Fitness Motivation Tips
Set up a standing apppointment with a friend whose fitness level matches yours—your mutual motivation lulls will cancel each other out. Research shows that having a dedicated workout partner makes you more likely to stick with an exercise program. (Before you buddy up with your sweetie, check out these 8 reasons couples shouldn't work out together.)
Have a snack.
When you run low on fuel, the extra energy demands of exercise lead your body to decide, "She's overdoing it—we need to conserve some fuel by slowing down her metabolism," says Michele Olson, PhD, professor of health and human performance at Auburn University in Montgomery, AL. That's the last thing you want, so have a protein-and-complex-carbohydrate snack, like a hard-boiled egg and a slice of whole wheat toast, 2 hours before you plan to work out. (For more options, check out these 20 perfect workout snacks.)
Put your shoes on.
Think baby steps: If you truly don't feel like you can get out the door, just put on your workout clothes. If that feels good, throw on some sneakers. Even if you stay in the house, the clothes will give you an increased range of motion, so you'll probably put more energy into your chores.
Pump more iron.
As a mineral that helps convert food to energy, iron is essential to keeping energy levels high. But dieting, avoiding meat, and having heavy menstrual periods can put you at risk for low iron. Iron supplements are sometimes risky, so make sure your diet includes 18 mg of iron every day—choose lean meats or legumes, leafy greens, and whole grains. Don't forget citrus fruit and other juice with vitamin C, which improves iron absorption from plant foods.
Fuel up early.
Eating the bulk of your calories in the early part of the day will give you the energy you need to make it through daytime workouts. Many women on weight loss plans find it easier to eat less during the day and more at night—exactly the opposite plan for optimal energy and weight loss. (Get your day off on the right foot with these 8 healthy breakfast ideas.)
Wet your whistle.
Dehydration can seriously drag your energy down. Research shows that even when you drink eight glasses of water a day, 45 minutes of exercise can put you into a dehydrated state. Don't rely on thirst as a measure of need—to prevent exercise fatigue, take a sip of water every 15 to 20 minutes while you work out.
Solution: Make it fun.
"Try to link exercise with happiness, social activity, and escape," suggests Peg Jordan, PhD, RN, author of The Fitness Instinct. "Free yourself up to think of movement as your birthright every hour on the hour." Join an African dance class, or try inline skating. Instead of dreading sweat, think of it as calories pleasantly leaking from your body.
Pile on the rewards.
Women tend to save rewards for distant, huge goals, like a 20-pound weight loss or three lost dress sizes, says Howard Rankin, PhD, psychological advisor to the national Take Off Pounds Sensibly (TOPS) organization in Hilton Head, SC. Rather than make goals destination-oriented, make them behavior-oriented. Set a goal to work out three times this week, and when you achieve it, give yourself a nonfood reward, like a glossy magazine or new nail polish—little indulgences you wouldn't ordinarily give yourself.
Borrow a dog or a toddler.
"There's nothing like chasing after a 3-year-old to keep you running without even realizing it," says Susan Bartlett, PhD, assistant professor of medicine at Johns Hopkins School of Medicine in Baltimore. If Fido needs an extra push, too, try one of these 10 ways to exercise with your pet.
Try intervals.
Interval-style exercise—spinning classes, for example—raises your metabolism both during and after the exercise. Steady activity—say, 30 minutes on a treadmill—burns about 6 to 8 calories per minute. A brief, 30- to 60-second burst of intense interval activity burns about 10 calories per minute and stimulates your muscles to burn 20 to 30% more calories within the same workout. (Try these 3 quick calorie-burning interval workouts.)
Make a mix.
Listening to music eases exercise in three ways: It distracts you from fatigue, it encourages coordination, and it relaxes your muscles to encourage bloodflow. If music doesn't work, try a book on tape. "Anything pleasurable you can link to exercise will help motivate you," says Rankin.
Cover all your bases.
Do you include each of the triumvirate—cardiovascular, strength, and flexibility—in your workouts each week? A combination of all three keeps your metabolism burning high, your energy level up, and your body injury-free. "It's best to have a variety of plans so you can do something 5 out of 7 days a week," says Olson.
Create an exercise menu.
