range from strength training and HIIT workouts to yoga and running, so you’ll always find something you love.
Available at aaptiv.com.
2. Book appointments with yourself to train.
When you have important appointments you put them in your calendar on your phone etc and set reminders so you can’t forget, I certainly do, well, the same goes for your workouts. I schedule them like they’re an appointment. Prioritising your training sessions by blocking out time on your calendar and then planning your days and weeks around those blocks is a key element in creating consistency and continuity in training that will get you the results you want.
3. Organise a space at home.
The sometimes awkward part about training at-home is that obviously your home is not a gym. If you happen to have a gym in your home, lucky you. If you’re like me your car never gets into the garage because that’s where I have my training kit, if you don’t have a garage then you’ll need to make whatever space you have work for you. That might mean setting up a mini gym in your bedroom, spare room etc or simply moving the coffee table over three inches to fit a yoga mat. Whatever you have to move/set up/dismantle, do it well before your scheduled workout (say, the night prior if you plan on getting up and training then), so there are no barriers or excuses.
4. Dress for business.
Now more than ever, it’s acceptable to wear Lycra just about anywhere. Take advantage of the trend and throw on training clothes as soon as possible, at every given opportunity. Why? Well, research suggests that simply wearing your training clothes can help motivate you to exercise.
One of my clients says that, ”On workdays I come home and change into my training clothes before I do anything else, and on weekends I put them on first thing in the morning, that way I have no excuses later.”
5. Go public with it, afterwards.
Wait a second before you get carried away. Before you tweet, message, Pin or gram your workout plans, read this: You’ll have a better chance of actually training if you keep them to yourself. A study has suggested that social recognition makes us less likely to follow through with our intentions.
However, after you’ve smashed your workout, go for it and tell the world what you’ve just done. So after training take a photo or snap a sweaty selfie and you’ll find you work harder for that extra satisfaction of sharing your achievement afterwards. When you share your progress and accomplishments, you’ll build a small group of cheerleaders, and you can tap into that satisfied feeling the next time you’re motivation is in the ditch and your sitting on the fence about working out.
6. Create your own incentives.
It’s okay to use small rewards to persuade yourself to work out. Ideally these incentives should be healthy however, I’m realistic and so should you be, because sometimes you just need to satisfy that craving and reward yourself with something so tasty regardless of the content, so if it’s sometimes pizza, turkey chilli, or a salted caramel brownie, that’s okay too, because, balance is needed both physically and mentally and this reward can make all the difference.
Many of my clients say this same thing, they usually work out right after work, so they hold off on eating dinner until after they’ve smashed out a training session and that for them mentally, is a big reward.”
If food’s not your thing, treat yourself to a new pair of trainers, clothing or whatever works for you if you complete all your workouts for a month.
7. Half a session.
Sometime training at home feels and sounds like the worst idea, and when this happens negotiate with yourself. TelI yourself you’ll do half of what you had planned for that day and more often than not you’ll end up doing the full session anyway because all you really needed was to get started. And on the very few times you don’t finish? Well, at least you did half, and that’s much better than nothing at all.
The Bottom Line
The best way to keep your motivation level up for training at home is to find a routine you really enjoy, this way your at-home training doesn’t feel like work. Then, control as many factors as you can to set yourself up for success and turn it into a habit. Of course the couch looks bloody good sometimes when you come home after a long day, but sinking into it will feel so much better after you’ve earned it.