Getting Your Ass off the Couch and Staying Motivated

The thought and promise to yourself  to work out and get fit is all great and a step closer to getting off the couch, but sometimes we can loose the motivation on the way and stop seeing our goals or a way to achieve them because it all looks so far away.

I have been going to the gym and doing cardio on and off for over 2 years now. Every time when I decide to start working out and get fit I loose the motivation at some point for extended period of time and loose what I have gained and have to start all over again from the bottom. So I did some reading and came to a conclusion that giving myself smaller stepping stones along the way to achieve my long term goals is a much easier and better way to stay motivated and keep pushing for the results.

I have also created a fitness diary where I have written down my short term goals for the month of February. These goals include doing 3 runs a week, 100 squats 5 times a week and 300 abdominal exercises 5 times a week. I have chosen to record my short term goals in my diary to see my progress through each month and through the whole year. The progress will be achieved by upping the exercise load with every passing month.

For me personally writing things down and being able to see what I have achieved every day, week and month is a great way to stay motivated and gives me a huge sense of accomplishment and also If I write something down on paper I feel obliged to to do it otherwise it makes me feel guilty. Here is how I wrote down my short term goals for this month:

  • February Goals
  1. 3 Runs a Week
  2. 100 Squats 5 Times a Week
  3. 300 Abdominal Exercises 5 Times a Week
  • 1st of Feb.
  1. Run – 5,3KM
  2. Squats – 100
  3. Abs – 300

I will keep filling out the diary every week and fit in all of the exercises I have set myself up for. The exercises don’t have to be done on the same day every week as long as you keep following the weekly goals its fine.

6 – 12 months can be a very long time to wait for the feelings of success to come and just setting yourself up to be fit in 6th months time can be a recipe for failure for so many. By deciding on short term goals anywhere between few weeks up to a month will help you to stay motivated and bring a sense of accomplishment after every goal is completed on daily,weekly and monthly basis.

Get a diary write down your long and short term goals and record all of your exercises to keep track of your progress. Remember if you run longer distance then your goal write it down, if you do more abdominal exercises then on your goal sheet write it down. Every mile, sit up or squat that you do more then you have originally planned shows your progress and increased endurance. Write it all down so at the end of the month you can reflect on what you have achieved.

If you decide to write the diary on paper like I have make sure to keep it close to you where you can see it all the time so you don’t conveniently forget about its existence or if you do it electronically set it up as your screensaver or desktop wallpaper that way, another way how to keep reminding yourself about the goals is to enter them into your calendar on your laptop and set up notifications for each of them. These simple notes will be a constant reminder of your goals and what you want to accomplish.

Tell me in the comments below how you keep yourself motivated to work out and what is it that keeps you going?


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