Spring Training...getting motivated one more time!

Written by Libby Norris

Have you ever started a workout program and then stopped? That's a bit of a redundant question as I would say close to 100% of the people I know - including myself - would say yes. In fact, your fitness routine can sometimes seem like an endless cycle of with peaks and valleys where you lose your motivation at least once or twice (or more) along the way.

So is there some secret to staying on the peak? Why is it that some people seem to have an abundant supply of energy and persistence and make it look so effortless?

The keys to finding and keeping motivation in your fitness routine are planning and balance.

This doesn't have to be a formal strategy process, but if you do spend some time and effort in setting up your program, I can guarantee you will increase your chances of results for staying with your program and for getting results.

Planning doesn't mean you have to take all the fun, spontaneity or variety out of your equation - just the opposite. Our bodies and our brains work best with routine - or at least for most people. Ideally, keep a set workout schedule for the week, but within that schedule, try to work in as much variety as you can.

Make a routine and mix up your workouts!

This will help to keep you motivated and offer different challenges to your body so you can avoid hitting plateaus.

Outline your workouts and then keep track of what you actually do. Use your outlook, a notebook or a good old fashioned calendar on the wall! It doesn't have to be elaborate, but keeping a workout log or journal will help you to celebrate your successes and to see your progress. Look back over it on challenging days to re-invigorate your spirit and motivation. You can also identify any recurring gaps in your workouts and make any necessary modifications with activity or time.

Getting started is the first priority...just get moving doing something! Once you have your plan in place, you can evaluate the balance of your program. Remember you have 4 major components of fitness - cardiovascular, muscle, flexibility and balance - and ideally you want to make sure that you include all four in your week. Your personal goals and preferences will dictate just how much of each will need to have, but by including all four, you will help to increase your overall results and decrease your risk of injury.

Balance helps with motivation - when you keep variety, challenge and change, you are less likely to get bored physically or mentally. Balance can also include trying new exercise routines and activities.

If you were working with a trainer on a periodized program, your workouts would likely change every 6-8 weeks with a specific focus and progression throughout that time period. This adds to the physical challenge but also keeps the client actively engaged and inspired.

You don't need to formally periodize your program, but you can derive some of the benefits of that concept by setting a goal and schedule to try one new exercise or activity every 6 weeks. Track these new activities as they all add up in your pool of successful steps and progress with your overall fitness goals. Try a new class, a dance program, rock climbing, or simply change the sequence of exercises you do. Once you try new activities, you may have the spin-off benefit of meeting new people who end up inspiring you as well!

Finally, a great motivation tool is to give yourself a visual of both your planning and balance. Create a vision board that shows the results you want as well as the activities you want to try. Post it somewhere you'll see frequently - in the kitchen, bathroom or by the door. This positive reminder will help you to move past those challenging times we all have in our progress and programs.