Get to know your rhythms, and have an exercise plan for each mood. Feeling low? Go for a walk in the park. Keyed up from work? Take a high-energy class. Missing your kids? Bundle them into the car and head for the local soccer field.
Have a snack.
When you run low on fuel, the extra energy demands of exercise lead your body to decide, "She's overdoing it—we need to conserve some fuel by slowing down her metabolism," says Michele Olson, PhD, professor of health and human performance at Auburn University in Montgomery, AL. That's the last thing you want, so have a protein-and-complex-carbohydrate snack, like a hard-boiled egg and a slice of whole wheat toast, 2 hours before you plan to work out. (For more options, check out these 20 perfect workout snacks.)
Put your shoes on.
Think baby steps: If you truly don't feel like you can get out the door, just put on your workout clothes. If that feels good, throw on some sneakers. Even if you stay in the house, the clothes will give you an increased range of motion, so you'll probably put more energy into your chores.
Pump more iron.
As a mineral that helps convert food to energy, iron is essential to keeping energy levels high. But dieting, avoiding meat, and having heavy menstrual periods can put you at risk for low iron. Iron supplements are sometimes risky, so make sure your diet includes 18 mg of iron every day—choose lean meats or legumes, leafy greens, and whole grains. Don't forget citrus fruit and other juice with vitamin C, which improves iron absorption from plant foods.
Fuel up early.
Eating the bulk of your calories in the early part of the day will give you the energy you need to make it through daytime workouts. Many women on weight loss plans find it easier to eat less during the day and more at night—exactly the opposite plan for optimal energy and weight loss. (Get your day off on the right foot with these 8 healthy breakfast ideas.)
Wet your whistle.
Dehydration can seriously drag your energy down. Research shows that even when you drink eight glasses of water a day, 45 minutes of exercise can put you into a dehydrated state. Don't rely on thirst as a measure of need—to prevent exercise fatigue, take a sip of water every 15 to 20 minutes while you work out.
Solution: Make it fun.
"Try to link exercise with happiness, social activity, and escape," suggests Peg Jordan, PhD, RN, author of The Fitness Instinct. "Free yourself up to think of movement as your birthright every hour on the hour." Join an African dance class, or try inline skating. Instead of dreading sweat, think of it as calories pleasantly leaking from your body.
Pile on the rewards.
Women tend to save rewards for distant, huge goals, like a 20-pound weight loss or three lost dress sizes, says Howard Rankin, PhD, psychological advisor to the national Take Off Pounds Sensibly (TOPS) organization in Hilton Head, SC. Rather than make goals destination-oriented, make them behavior-oriented. Set a goal to work out three times this week, and when you achieve it, give yourself a nonfood reward, like a glossy magazine or new nail polish—little indulgences you wouldn't ordinarily give yourself.
Borrow a dog or a toddler.
"There's nothing like chasing after a 3-year-old to keep you running without even realizing it," says Susan Bartlett, PhD, assistant professor of medicine at Johns Hopkins School of Medicine in Baltimore. If Fido needs an extra push, too, try one of these 10 ways to exercise with your pet.
Try intervals.
Interval-style exercise—spinning classes, for example—raises your metabolism both during and after the exercise. Steady activity—say, 30 minutes on a treadmill—burns about 6 to 8 calories per minute. A brief, 30- to 60-second burst of intense interval activity burns about 10 calories per minute and stimulates your muscles to burn 20 to 30% more calories within the same workout. (Try these 3 quick calorie-burning interval workouts.)
Make a mix.
Listening to music eases exercise in three ways: It distracts you from fatigue, it encourages coordination, and it relaxes your muscles to encourage bloodflow. If music doesn't work, try a book on tape. "Anything pleasurable you can link to exercise will help motivate you," says Rankin.
Cover all your bases.
Do you include each of the triumvirate—cardiovascular, strength, and flexibility—in your workouts each week? A combination of all three keeps your metabolism burning high, your energy level up, and your body injury-free. "It's best to have a variety of plans so you can do something 5 out of 7 days a week," says Olson.
Create an exercise menu.
Get to know your rhythms, and have an exercise plan for each mood. Feeling low? Go for a walk in the park. Keyed up from work? Take a high-energy class. Missing your kids? Bundle them into the car and head for the local soccer field.
