Prior to doing CrossFit, I admit that I was a “gym rat,” going to the gym 5-6 times a week and spending an hour to an hour and a half taking a group exercise class or doing cardio mixed with free weights. I did the same routine day-in and day-out, not really pushing myself to work harder. I was able to maintain my weight and fitness level, but my body composition never really changed. I thought I was pretty fit, until I did my first CrossFit wod and felt what it was like to push my mind and body out of my comfort zone.
The feeling was mind blowing! Even though I felt like I wasn’t going to make it through that first workout (and all I wanted to do was lay on the floor when I was done), my body loved it and I couldn’t wait for more! I needed that “push” to change things up and truly change my body composition inside and out. I finally knew what it felt like to really push myself as hard as I could, which is one of the many reasons why I love CrossFit.
Sure, it’s easy to step back into that rut and only do the minimal effort and not really give 100% in my wods, especially on days when I’m tired. But, I always think about how much better I will look and feel if I challenge myself to go all out.
Only you can truly challenge yourself beyond your comfort zone. Sure, a coach or a trainer can help push you to go a little faster or give a little more effort, but ultimately it is up to you (mind over matter). Here are 3 tips that I use to help motivate me (and my clients) to go faster, push harder and/or give 110%…
1. Imagine! Visualize yourself when you have reached your goal. What does that look like? Have you lost 10 pounds or gained lean muscle mass? When a wod is really tough, I think about how much stronger I am going to be and look after completing it. The mental picture always helps me get through those challenging workouts and on days when I am not motivated.
2. Know Your Why! What is your “why” for getting up early and working out? Is it to stay healthy and keep up with your kids, or is it too lose the baby weight and get back into your skinny jeans? For me, my why is to stay healthy and fit (especially since I have a family history of high cholesterol) to look and feel my best in order to be my best self for my family. Sometimes I lose sight of my “why” and in times where I need a little push, I think about it.
3. Set little rewards. One of my favorite things to look forward to after completing my workouts is a nice warm cup of coffee (since I workout early in the morning)! As I am doing my wod, I picture my nice warm mug of coffee in my hands and how good it will taste. It’s a nice reward after a grueling wod! Give yourself a little reward after you finish your workout so you have something to look forward to when you are done.
Questions:
How do you push yourself through your workouts when you are feeling unmotivated?
What is your “why” for working out out and staying fit?
Thankfully I have a great support system to help me push myself through when I’m not motivated. My husband is good at motivating me and I have a good friend that regularly works out with me so we push ourselves. If I am on my own I think about how much better I will feel after I finish my workout. I count backwards and just remind myself only # many more reps and I can take a rest.
As far as my why that has evolved a little. When I first started working out it was because I wanted to lose weight. I had gained a tremendous amount and was at my heaviest in my life. I constantly was tired and overall just felt bad all the time. I started on my own to slowly make changes, then my husband started working with a trainer and was making great progress. He bought me some sessions and I was instantly hooked. The trainer had me doing things I didn’t know I was capable of doing and he definitely showed me how hard I had to push myself to actually make good progress. After I dropped some weight and was getting stronger and stronger my motivation changed. I had always struggled my entire life with working out because of my congenital heart defect. My trainer showed me how to work around things and I was constantly getting stronger and my cardio was improving and I loved it. I was doing things I never thought I would be able to do. This then became my new why. I love seeing myself evolve and get healthier every day. I look back all the time and how much I have improved and that is also a great motivator. So now I do it to stay healthy and push myself to see just how far my body can take me.
That is so awesome, Tina!! Congrats on being so successful with maintaining your health!
I have finally gotten to the point that I don’t think I have to work out 1-2 hours a day – in fact I took 3 days off this week since we were on vacation!!
When I do workout I tell myself that I got up early to workout not slack off and to make the most of my time.
Nice!! We are on vacation now and I have only worked out once. I have just walked the beach every day. Even though I miss my regular workouts, it does feel good to take a break.
All three of those tips – spot on, Melissa! When I am training for a race, imagining actually running the course or crossing the finish helps to motivate me. Thinking about running a PR or, heck, even placing gives me extra motivation to wake up and work out! Kids are a great motivation to workout in the early morning, too 🙂 It seems so much harder to get the workout in when everyone is awake!
One of the reasons I workout is because I have so much MORE energy when I do. Sundays are usually my rest days and sometimes they leave me feeling semi-lethargic. Our bodies definitely need rest days, but I love that energy boost from a good workout.
I agree, Amy! Working out gives me way more energy than on the days when I don’t! I just feel so much better overall when I workout. I feel the same way on my rest days (Saturdays and Sundays), kind of lethargic. Even though it is nice to get some extra sleep, it feels so good to start my days with exercise.