In today’s Monday Motivation show I’m focusing on Motion creating Emotion and I’m absolutely hoping to help
Bulletproof Your Motivation To Exercise.
It’s all about the movement today. So let’s check in. Are you moving? Are you getting your exercising action on?
I am because it keeps me sane. I must say I’m missing the gym though. Missing heavy weights to throw around.
Although, on a positive – because that’s the vibe I’m aiming for in this show, I’m discovering some fairly fab new body weight moves.
If you’d like to check them out… maybe you’re struggling to get into a consistent exercise routine then how about:
Training with me Live?
Yes, I’m trying something new. A #trainwithme workout via Facebook Live Video.
It’s actually a little test run for 6 weeks of 5 days a week: live, one hour, full body, fun, high intensity workouts I’ll be running starting next week for another awesome business. If you – dear podcast listener out there in podcast land with access to Facebook – if YOU like the format I can run these sessions for you too.
The first workout (filmed this morning as I plan this) was: Ultimate Upper Body. Again, equipment free and tough enough for my advanced exercisers however I also provide options for everyone.
Are you in? If you want to try this out together I’ll have you all linked up in the show notes. Alternatively, just check out strongbodygreenplanet on Facebook or even search #trainwithme on Facebook and you should find me.
Oh, last thing before we move on – I end each live workout with a fab food finisher, a short and sweet high intensity mini workout to power through any time of your day! Today it was: K.A.L.E!
Here’s the Fab Food K.A.L.E. Finisher.
K.icks. 10 repetitions each leg.
A.lternating Reverse Lunge. 20 repetitions in total.
L.ow In Out Sumo Squat. 10 repetitions.
E.lbow to Hands Walking Prone. 10 repetitions in total.
Aim for 2-4 circuits. Enjoy!
Onwards, and I regularly get asked “How do you stay so motivated to exercise?”
My answer? I choose to be motivated. It doesn’t happen naturally. I consciously take steps – many steps – to stay that way because:
- I’ve DECIDED I want the results.
- I’ve ADMITTED motivation doesn’t last without work.
That’s the motivation myth in a nutshell – you don’t have it or not have it – you work to get and keep it. Or you don’t. Right now you might have to work even harder. Right now I’m having to work harder. However it’s even more important to prioritize everything good for our body and good for our MIND in this uncertain time.
Perhaps you feel like everything is a little (a LOT) out of your control?
Exercise is one thing you can control. Sure, I know most of us can’t get to a gym. Many of us might not be able to get outside. However we can all do something. Something is always better than nothing.
Today I’ll share the steps that work for me so that you too can: Bulletproof Your Motivation To Exercise.
As we get rolling with the steps you’ll see I’ve split them into The FACTS and The EMOTIONS.
Both are vital. They work together… as such I’ve paired them together. Let’s power on with step one or more-so:
Fact one: Exercise is a Necessary Evil.
I believe it’s important to face the facts. Honestly, I actually get frustrated that people think they can NOT exercise their way to a fit, lean, healthy body.
You can’t buy a house or jet off to your dream overseas holiday when you stop-start and stick to your savings plan only 30% of the time… so why is it surprising that exercise results are any different?
Sincere brutal truth. Does anyone except that rare naturally skinny (not fit or toned, just skinny) 21 year old have the body and the health you want without working for it?
So once you have the facts lets get the emotions working for you…
First Emotional Leverage point: Spend time with people who have their motivation to exercise locked and loaded.
The people who motivate you. It’s contagious. Either way actually, so you definitely don’t want a training buddy who’s always whining and moaning and bludging. Seek out the people that encourage and support your progress.
Perhaps people who are an inspiration so far as the way they look, the way they train and most importantly their ATTITUDE.
The people that consciously focus on staying motivated and choose the language and the habits that keep them motivated even when it’s a little tougher – a little less fun – as it is for ALL of us from time to time.
If you don’t have face to face access to these people (and most of us don’t) then the internet or podcasts (!) will also do the trick.
Fact two: Exercise will get easier when you stick with it… and stay hard when you’re inconsistent.
This builds on fact one. So you admit it needs to be done. Consistently. Then why make it harder for yourself than it needs to be by stop-starting or program hopping?
This is the fact that compels me to do my training when I really-super-don’t-feel-like-it.
Closely guarded truth. When your trainer or your fitness-freak-friend takes a break form training they 100% find it punishingly-gruelling-UN-fun-and-struggle-street to get back into it.
It’s the same for us all. I guess the difference to help you stick with exercise more consistently is to always keep at the forefront of your mind how tough it is to start over and also utilise the…
Second Emotional Leverage point: Remember how great you feel when you’re at your fittest, your strongest… even simply when it’s over.
You know you feel better long term when you’re regularly exercising right? Happier. Healthier. Calmer. More Positive.
The day you exercise you are also supremely more likely to feed your body the quality fuel it deserves rather than get sucked into the no-exercise-rubbish-food depressing-addictive-downward-spiral. The quality fuel that makes you feel: happier, healthier, calmer, more positive and more in control.
Equally, each day you exercise you get to feel that satisfaction, self belief and even “Go Me!” pride that you stuck with your commitment to YOU and to achieving your goal.
Fact three: Exercise is amazing for stress relief and increased efficiency and productivity.
The fact is you either feed the positive cycle or the downward spiral.
You can choose to use exercise to counter the unavoidable stressors in life and to help your achieve as much and at a high quality as you can each day OR you can resort to the things that make it all worse.
Lack of sleep. Energy drinks and processed food. Frenzied reactive fire-fighting work.
