How to stay motivated at the gym when you just can't

Sometimes you have it, sometimes you don't. Keeping that motivation to stay fit is sometimes quite the challenge. I've been there multiple times; I want to be gym fit, but sometimes lack the motivation and willpower... Thankfully I have some ways around the dilemma. Here's some tips and tricks to keep you going when you just can't.

1. Track your progress
Using a notebook or some form of fancy software, track every time you go to the gym. Specifically, the amount of weight you lift each time and the length of time you do cardio. By using this method you'll notice you are developing every week, so you can stop stressing that you're not because the data doesn't lie. Keep going!

2. Verbalise your goals
This one isn't as crazy as it sounds. I do it ALL the time. All you have to do is say your intentions out loud including why you want to exercise and what you hope it will do for you. Maybe you wake up in the morning before the gym and you say out loud "I'm exercising to get fitter and gain muscle". Maybe you do it at the gym when the reps are getting a little tough you say out loud "I'm doing this for stronger arms". Sounds silly, but I cannot emphasise enough how great of a motivational tool this is.

3. Take photos 
Most of us hope for instant results and when we don't see any, we might cry...or is that just me? Truth is your body IS changing, whether you can see it or not. It might just be slight changes but small changes always lead to big results. If you're after concrete proof, try taking a photo first thing in the morning before you eat. Strip down to your Bridget Jones undies, take a snap just for your eyes and in a month take another photo. Compare the two and you might be surprised to see what great progress you've made. Keep doing this every month.

4. Follow fitness accounts
This one is purely for vanity purposes but it might make you ambitious about changing your body. Follow a few fitness accounts on social media and see what their body transformations they post and use that to get you pumped.

5. Use clothes as your motivator
Maybe there's a dress you like but you can't fit into it yet or maybe it's a vest you're not confident in just yet. Whatever it is, make that piece of clothing your motivator by hanging it up where you can see it everyday. This is pretty simple and gives you something to work towards - imagine how good you'll look in that top after all that exercise!

Those are my tried and tested tools. How do you stay motivated?

 Liam

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Finding motivation when you have none

You might have all the ambition in the world, but sometimes that task you need to do seems as hard as walking on water. It can be one of the trickiest and hardest things to conjure; motivation, or the lack of it can disrupt your day and make you frustrated, but here are my top tips on regaining control.

1. Exercise

I thought I'd start off with the dreaded 'e' word; the activity you may not want to do even though it's good for you. Everyone tries to put it off, but it really is great at energising and motivating us all for the day ahead. Yes really. Exercise pushes you to knuckle down. Is it the boost of happy hormones or all the energy it gives you? Whatever it is, try doing it in the morning to rev your engines nice and early.

2. Meditation

When you have no motivation, it could be because there are issues playing on your mind making you over-think. Thankfully you combat this with meditation which has the purpose of helping you to find calm and clarity in your thinking and ultimately banish whatever it is holding you back. Taking just 10 minutes out of your day might be all you need. Headspace is a good site which guides you into the world of meditation.

3. To do lists

Easily one of the best ways to help you in your mission to find motivation. To do lists are easy to make and get you organised. Seeing what you have to do ahead of time takes the planning and thinking out of the equation, both of which are things that can effect your energy and motivation. Plus there's nothing quite as nice as crossing tasks off your to do list to make you feel a little proud of yourself. Tip: Only prioritise 3 main tasks to do as this is achievable; anything more may have the opposite effect by demotivating you.

4. Reward yourself

If this can't motivate you, then we're in for a challenge. What better way to get you going than to know you'll get a treat at the end. Rewarding myself is a personal favourite because I LOVE to treat myself and if I know I've got some food, a nap or a Netflix marathon at the finish line, then I'm sold. Rewarding yourself gives you something to work towards so it's a win-win.

4. Distractions

You know what I'm on about. Close Netflix. Put your phone on Airplane Mode. Log out of Facebook. When we're demotivated, we can procrastinate which leads to more trouble. Stop this while you can by getting rid of your distractions. Your only focus should be the tasks at hand.

What are your tips?

Liam
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