Consistency in workouts - turning up and staying motivated
Author: Sacha Elms Date Posted:17 December 2015
Sometimes it can be really difficult to motivate yourself to show up and train hard. Here are a few points to help to keep you training consistently.
Set small goals, to build to larger ones
Have goals for the year. For example, being able to run a five minute mile by the end of the year. However it’s easy to not work as efficiently and as diligently if you don’t set smaller goals to build up to your larger one. Plan out performance markers to reach. For instance in March, aim to have shaved a specific small amount of time off your mile, and continue working for smaller goals to reach your bigger one.
Track your progress
Tracking your progress either through websites like Beyond The Whiteboard, or in a personal journal is critical in showing yourself how much you’ve improved. Being able to look back on previous workouts also helps give you a goal improve for when you attack them again. This is most commonly used for strength workouts. If you do not better your previous performance, it also opens up thought for how your physical and mental state differs from before. Have you gotten enough sleep? Is your body already fatigued from previous workouts? How is nutrition going? Have you had a rough week and pushing yourself as hard as you can isn’t the most practical thing to do? Being vigilant in writing down your workouts (even if you don’t feel like you did incredibly well), will bring you ultimate benefits in the long run.
Set goals in the workout
Some times when you go into a workout, the workload seems overwhelming. People often tend to look at the workout as a whole and end up not putting as much effort into the workload because it seems like too much. Setting goals in the workout helps a lot in getting over procrastination cleverly disguised as rest. Try approaching work like aiming to do a set of 15 wallballs unbroken. Have a quick rest, aim for another 15. Refuse to let in, make sure you don’t create more sets for yourself than you need to.
Have a go at competing
In most sports, competition for all ages is readily available. This is especially true in Crossfit. Jumping in on a competition almost always fires you up to train harder. They are lots of fun and they always highlight points for improvement (no matter what place you come). Competition pushes your threshold. It opens you up to new physical possibilities and the next time you walk into the gym, you will have a fresh attitude to training and a changed way of approaching workouts, however big or small that change may be.
Rest days are critical
Having a day away from where you train keeps your mind fresh. Just like you wouldn’t go to work every single day, it is the same with training. Even elite athletes, like Usain Bolt after the Olympics, take sometimes even months off from regular training to ensure that their mind stays fresh and ready to train. Respect the work you’ve done over the week and take care of your mind and body. Getting outside and doing some active recovery like swimming, running or yoga are all great ways to spend your rest\active recovery day.
It can be hard to stay consistent with training, but try your best to keep it fresh and keep track of what you’re doing. Maintain a healthy balance between work and rest and ensure you’re looking after your body and mind. Don’t forget to make it fun and enjoy what you’re doing!