Secret benefit truth. Although the body may be what gets you into exercise initially – as seductive and appealing as that is when we’re younger… the older I get, I’m really starting to value exercise for the way it helps me combat stress, stay calm, efficient and effective.
Third Emotional Leverage point: Get massive emotional leverage on yourself and know you can veer slightly off the 100% factual path here.
Think: “Is it effective?” rather than just “Is it true?”
To explain, I use complex equivalents a lot to stay motivated. A complex equivalent is when you make something MEAN something else. They can be factual like: Doing my intervals today means I’m more likely to find them easier next time I’m due to do them.
Equally as effective they can be made up yet designed to compel you to take the action that gets you the result.
Such as: Sticking to all my scheduled interval sessions this month means my thighs will look lean and toned as I get to feel super confident rocking my short shorts.
Now factually those short shorts are even more dependant on my Shiraz and my food however that complex equivalent absolutely works to get me on the treadmill. As does this one…
Ditching my intervals session means I am a hypocrite who is not walking the talk or being an inspiration to my clients.
Fact four: Exercise is precious YOU time.
If I could some this fact or in fact the whole show and my entire approach to staying motivating in one word it’s: GRATITUDE.
You know by now I’m not awesome at succinct though… so, the no fail way to motivate me to exercise is an appreciation for the fact that I can.
I, as do YOU, have the physical capacity, the time, the money and the freedom to be able to exercise.
Even if you have injuries to work around. Or only 15 minutes a few times a week. Even if you can’t afford any equipment. Still, I’m fairly certain YOU and hands-down-without-a-shadow-of-a-doubt I am pretty supremely lucky for whatever gorgeous, precious, unapologetically-self-indulgent exercise time we get.
Hugely impactful truth: Gratitude is a superpower. It’s an instant Motivator / Pick-me-up / Reality-check.
It’s also the antidote to fear. You simple cannot feel both fear and gratitude at the same time so in my mind gratitude has got to be about the best power to actively cultivate.
Which leads me to the final point, the person who really doesn’t do gratitude so well…
Forth Emotional Leverage point: The Anti-Mentor.
This is the person you really don’t want to be. I think they are just as useful in fuelling your motivation to take the actions you know you need to take – to be the person you want to be – as the mentor you respect.
You’re going to encounter anti-mentors anyway, obviously you don’t want to seek them out however I’ve found that since they are not completely unavoidable then this is a good way to learn from them.
Whether your anti-mentor is Lazy. Self obsessed. Ungrateful. or just Negative, it’s fuel for you to not be like that.
The other even more emotionally compelling angle is the desire to not be an anti-mentor to someone else!
Even if they don’t communicate it in that exact ‘anti-mentor’ manner it’s the principal of always leaving someone better off for their interaction with you, rather than the reverse.
To get actionable today: How about we have some fun with the Third Emotional Leverage point: Get massive emotional leverage on yourself.
So this is where you can veer slightly off the 100% factual path and create the complex equivalent or the ‘this’ MEANS ‘this’ that works most effectively to keep you motivated to exercise.
I’d love to hear your example. You can let me know via the comments below.
Let’s round today out with 3 recommendations:
- Tofu scramble! Have you tried tofu scramble yet? I know cheese is often the biggest BUT in someone going vegan however eggs can be a big BUT too! This scramble is da bomb! I’ll link to the recipe I used last night from minimalist baker in the show notes. Also the adjustments I made. Hot Tip: serve your scramble over crispy baked smashed potatoes. Sounds good right?
I swapped kale to spinach, chilli to smoked paprika, capsicum to Swiss brown mushrooms and I added 1 tablespoon of nutritional yeast. I also served it with baked baby tomatoes and asparagus.
- Kettlebell swings. So we’re likely in lock down for a while and I know exercise equipment is hot property and hard to get. However if I had ONE recommendation for my semi experienced exercisers it’s to try and acquire a heavy kettlebell. A weight you can swing and also 1 arm kettle row. Of course there’s so much more you can do, with that one piece of equipment however back moves are hard to train without gym access and your friendly kettle can fix that problem for you. I’ve been doing 100 swings with my enormous cumbersome 20 kilo kettle a couple of times a week. It’s an awesome full body move.
- My final recommendation is for my friends who live alone, or anyone who’s understandably feeling isolated right now.It’s to video call someone dear to you as you go about your regular day. So not necessarily the sit, watch and focused chats we’ve been doing. More like a just “hang together” as you get stuff done call. Perhaps as you prepare dinner. Or as you eat dinner. I like that idea which I heard via the Love etc podcast.
That’s it for today. I’ll be back in a few days with perhaps my favourite interview to date. Do I say that a lot?! This one rocks. I gave up on finding the best snippet to start the show with because my guest the amazing Michael Klaper MD just delivered so much Gold. I’m super excited to share that chat with you. I really fell in love with the doc while prepping for the show… and I think you will too.
Big love and virtual hugs to you. I hope you’re doing ok. As uncertain as this time seems there are a few things you can rely on…hopefully this little show is one of them, a consistent, reliable little catch up with me or a longer form chat with a guest.
Huge thanks for sharing this week with me. I appreciate your support.
The Healthification podcast is proudly bought to you by my FREE ‘Easy Vegan’ plan. It took me 25 years to transition from a meat eater to a happy, healthy Vegan! You can do it in just 3 days with my simplified ‘easy vegan’ plan! Get the fit, strong, and healthy plant based body you deserve… while avoiding ALL the mistakes I made along the way!
To learn more check out: strongbodygreenplanet.com
Till next time, remember Creating a body and life you love is Freedom. (If this ex-carb queen, non genetically gifted, naturally uncoordinated vegan chick can do it – so can YOU!!!)
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