Episode Highlights

00:00:35 How to keep being motivated
00:03:22 Importance of having a goal
00:06:05 Setting your workout in your calendar
00:08:50 Finding your most optimal time to train


Fitness Guide





Welcome to the Fitter Healthier Dad Podcast, where you can learn how to improve your diet, lose fat and get fitter in a sustainable and fun way without spending hours in the gym. Here is your host Darren Kirby.

Darren: Welcome back to the podcast, guys. This is number one podcast for dads in their 40s who want to improve their health and fitness. This is episode 87 and today is with yours truly. And we’re going to be discussing the ever important topic of motivation. So let’s jump into the episode then, guys.

So motivation is one of the most interesting, I think, topics around when you’re considering health and fitness, you know, you start off when you’ve made the decision that you want to make the change very motivated, very driven, you know, full of hope, full of excitement. And then, you know, after a period of time their life gets in the way, you know, things happen, which means that you can either do your workout or you haven’t perhaps got the food in the house to do. And so motivation gradually drops off. And, you know, you hear it all the time. And I get asked questions all the time. People say, well, how do I keep motivated? What tips can you give me around staying motivated to work out? So that’s obviously the topic of the conversation today. And really, the first thing that I always say to people is that motivation will get you started, but motivation won’t keep you going. So it’s really, really important that you understand the reason why you want to to do it in the first place. And this might sound very deep, but it has quite a profound impact when you take the time to decide, right. I’m going to get fit and healthy, not just because of aesthetic reasons, not just because you’re going on holiday is now I’ve decided that I am living on a healthy life.

I’m not very active. You know, I want to make a change for the wife or for the partner, for the family. And I want to make this change permanent. So the best thing that I always advise is to just sit down and write out the psychological impact of you. Just writing it out will mean that it makes it a lot more real for you. And there’ll be things that will come up actually in there when you write it out as to why you’ve decided to make that change. And it will just cement it more in your mind, and particularly when the going gets tough, you can mentally refer back to that. And that will help with kind of helping you your motivation or the days when you don’t feel like doing a workout or when it’s raining when it’s cold in the winter and not going to the gym. So that’s the first thing is, you know, make sure you’ve got a reason why. The second thing is to have a goal, and that can be, you know, the goals personal to you, it can mean anything for any reason. It doesn’t have to be this big, outlandish, lofty goal that you’re going to go and run 10 marathons in 10 days or whatever.

It just needs to be relevant to you. So that could be, you know, as much as taking part in your first parkrun doing your first five K, it could be, you know, that you want to cycle 30, 40 miles. It could be that you want to, you know, enter there’s lots of, you know, obstacle course races now all the time recording this. There’s not. But when there is, you know, you wanted to do a Tough Mudder or something like that. So that’s often very, very helpful to set a goal. It could you know, your goal could also be that you wanted to drop a certain amount of weight or get rid of your belly by a certain anniversary. So that could be, you know, a wedding anniversary. Could it be kind of a special time where you have it as an anniversary, a kid’s birthday or whatever? So, you know, the goal should be personal to you. The thing around events, though, and this is what really works for me, and that is when I when I know that I’ve got an event booked and I’ve paid for it, the psychological impact for me is like, well, I want to make sure I’m to own up to that event in the best possible condition, you know, that I can be in order to do an X time or, you know, to be an X person or whatever.

Not that I do that, but but generally when I do events, it is time based. I want to achieve a certain time. And that also goes to help as well. Because you paid for it, you booked it. There’s a day in the day when that event is going to occur. And so every day that you feel, you know, not like training, you don’t feel motivated. You recall that day in your mind and you just ask yourself these questions. And and for me, I was sharing this with some guys last night, and that is for me. Do when I ask myself when it’s raining and it’s cold and I don’t want to go out for that run, when I turn up on that start line for my next event, do I want to turn up there in the best possible shape? And number two is when I cross the finish line, do I want to cross the finish line and look at my time and be really disappointed and think back? Had I not missed all those workouts, I would have actually achieved more time. And generally the answer is always no, I don’t want that. I don’t want those things to happen.

And so that’s kind of like. Right. I’m just going to go out and do that run. I know what I’ve done on the run. You know, I feel better when I come back and all the rest of it. So, you know, so that’s number two, setting goals, really. Number three is this is I think this works really, really well for me.

And I think it’s really relevant, particularly when you have a busy career, busy lives, busy families, as pretty much most of us do. And that is setting your workout in your calendar. We’ve all got smartphones, so your most optimal time to work out might be in the morning. Right. So you set the timer, six a.m., seven a.m., eight a.m. It doesn’t really matter. You set that in your calendar and your phone alerts you every morning. Just work out when it’s eight o’clock. Okay. You might not be able to do that workout at eight o’clock because you have a meeting. You’re on a different shift pattern on the rest of it. But by the very nature, the fact that that alerted you and that’s been in your calendar, you are more inclined to actually do it. So the biggest thing that I always say is if you can’t do it at the time when the alerts, you just move it to excuse me to either a different time or even a different day.

