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Other than the famous "I don't have the time" syndrome, motivation is one of our foremost
downfalls to getting into shape and keeping with an exercise regimen.
Being in the sport of Fitness, with frequent diet modifications, high training demands and
no room for slacking off. I myself find it a challenge to continually maintain such a trying
schedule. We all have our days when we feel
weak or bored and would take any excuse to skip or put off that days training.
Over the past few years I have found that if you are armed with the proper ammunition you
can overcome any of these challenging days and
complete your work out regardless.
Having a goal is the main motivation and should be enough to keep you in focus, but even
then it is easy to fall short of our own expectations. The temptations of excuses and
believing those excuses can be a powerfully dark
force! Sometimes accounting to ourselves is not enough.
Vary your training, don't fall into the boredom rut! Alternate your training with outdoor sports,
sports drills, or anything you are not normally doing. Your body needs that stimulation in order
to continue responding to your
demands. Trying out new home video tapes like the new cardio kickboxing or maybe doing a couple drop in sessions
at some sort of martial arts or spinning class to break from the norm. Adding this type of 'cycling' to your training
can be done on the fourth week of every month which is similar to the periodization theory allowing for small increments
during the next phase of training.
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For starters, the best approach to keep a program is to jot down your workout
plan for the week by deciding which muscle groups you will train on which days,
and your time and type of cardiovascular exercise. You may
even be so organized that you can include the exercises you plan to complete or
at least the ones you don't want to forget. Not only does this keep you on
target, but you are somewhat committing to these dates and will have
a higher success rate at getting the workout done. You may want to choose
exercises that you can do at home as well, using body weight or dumbbells so that in the event your workday is long and you don't make it out to
the gym you can still complete your training. By having it written down if
you do happen to miss that work out will make you see that on your program.
The missing day standing out as incomplete will be a way you must
account to yourself but this deterring you from doing so in the future.
Having a training partner or personal trainer can also make you attend as planned
because now someone else is counting on you. For those of you that are on your
own you may want to become creative about having to
account to someone to ensure the exercise is done. Children can be a great
asset, they love to get some authority and telling them that they have the power to tell you what to do will be a nagging little reminder that it is
time to hit the weights. Kids can be the best reminders!
Those without kids can use alarms in the home, on their watch or computer and
some really good friends would make no bones about giving you a reminder phone call. Use your support system any way you can, even when
you think that there is no support you can find some, just be creative.
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Another great plan of attack is to pre-pack. Ensure you have your training gear
and snacks packed the night before and if you drive, store it in your car with a
couple days worth of supplies. Pack plastic bags to bring in
your return laundry without bringing in your work out bag then possibly forgetting
it the next day! I like to keep
3 to 4 small towels, 8 snacks like baggies of nuts or power bars, my training program clipboard,
extra changes of important clothing articles and maybe a magazine for the cardio if I use a stationary unit. I also tend
to forget my supplements so I store a couple days worth of that as well. Parking meter change is handy to store if you don't
carry your wallet as I don't when heading to train. This may seem menial, but there are many
individuals (you know who you are) who need this type if planning to ensure they
don't back out of a training session.
Monitor your progress. Most important is to see your efforts being rewarded and
this can happen soon after beginning your consistent training program. Make small notes including the dates from the time you begin,
keeping track of things like all your weight training, cardio, bodyweight, body
measurements and any other accomplishments such as flexibility gains, strength
gains, endurance gains. This alone can make you keep up
each day. You have a powerful tool with these notes, to compare what works and
what does not keeping you driving ahead with gains. I know many who have logged
their training and diets for years!
An easy way to keep track of your training is with the InnerAthlete
Training Log
I hope some of these hints I have shared with you will get most of you motivated and
moving. Just remember to use creativity, it is too easy to back out of a training session.
I have shared a few of my hints in hopes to spark
more ideas within yourselves, encouraging you all to succeed with your goals!
Linda Cusmano
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