Sam Wood shares his secret to staying motivated

Lacking motivation? Sam Wood offers his advice on how to make lasting lifestyle changes and avoid those demotivated moments.

So many of us have experienced that Sunday night burst of motivation. The moment where we decide to make the week ahead our best week yet. Until we wake up on Monday morning and would rather hit the snooze button, than bounce out of bed and into our workout.

Being highly motivated is a great way to feel, but it’s not sustainable. You’re not always going to be motivated and that’s okay. At the end of the day, motivation is an emotion and emotions come and go.

When motivation is there it is a great feeling. Motivation is the catalyst that lights the fire, but when it fades you need to keep that fire burning. Don’t worry - if you’re not motivated, you’re not necessarily going to fail. It’s what you do in the absence of motivation that really counts and that's what achieves results.

If you want to create lasting change you need to do what works even when you’re tired or just can’t be bothered. Over time these conscious choices to push through the mental barrier that’s telling you ‘you can’t’ will become habits that show you that you can. If you make exercise a ‘non-negotiable’ and just get it done without hesitation, these positive behaviors will eventually become things you do without a second thought.

So if you’re not pumped, motivated or in the zone, do it anyway. Remember - motivation is a temporary emotional space. A commitment is an all-the-time mindset.

Here are my top 5 tips on how to never miss a workout.

Lay your exercise gear out the night before
Preparation is key when it comes to achieving your goals, so set yourself up for success by having everything you need for your morning workout laid out and ready to go.

Grab an exercise buddy
You’re more likely to stick to your workout plans when you have someone to keep you accountable. There’s nothing worse than a grumpy friend who showed up to spin when you decide to sleep!

Sign-up to a class
Book in to a class so you have made the commitment (possibly a financial one) to show up to your workout. If you don’t show up, you could be causing someone to miss out who genuinely wants to be there. Don’t be that person!

Put it in your calendar
Look at your workout as an important appointment with yourself. You wouldn’t cancel last minute on a colleague, so don’t cancel on yourself.

Commit to 5 minutes
When we feel like we just can’t be bothered the first part of the workout is often the worst. But once we’re into the swing of things and going through the motions this feeling usually disappears and we just get it done. Commit to doing at least five minutes and, more often than not, you’ll stick it out for the entire workout.

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