You know, there’s nothing to stop me from working out twice in a day. Again, providing you have the time to put it in the calendar really, really helps. And kind of almost it’s like your phone holding you accountable in some ways. And the other thing really is coming from kind of putting it in your calendar and that is being adaptable. So like I said, you know, you might not be able to do the workout at 8am when you, you know. When it’s scheduled, but just being able to adapt and not sign off on the 8am, so then just sucking it off and actually not doing it at all, not moving it to a different time in the day. So making sure that you’re adaptable, you know, there’s plenty other times in the day when you can train. And then the next thing I want to kind of tacked onto the end of the adaptability, really, and that is knowing when the best time for you is to train.

So for me, the best time for me to train, to do my long endurance sessions and things like that is early in the morning and way more switched on in the morning. I’m way more enthusiastic about doing it in the morning. If I then flip that to the end of the day, you know, once you’ve either when you come home from work or it’s a weekend, you’re spending time with a family. For me, that is a horrible time of the day for me to then go training because I’m you know, you’re already fatigued throughout the day, whether that’s mentally, whether it’s physically, you know, you’ve got schedules. Either you want to go see friends and family or, you know, you need to work late and things like that. So working out in the evening just doesn’t work for me.

So finding your most optimal time to train will definitely help, you know, keep that motivation up and make sure that, you know, that you actually do the workouts. The next one is enjoyment. And this might sound, again, very basic, but you have to enjoy what it is you do. If you don’t enjoy it, don’t do it. There’s countless people that have gym memberships that go to the gym and absolutely hate it. Now, there’s two things, really. I mean, if you go to the gym, you absolutely hate, but when you’re finished, you feel amazing, then I would say suffer that bit because, you know, the net effects at the end means you feel amazing.

But if you are dragging yourself to the gym, you’re dragging yourself around the gym and you’re not really put in the effort and there’s no point in doing it. There’s no point in you being there and you won’t stay consistent. And to reach whatever target fat loss goal, weight loss goal is that you want to reach, you know, one is motivation to actually the other thing is consistency. You have to stay consistent. So if you don’t enjoy it, you won’t stay consistent. And it’s so find something that you enjoy. There’s thousands of various different exercise things you can do from home HIIT workouts to sprints in the park to swimming to cycling. You know, there’s martial arts. You can do all of those of various different forms of fitness, but find something that really, really lights you up, that you really get a buzz out of, that you enjoy and you feel really, really good afterwards because that will help you with consistency.

And that comes on to my final point, and that is being consistent now. Like I said, motivation will get you started, but motivation won’t keep you going. And if you have, if you find you have to really, really motivate yourself. Come back to my last point, and that is you’re not doing the thing that you really enjoy doing, so don’t do it. But, yeah, staying consistent as well will help you get results. And this is slightly off on a tangent of the motivational thing, but it just kind of occurred to me that, you know, that is one big area that I work with all of my One-to-one clients on, and that is staying consistent. Now, you might not actually you might not actually smash out every single workout, but as long as you’re doing it consistently and you have a deal with yourself whereby you say, I don’t really feel like it today, I can’t really find the motivation, but I’m going to do it to stay consistent and have a kind of do yourself and say, look, I’m going to go I’ve got an 18 minute workout to do. And I do a deal with myself. As long as I do half of it, that’s enough. So as long as you do eight minutes and then you stop, that’s enough. That’s keeping consistent, which means you get the results. So I hope that helps. So basically, to recap then, we talked about the reason why. So having a strong reason why I’m writing that down, you know, having a goal, having a target. So whether that’s an event, whether that’s a parkrun, have that in your mind, you know, motivation will get you started but won’t keep you going.

Have it in your calendar. So schedule it in your calendar. So alerts you being adaptable as well. So if you can’t do it, if your life gets in the way or there’s issues with the kids or whatever and you can’t do, you work out, you know, adapt that, work out, move it to an. The day slice and dice, cut half of that work out and put it on one day in the other, half on another day and make sure you’re doing something that’s enjoyable. And then finally, make sure you’re being consistent. So I hope those tips really help. You know, if you want to connect with me on social media, then on my Facebook page or Facebook community can message me on Instagram with the Fitter Healthier Dad Podcast YouTube channel, you can email me [email protected] and I will happily answer any of your fitness and nutritional related questions. And then if you head over to the Fitter Healthier Dad website, say fitterhealthierdad.com there’s free resources on there. So we’ve got a five day challenge that you can take part in. There’s also a 14 day fat loss kick start and then we’ve got our transformation program. So we’ve got our 90, 10, 30 day transformation program, our 90, 10, 90 day transformation program and our 90, 10 plus one to one, which is the 90 day program with coaching. So that’s all over. Got on the Fitter Healthier Dad website site and I look forward to the next episode.

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