Struggling to stick to your fitness goals? Take a leaf out of one of these professional\u2019s books and you might be surprised how many times you find yourself in the gym this week.\u00a0<\/strong><\/p>\n<\/div>\n Sometimes, it\u2019s not the actual workout that is the most challenging part about keeping fit, it\u2019s finding the motivation to get up and actually do it. Fighting that urge to hit snooze and stay in the warm comfort of your bed, even for an extra 20 minutes, is a tough one to beat.<\/p>\n In fact, a lot of us rely heavily on motivation alone to make that transition from couch to treadmill. But the reality is, motivation can only get us so far. \u201cNo one wants to hear this, but motivation doesn\u2019t work,\u201d confirms high profile trainer and ambassador for our Health of the Nation campaign, Sam Wood. \u201cThe only way to see consistent behaviour and consistent results is if we set goals that are rooted in healthy habits.\u201d<\/p>\n Top athletes agree too. No matter how much they\u2019re chasing their next big win, motivation works best when all other aspects of their training are aligned. \u201cPersonally, I think motivation is a bit of an illusion,\u201d says professional surfer Molly Picklum. \u201cMost of the time, it comes down to discipline, and understanding why putting in the work each day matters.\u201d<\/p>\n Want to cement healthy habits that will last long-term? Here\u2019s how the fitness pros hack their motivation to get it done, day after day.<\/p>\n Like what you see? Sign up to our\u00a0<\/i>bodyandsoul.com.au newsletter\u00a0<\/i>for more stories like this.<\/i><\/p>\n On those days you really can\u2019t be bothered to move, Wood has a solution: aim for five minutes. \u201cWhen I can\u2019t shake [that feeling], I tell myself five minutes is better than nothing,\u201d he says, adding that it\u2019s a great way to trick your brain into thinking you won\u2019t go ahead with the whole workout. \u201cThe thing is, once I\u2019ve gone through the hassle of getting into my activewear, starting the workout and the endorphins kick in, I never stop at five minutes, I end up doing the entire workout.\u201d<\/p>\n If rewards are your greatest form of motivation, find the thing you desire most and use it to fuel your training. \u201cIf I\u2019m honest, I\u2019m never motivated when I\u2019m training in the gym, but if I dangle the carrot, or rather a delicious cupcake, close enough in my sight, whether it be the idea of winning my next comp or hitting some major air on a wave, that\u2019s when I find my fire,\u201d says Picklum. \u201cIt can be really challenging to stay motivated on the days when you feel as though you\u2019re pushing sh*t up a hill, but when I remind myself of that reward, I\u2019m able to readjust my focus and power through every time.\u201d<\/p>\n Accountability is one of the most powerful tools for motivation, particularly if you tend to put off exercise on days when you don\u2019t feel like it. \u201cA great hack is to share your exercise goals with your partner or a friend,\u201d says founder and principal instructor of Fluidform Pilates, Kirsten King. \u201cThe same goes for when you\u2019re at the gym or part of an at-home online program. We use a buddy system at Fluidform and that feeling of being responsible to another is one of the most effective ways to keep members on track.\u201d<\/p>\n \u201cIf you\u2019re relying on motivation alone, you\u2019re doomed,\u201d says Wood. The reason? Each day brings its own curveballs that can completely disrupt your workout plans, \u201cWhich when you have a business and four kids, happens every two hours.\u201d The key is to schedule your workouts in at a time you know they\u2019ll get done. \u201cHaving a routine that is habit-based is the only way you\u2019re going to sustain results,\u201d encourages Wood. \u201c For me, that means exercising first thing in the morning, before the kids are awake and the chance of being disrupted is minimal.\u201d<\/p>\n If fear is holding you back \u2013 whether it\u2019s a fear of looking silly in a dance class or that you aren\u2019t as fit as you once were \u2013 Picklum\u2019s advice is to shift your focus. \u201cFor me, fear is a big factor to my motivation, particularly when gearing up for big wave events like Pipeline or Tahiti. In these environments, it\u2019s hard to block out the \u2018what ifs\u2019. But at the same time it\u2019s really exciting because in those parts of the world, the best wave of your life is out there. That\u2019s when I lean into the excitement. Rather than letting the fear control me, I\u2019ve learned to shift my mentality and chase after that thing I\u2019m craving most.\u201d So, as Picklum asks, what\u2019s the real reason you want to get into a good workout routine? Focus on that instead.<\/p>\n If being time poor is your primary reason for skipping out on workouts, it\u2019s time to hack your regular tasks. \u201cOnce upon a time, exercise used to be all about the quantity of the workout; how many hours were spent in the gym,\u201d says King. \u201cNobody likes the idea of sweating it out for hours on end, and with inevitably busy routines, we don\u2019t have this time anyway.\u201d One way to do this is by incorporating \u201cexercise snacks\u201d throughout the day, like doing a few squats before you get into the shower or stretching while the kids watch Bluey<\/i>. \u201cFor others, it\u2019s taking their at-home Pilates equipment into the playroom to do a set of lying exercises while chatting with their family,\u201d King says. \u201cIt\u2019s the quality of the workout that matters most.\u201d<\/p>\n<\/div>\n<\/div>\n<\/div>\n
1. Adopt the five-minute rule<\/h3>\n
2. Dangle the proverbial carrot<\/h3>\n
3. Share goals with a partner or friend<\/h3>\n
4. Don\u2019t allow for curveballs<\/h3>\n
5. Transform your fear<\/h3>\n
6. Pair a workout with something you already do<\/h3>\n