The 8 principles of consistent exercise motivation

The motivation to exercise is such a common issue in the busy hectic world we live in today. With life's demands, responsibilities, obligations and social lives. Who has any time to exercise, right?

Of course, its not just about the time that holds some people back. There are some other obstacles that get in the way. For you, it might be energy. It might be dread. It might even be cost or location.

Whatever it is for you, I want to make one thing clear. And that is our mindset is the one thing behind our decisions, our attitude determines whether we will or we won't do something.

Luckily, in terms of exercise there are 8 principles that impact our attitudes towards how much we want to exercise regularly, and they don't all have to be working at the same time but they do support each other.



Principle 1: exercise for enjoyment
For exercise to be a regular way of life, it needs to be enjoyable and fun. Ever tried to get on a fitness program of some sort, to get healthy, to lose weight, to be stronger...only to stop? I'm willing to bet that you didn't make enjoyment a must.

The simplest way to enjoy exercise is to pick a physical activity that have movements that really feel good OR inspire you to become better. This kind of drive will keep you true in the long term.

Principle 2: Post exercise rituals
This might be surprising but you'd be amazed how what you do after a session impacts how you associate your workout in the long run. If you have something pleasant lined up a after workout session of any sort, you condition your mind to associate comfort and pleasure to your routine but also to how you feel in your body from your exercise.

Enjoy a meal, go for a walk, meditate or even unwind to some entertainment. Whatever works for you.

Principle 3: Exercise in an environment that is both conducive and comfortable
Environment is a major aspect of what we associate to exercise. There are 2 things you need peace of mind from within your environment and they are;
-You can execute the movements in your exercise session with the ease and the  peace of mind that nothing is going to get in the way or compromise your range or freedom of movement and that your surroundings is free of safety risks and obstacles.
-The environment is a pleasant and encouraging one to want to workout in.

So, things to consider are, indoors vs outdoors, gym vs home, alone vs with other people, parks vs roads vs beach vs pools, day vs night etc, etc...

Also consider exercise music and other things or objects that may be in your environment.

Principle 4: Best time and best durations
Its important to have peace of mind with the time we allocate to exercise. Pick a time that not only fits in with your lifestyle but that you feel you would best enjoy it.

The duration is also important to consider. You do not have to exercise at set length or period of time. It doesn't have to be a solid hour or even 30 minutes if that is uncomfortable. Allocate a length that both feels like the right duration to get a descent workout AND feels like its a doable and encouraging length wher you know you will follow through.

Principle 5: Rotate your muscle groups
If you keep targeting the same muscle groups, they will get sore, they will get tired and YOU will get weary from doing the same routine and from the accumulated exhaustion in those muscles.

Keep it fresh, if one part of your body is fatigued and you still want to exercise, target new muscles, do new movements and always allow for recovery. Using variety can charge your experience with a sense of excitement and growth.

Principle 6: Manage your energy
Having adequate energy is critical to have if you are to exercise consistently. If your feeling tired and burnt out all the time, you are not going to be willing to workout. Not long term.

Luckily there are ways to manage our energy so that it sustains us.

• Rest:

quality and quantity of sleep is essential to not only function but also to put in all you can into a workout, that includes a commitment. Being fresh and energized will make it so much easier to commit to exercise. Meditation also helps.

• Recovery:

Over training as a whole or just certain muscle groups drains energy. Even if you are well rested, it is still possible to burnout by not letting your body recover. Whether its an injury or just muscular strain, its crucial to give it recovery time so that you can commit to fitness in the long run.

• Nutrition:

The energy we get out of our body comes from the nutrients we put into it. Eating a balanced diet of fresh food (mainly fruit and veg), lean protein and whole fiber keeps the body running smoothly while nourishing it with plenty of fuel to invest into a workout session. Water is essential also to sustain our energy during exercise. And air, yes air helps out with blood oxygenation and as a side benefit, by learning to breathe properly during exercise, you learn to to conserve energy.

Principle 7: Influence your thoughts
The input that you expose your mind to has a way to influence what you focus on. So, a good way to influence your motivation toward exercise is by influencing your focus.

Read about your sport or activity, watch it, hear about it and engage in it in ways that  is going to spur thoughts and ideas around your physical activity of choice. By keeping yourself thinking about it in an inspired or engaged way, you maintain an ease of momentum and an enjoyment that draws you in.

Principle 8: Motives that work


It can really pay off to self reflect on your own true motives to get fit.

Do you really care about getting into shape?
OR... is the truth that you want to be around on this planet longer?

Is the desire to look better really a genuine drive for exercise?
OR... Are you more inspired by physical performance?  


Find your true motives and you will follow through consistently.

When it comes to long term consistency  and drive towards exercise, it pays to look at every aspect that effects how we relate and how we feel about our planned physical activities. Even something small and superficial can make a difference if all you do is shift it.

Not all 8 principles have to work at the same time, just one or two can be enough to tap into that motivation. However, all 8 principles reinforce and complement each other and can integrate with one another really well.

Inspired by fitness,

                   Clinton Boucheix




For more on exercise motivation click  Free Exercise Motivation Report