4 Proven Strategies to Stay Motivated
Dark nights and shorter days - we don’t need to tell you how it feels. But we do want to share how you can stay motivated in your workouts when you *just* can’t be bothered. (We’ve all been there. No judgement.)
Here are 4 proven strategies to help you through the winter slump. And no, the answer is not just ‘keep going’.
Key takeaways:
Remember your ‘why’
Ask a friend to join
Make a seasonal workout plan
Get real rewards
Strategy 1: Remember your ‘why’
Let’s face it, if we don’t know why we’re doing something, we’re not going to do it. It’s not bad behaviour, it’s human nature. Knowing why you’re doing something can add positive reinforcement to your habits, making you feel more motivated to stick at it.
For example, if your goal is to look after your body so that you can be more active with your kids, then it will be important for you to move your body. And when you don’t, drawing your attention back to your ‘why’ will help you get motivated to pick it back up.
When we realise that there’s more at stake for our future self than how we feel in the present, we find it easier to muster up the energy to say ‘yes’ to what matters.
Strategy 2: Make a seasonal adjustment
Take the hint from nature: autumn and winter are times to rest and recuperate. But does that mean putting your feet up? Not necessarily but it does mean adjusting your workouts to suit what you can do in this season and how your body feels because of it.
And don’t just take it from us. A study from the International Journal of Environmental Research and Public Health found that physical activity levels across the world are highest in spring and summer, and lowest in winter. It happens to everyone, no matter how big the temperature difference. Daylight affects your circadian rhythm leaving you feeling more alert at some points of the day and more tired at others.
How can you use this to your advantage? Make a note of how you feel on a typical autumn and winter day. Ask yourself:
When do you have more energy?
How does your body feel it wants to move?
Have your goals shifted - and how?
Depending on what you prefer, you might adjust your cardio-strength ratio within your training. For example, your body can use up more energy trying to stay cool on an outdoor run in the summer, so maybe more outdoor cardio is better for you in the winter. Or you may feel like you have more energy in the winter which you can put into building strength ahead of races or sporting events when the warm months arrive. Play around and see what works for you.
Strategy 3: Score the rewards
You already know all the benefits that exercise has on your body and mind but sometimes it’s just not quite enough. You want real rewards. Something you can touch. You’ve come to the right place…
At Virgin Active, our members score weekly rewards on their visits, think free smoothies, coffees or protein bars. It means that whether they’ve done a hard-core Lift Club class, a sweaty Reformer Pilates session or a gentle unwind in the sauna, they’re working towards real wellness rewards. And it’s not just in-club goodies either. With our app, all members unlock exclusive partner discounts and extra savings the more they work out.
The point? It’s easier to give it your all when you know you’re getting a lot back.
Strategy 4: Bring a friend
There’s no denying it: mates make everything better. So, bring yours. Whether you use the guest passes on your account or make new buddies in class. Time and time again studies show that with support from a friend, people stick to their goals and get there faster than when they work out alone. Let your friends know when you’re going to class or schedule a set time every week to meet them - and why not grab a smoothie after?
As a social wellness club, Virgin Active is the perfect place to work out, hang out and chill out with your friends.
Ready for your next workout? Check out all the group exercise classes available at Virgin Active.
Not yet a member? Find your nearest club and start your membership today.
FAQs
How does working out with a friend help me stay motivated?
Having a buddy in the gym helps you to stay accountable, to challenge yourself and gives you an extra dose of motivation when you can’t find it yourself.
How can I refresh my workout routine for the new season?
Try adjusting the type of exercise you do, when you work out and how often you go. Remember that people find it easier to stay active in the spring and summer than in the winter.
Do rewards or incentives really help me stick to my fitness goals?
Yes! Research from the Journal of Economic Behaviour and Organization and other studies show that getting pick-me-ups along your wellness journey can help you stick to your goals, even when the rewards are no longer there. (But, don’t worry. Our rewards are here to stay.)
What are simple strategies to stay motivated even when I feel tired or unmotivated?
Ask a friend to work out with you, find a goal that goes beyond your fitness, switch to a routine that matches your energy and give yourself some real rewards.
