Mindset Tips & Blogs

Mid-Week Motivation: Five Tips to Keep You Motivated

Losing motivation or finding it difficult to get up for those early workouts is a rut that happens to us all at one point or another. We all have periods where we slip into those “don’t care” mindsets, start eating unhealthy foods again and generally feel like giving up on all the hard work. But don’t worry, with this experience comes a learning opportunity, and we’ve got five simple yet effective tips to get you right back on track:

1 – Start off small again

Even if you really enjoy exercising and working out, there’s bound to be times when you just don’t feel like it. But rather than missing out on a work out session entirely, try coaxing yourself back into the swing of things with something less intense. Jump back into the weights or HIIT when your motivation is high again, instead relax with some yoga – you’ll feel great and you’re still getting a good workout without it feeling like a chore.

2 – Add some variety

Whilst it’s great to have a structured workout schedule, the nature of the beast is that it will eventually get stale and repetitive, which can quickly lead to a slump in your motivation. There’s nothing wrong with that, and it’s perfectly natural. All it means is that you need to freshen up your regime.

This can be a new meal plan, a new workout outfit or a completely new exercise schedule. Now would be the perfect time to try a new routine you’re curious about!

3 – Motivational Support

It’s important to have someone or a group to keep you in the right mindset. If you’re stuck in a rut, chances are that someone has been in that same rut before and know other tips and tricks to get out of it. That’s why we promote a team mentality at Go-FitUK, so that we can all keep each other motivated and moving forward.

4 – Use your down days as fuel

As we said, off days are inevitable. But they shouldn’t ruin your whole week. In fact, you should use them as a platform to make the rest of your week fantastic. Even if it means taking a day off to rest, rest is still productivity and is an important part of staying healthy.

5 – Tackle what’s important first

It’s easy to let your fitness journey consume you and overtake everything else. But don’t rush. If there’s other important things you need to take care of first, your mind will be much clearer and focused when it comes to workout time. It may be helpful for you to create a daily to-do list and check off your tasks as you go.

Don't Make These Resolution Mistakes!

The end of the year is closing in fast, and you may already be tired of hearing all about New Year’s resolutions! But the matter of fact is, the New Year is a fantastic opportunity to start your schedule again fresh, set some new goals and get on track to a happier, healthier lifestyle. However, There are some precautionary measures to take when looking to set some New Year resolutions and goals, and many people make simple, common mistakes when setting their goals. So with that said, lets take a look at some of the most common mistakes and how to avoid them in 2019:

1- The “all or nothing” mentality

It’s not that aiming high isn’t admirable, but don’t fall into the easy mistake of going for utter perfection rather than progression – this restricts you to having only one way to succeed whilst having a dozen ways to fail. Give yourself some flexibility and as many opportunities for success as possible, so that your new changes can become healthy habits.

2 – Only assessing the bigger picture

As above, it is important and a positive thing to look at the overall goal of where you want your fitness journey to take you, however getting from A-Z without knowing what paths and steps you have to take in between is just setting yourself up for a tough time. Split up your overall goal into manageable milestone chunks, with tracking and assessment at each step of the way. We can’t stress enough that a good solid plan is necessary here. Don’t simply generalise your resolution of ‘being more healthy’ like many people do! What does that mean? What do you need to do to achieve it, on a daily and weekly basis?

3 –  Going at it alone

Support, assistance and motivation are absolutely crucial to getting the most out of your fitness journey and reaching the goals that you want to. Joining a community like Go-FitUK not only gives you access to some of the best personal trainers in Tunbridge Wells, but a community of hard-working fitness enthusiasts who are also on their own fitness journeys, and the support that goes along with it -a community of like-minded individuals who support, encourage, share and celebrate with one another. You’d be surprised just how powerful a group mentality can be.

4 – Unreachable goals

Be realistic with what you are setting up for yourself. Rather than trying to aim for the look of a certain professional athlete, take your own body and personal fitness into account. Work on the areas you think need improvement and believe in yourself! If you’re on a tight schedule, aiming to get the legs of Serena Williams isn’t going to be quite possible on 30 minute sessions! Of course, having something to aim for is important, but don’t set yourself up for failure from the beginning. Be realistic, and the rewards for your efforts will come.

