In this blog we are going to look at 10 ways to increase your motivation to exercise when It's cold outside, work makes you feel exhausted and lethargic, and gyms are closed. Staying in bed, under the covers can seem like the best option for even the most athletic people at times like this. At this time of year, external conditions make it difficult to keep pace with your health, fitness, and nutrition goals. While you can take a break to enjoy the season, a little bit of motivation to stick to it when times get tough can go a long way towards feeling energized, fit, and achieving your long-term goals.
Favourite quote
Quotes can help you feel strong and ready to face the world. Take a screenshot of a quote you see on social media that really hit the nail on the head, repeat a favourite quote before heading to a training session, or write it somewhere prominent at home to help keep you focussed.
Reason for training
Finding a reason/goal, personal to you that will inspire your training. Are you doing this to improve your cholesterol levels? Build Muscle? Lose weight? Help a charity? Whatever it is, keep this focus and goal in the forefront of your mind and use it to help keep you motivated.
Make a plan
Goals can often feel unrealistic and unattainable at times, so take the time to write down each of your goals and then a plan to achieve them. This will show you what work you need to put in to be successful. Having a plan can motivate you by hitting smaller milestones while working towards larger, long-term goals.
Race simulation
Nothing gets you motivated more than race preparation. When you're not racing, it can be hard to feel the excitement and motivation to train. The good news is that you don't need to sign up for a race to get the benefits - just fake it. Lace up your racing shoes, put on the starter kit, practice your nutrition on race day or do pre-race training.
Download a podcast
Listening to a podcast related to your sport, goals, or mindset can keep you mentally engaged and motivated. Choose a series that is led by experts and learns more about improving your technique. Or choose a series where they'll talk to other athletes about their journeys and experiences. You'll be able to relate to their success or hardship stories and feel like you're not alone, which is great for keeping motivated when times are tough.
Turn up the music
Try adding a few fast, energetic songs to your playlist. Choosing songs that get you hyped up, energised, and inspired can often help carry you through tough sets are days when going to the gym seems like a nightmare. Try searching your music apps for "workout" or "cardio" to see what others like.
Set an alarm
For some, motivation requires constant reminders. Don't sit and wait for the motivation to strike, but rather make it happen. Set a daily alarm to lace up your shoes, do a basic workout, and even just check your training goals to keep you focussed.
Use your strengths
Motivation can drop when you feel demotivated from constant hard training where your results show no increase in speed, power, or stamina. Get out there and do your favourite workouts where you know you excel and make you feel good. It could be track work, sprints, squats, gym classes ... anything. You will feel ready to take on these tough workouts when you have a little success under your belt.
Connect with others
Join a Facebook group or other chat forum with other athletes with the same sports interests. Being able to discuss issues, races, gear, routes, and more with others will make you feel more involved. Giving advice or support to others can also improve your well-being about sports.
Try something new
When progress seems to have stopped or is not going well, finding success in other areas can present a unique challenge to motivate your training. Play sports you don't know, try out fitness classes or home workout videos you wanted to test yourself and push your boundaries in new directions.