There is a common misconception that when we start out on our health and fitness journey and start to establish new habits, we will wake up each and every day full of motivation, ready to take on the world. However, it’s not realistic to think you will always feel good, fit, strong and motivated to workout every day.
Just like everyone, there will be days where I jump out of bed, craving my session to come, and there will be days where I have to be disciplined, force myself to snap out of it and keep going, no matter how much I struggle through the workout.
As a busy mother of two boys, I know all too well how easy it can be to lose track of your goals. Today, I want to share with you my top 10 tips on how to track and set sustainable goals that will help you to put one foot in front of the other on those days where motivation is lacking.
1. SCHEDULE EVERYTHING
Using your calendar is one of the best ways to stay on track, meet your goals and be disciplined with your time. As a busy mum, utilising my calendar has changed my routine for the better and made it so much easier for me to achieve my daily goals and be productive with my time.
2. PRIORITISE “ME” TIME
Scheduling time for yourself is so important for your mental health. Create boundaries and make sure to set a time each day to switch off from your work or tasks, and focus on relaxation and doing something for yourself. It’s easy to get caught up, but taking a moment to switch off can help to clear your mind and recharge your batteries.
3. SMALL BEHAVIOURAL CHANGES
Resolutions often don’t stick when the goal you have set is unrealistic or unattainable. Rather than directing your energy to one single idea or goal, I find focusing on a number of small behavioural changes that will help to improve your current state is a much better way to achieve long term goals.
For example, one small change might be to have a glass of water on your nightstand so the first thing you do each morning is to drink a glass of water. When you commit to a variety of small changes, you can sit back and be really proud of all the goals you’ve been able to achieve.
4. FIND MOTIVATION IN YOUR SURROUNDINGS
Find motivation by surrounding yourself with it. Spend time with people who motivate you, create alerts on your phone with motivational quotes, print off quotes and scatter them on your fridge, on your desktop, in your car – anywhere that is visible. Take shoes to work so you can go for a quick walk at lunch, go to bed in gym clothes so you can get up and hit the ground running. Get motivated through motivation!
5. RELY ON DISCIPLINE
Be mindful that motivation is not always available – rather than seeing this as an obstacle, it’s important to switch the dial to discipline and keep moving forward.
6. KEEP IT SIMPLE
One of the biggest mistakes we make when it comes to setting goals is to overcomplicate it! Keep it simple and focus on small achievable goals and tasks that you can do on a day to day basis. You are more likely to stay motivated when you are working towards an achievable, bite-sized goal.
7. STAY IN THE MOMENT
Another common mistake when setting goals is to jump ahead of ourselves! Too often we try to go straight from A – Z instead of A – B, and then C – D. A key to success is focussing on each step along the road, not just the final destination.
8. BE FLEXIBLE
Don’t be too hard on yourself – the sooner you can accept that interruption to your routine will occur, the sooner you can be proactive in making positive changes that will work for you.
Change is natural and no matter what stage of life you are at, we all have to face unexpected interruptions. Make the best decision you can in the moment and move forward.
9. LOOK AHEAD
Plan ahead and know what’s upcoming. An interruption to your routine doesn’t mean you have to throw your schedule to the wind; re-work and refresh. Allocate the days when you will train and follow a healthy meal plan, but also allow for days when you break a strict routine and make your number one focus enjoying time with family and friends! Be realistic in your expectations and give yourself clear direction so you can have the best of both worlds.
10. PRIORITISE YOU!
You need to make YOU and your health YOUR priority. When it becomes your priority, you make it work. When you do it, you gain more energy, positivity, self-acceptance and drive. Your situation and circumstances will only change when you change!
Find your motivation and use these and some extra workout tips to help you feel good in your skin and be the best version of yourself! Remember to stay strong and believe in yourself – you only fail when you give up. Fight for a happy and healthy future.
We hope these motivation tips by SWEAT trainer Chontel Duncan can help you find the right balance.
SWEAT is the world’s largest digital platform for women’s health and fitness, offering women around the world the best advice, education and workouts to support them on their journey. SWEAT currently reaches a community of over 45 million women around the world, providing access to over 400 recipes and 1,600 exercises. The SWEAT app is translated into eight different languages and is available in 155 countries on the Apple Store and available in 136 countries on the Google Play Store. This summer you can join SWEAT NATION – a 30-day challenge to help you establish long-term healthy habits that last! Head to sweat.com to get started today!