 

5 Ways To Get Motivated To Run

Running can be a staple of people’s fitness regimens, whilst others steer away from running totally. Regardless, it is growing in popularity year on year, and with good reason – it’s versatile and it can be great fun if you approach it in the right way; it’s fantastic for your health and your morale. However, if you’ve never put foot to path and gone for a run, getting motivated to do so in the first place can be a challenge. Here a 7 ways to help motivate yourself:

Set Yourself a Goal

Put the end in sight! Giving yourself a goal gives purpose to your activity and something to work toward. There are so many different things it could be and it is entirely down to you; it could be weight loss, distance or working toward getting in shape for an upcoming marathon. Whatever you set as your goal, keep it in mind whenever you start out on your run and continually track your progress toward that goal. Writing your progress down somewhere will give you a visible representation of your milestones and the achievements you’ve made.

Have a Routine and Stick to it

Include your run as part of your morning ritual, so that it can reverberate positive vibes throughout the rest of your day. Set your running shoes and clothes out the night before will ensure that you are prepared – set an alarm and place it on the other side of the room so that you can’t reach it from bed! You’ll be surprised just how easy your body can get up and ready in the morning. Your body clock will also gradually get used to the routine making it more like a habit. Developing a morning running routine provides a nice reset of the body’s clock; it can feel like adding hours to the day.

Buy Some New Gear

Purchasing some new trainers or some new gear can make you excited to try them out on your next run. You can also incorporate them into your goals, rewarding yourself with a new purchase at certain milestones. You’ll also find that having shiny new kid in your wardrobe will motivate you to put it to use, as to not feel guilty!

Change of location

Don’t let yourself fall into the trap of getting bored with the same old route and location. Whilst getting into a routine is important, don’t be afraid to switch up your surroundings when going for a run. You’ll find yourself feeling invigorated and adventurous when you conquer a new route, and your mind will be actively taking in the new sights, taking your thoughts away from the physical workload.

Make the Perfect Running Playlist

Some argue that there is a science to putting together the ultimate running playlist, rather than throwing together a bunch of songs you usually enjoy. When put together correctly, your playlist can bring fun to an otherwise monotonous activity, and there really is some science behind it, as stated by Scientific American:

“Music distracts people from pain and fatigue, elevates mood, increases endurance, reduces perceived effort and may even promote metabolic efficiency. When listening to music, people run farther, bike longer and swim faster than usual — often without realising it. In a 2012 review of the research, Costas Karageorghis of Brunel University in London, one of the world’s leading experts on the psychology of exercise music, wrote that one could think of music as “a type of legal performance-enhancing drug.””

Why Is Sleep So Important?
4 Tips For Staying Healthy On Holiday

We all need time to relax and recover, but more often than not a relaxing holiday can turn into a string of “cheat days” before we even know it. Being mindful whilst on vacation can make a huge difference, whilst still giving you the time and freedom to unwind and enjoy the rest of the summer. Lets take a look at 4 quick tips for staying on track whilst on holiday:

1. Limit Your Alcohol Intake

Our personal trainers will also advise that  alcohol should always be enjoyed in moderation; but it’s easy to get drawn in to the party when everyone around you is enjoying their holiday drinks. However, keep in mind that alcohol will have an adverse effect on your hard work so far; slowing down weight loss as your body focuses on metabolising the alcohol in your system as opposed to foods and fats. As we all know, a night on the town can easily lead to stodgy comfort food too! Ideally, keeping off the booze entirely would do wonders, however limiting yourself to a couple of drinks in combination with a good overall diet won’t ruin your fitness plans.

2. Get Your Protein First

Try to get some protein with each meal, which will ultimately make you feel “full” for longer throughout the day. We advise eating a palm-sized portion of protein of some kind; lean meat, fish, eggs, pumpkin, hemp or chia seeds. If you are vegetarian or vegan we would suggest you include a moderate amount of fermented soy foods such as tempeh; no more than 50g per day. Egg whites, protein powder, yogurt and quality protein shakes are good choices too!

3. Don’t Forget To Exercise

Again, it may not be at the top of your list whilst on holiday, but scheduling in a morning workout can be a motivation to get you up and enjoying your holiday days to the fullest. Take in the views with a run or bring along some dumbbells in case of a rainy day. Even taking a walk after dinner will aid with both digestion and pent up stress. You can prep your workout clothes the night before – The less time you spend sifting through your clothes in the morning, the more time you’ll have to get in the zone and get your exercise in.

4. You Guessed It – Drink Plenty of Water!

This one goes without saying. You should be drinking water like it’s going out of fashion, especially if you’re lucky enough to be visiting a hot and sunny destination! Drinking enough water will keep your friendly gut bacteria and liver happy, both essential to keep hormone levels in check. Keep yourself hydrated by drinking at least 2.5 litres every day, more if you are exercising.  Consider starting every day with a healthful beverage consisting of hot water and the juice of a lemon; hydrating, detoxifying with an added vitamin boost. By staying hydrated you are helping to keep your cravings at bay.  It may also help with fat burning by improving digestion thus enabling you to metabolise calories more effectively.

6 Simple Morning Workout Hacks!

We can’t all be “morning people”, but one of the most obstacles our personal training clients face, is getting up and motivated in the morning. It’s all too easy to keep hitting the snooze button and before you know it, you don’t have any time left for exercise and you’re straight into your busy work day. Well, we’ve got X simple tips for you to help you get motivated to get a workout in early so that your body is taken care of first before you get drawn into your regular daily schedule:

1. Get Plenty Of Sleep

We’ve said it before and we’ll say it again; get a long, consistent sleep. It’s much easier to get up early and feel refreshed if you’re getting plenty of Z’s. If you find it difficult to get to sleep early enough, try making sure your room is dark enough, cool enough and gradually make your bed time 10 minutes earlier each night. Having a “wind down” routine will also help get your brain ready for sleep; whether it be some hot tea, meditation or getting comfortable with a good book.

2. Prep Your Workout Clothing The Night Before

Lay your workout clothes out so that they’re in sight when you get up, triggering your mind so that it knows it’s workout time. The less time you spend sifting through your clothes in the morning, the more time you’ll have to get in the zone and get your exercise in.

3. Put Your Alarm Out Of Reach

As we already mentioned, we’ve all been guilty of pressing the snooze button all too often. Strategically place your alarm clock far enough away that you’ll have to get out of bed to switch it off. That way, you’re up and ready to go. Combine this with step 2 by having your alarm clock near to your workout gear and you can grab them and go!

4. Get Your Fuel

You’ll need to fuel your morning workout, but try not to get too comfortable at the kitchen table when you do. Something you can grab-n-go, such as a piece of fruit, will be ideal. If you want to be really efficient, prep it the night before so you won’t have to spend time foraging in the morning.

5. Hydrate

As we all know, dehydration will have a huge impact on your physical performance, and simply by sleeping you will have lost water. Make sure to hydrate before your workout with plenty of liquid.

6. Make a Morning Playlist

Research has shown that music can reduce the perception of effort and increase endurance up to 15 percent. Make yourself a new playlist with upbeat and energising songs to give you that extra pick-me-up in the morning, both on the way and during your workout.

Rise and Shine

If you’ve been struggling to get up and motivated in the morning, give the above tips a try. You may even find some other tricks that work better for you along the way – we’d love to hear what your morning workout routine is like.

4 Top Tips - How To Stay Motivated On Your Fitness Journey

Today our personal trainers want to share with you some fantastic tips on how to stay motivated throughout your fitness journey.

First of all, it’s extremely important that you set goals. What is it in Health and Fitness that you want to achieve? Perhaps you want to focus on weight loss, getting abs, generally feeling healthier or being more confident in your own body. This goal is quite possibly going to change as you progress along your journey, but setting your initial milestones is the very first step to progression.

Those initial goals are what will get you started on your journey. To keep the momentum going, set yourself big goals – three years, five years, ten years, and then work retrospectively to set yourself short-term milestones: what you do on a daily, weekly and monthly basis to work towards your bigger goals. Once you break these up into manageable and “more realistic” achievements in your mind, you will always find yourself reaching a positive milestone toward your long term goals.

You may find it helpful to have a daily to-do list, including your exercises for the day, so that you feel entirely positive and productive when you can check those tasks off your lists. Feeling positive and acknowledging your achievements is a huge morale boost and will leave you excited and looking forward to crushing your next goal!

It’s vital that you track your progress. We constantly monitor our clients using our fitness tracking app to regularly assess what is working for them, what they can do to improve and exactly how much closer they are progressing toward their goals. It’s not only important to have goals, but knowing what you have to do, and how much you’ve already done, to reach those goals is imperative.

An often overlooked tip – keep things fun! It’s not only important for progress that you keep your training varied, but it will do wonders for your motivation if you aren’t always doing the same exercises time and time again. Mix up your circuit training, try new things and always think of ways that you can improve and alter your fitness routine.

Competition is healthy, and so is finding inspiration. But what is even more important, is that you don’t compare yourself, your progress or your transformation with someone else. Everyone’s body is different, and everyone walks a completely different fitness journey. “Body goals” is a term that appears more and more often on the web and socially; there’s nothing wrong with having a particular look to work towards, and as we mentioned, goals are extremely important – but what’s most important is that you should be doing it for yourself and your own personal health above all else.