SHAPING UP: How to recapture your motivation for exercise

Lockdown 3.0 feels different. People seem fed up, more anxious, less patient and a lot of us have lost motivation for exercise.

Tuesday, 9th March 2021, 12:00 am
with warmer weather, lighter mornings and milder evenings on the way we can definitely see light at the end of the tunnel!

If you’re struggling, know that you’re not alone: a recent survey revealed 40% of people are doing less exercise in this lockdown than during the first.

The truth is, it was easier to get motivated for exercise during the first lockdown. The weather in April, May and June was perfect for exercise. We had more time on our hands and restrictions were tighter so the choice was either to go outside for exercise, or stay home all day. Motivation was easier back then.

However, there are things you can do right now to boost your motivation and minimise the effort it takes to exercise!

Sign up to our daily newsletter

The i newsletter cut through the noise

First of all…

Think Positive

Don’t look back on the things we ‘ve missed. Let go of the negativity and look forward to the brighter times ahead. We have lots to look forward to in the next few months. We know that team sports and outdoor group exercise can re-start on 27th March, and gyms can reopen from 12th April. And, with warmer weather, lighter mornings and milder evenings on the way we can definitely see light at the end of the tunnel!

Make It Easy To ExerciseGet your workout gear out of the drawer and ready the night before. Plan exercise that doesn’t require far to travel. Do as many things as you can beforehand so that, when the time comes, starting your workout is easy.

Plan Your Exercise When It’s Most Convenient

Personally, I find early morning exercise most convenient because there’s less temptations and obstacles that require my attention. Look at your schedule and plan your workouts at the most convenient time for you.

Do What You Enjoy.

It’s a lot easier to motivate yourself for something that you enjoy. Or something that you know is worthwhile. If you’d rather go for a run that lift weights then do it. It’s better to do what you want to do, and requires a lot less mental effort than trying to force yourself to do something you don’t enjoy.

Reward yourself

Set a goal you'd like to achieve, and decide what you'll treat yourself with when you get there.For example, if you manage to exercise consistently all month, allow yourself to buy something you really want. Alternatively, it can be shorter-term goals: if you work out three times midweek you can have a glass of wine at the weekend.

Try there four simple things and it will give you a little boost of motivation to get you through the rest of lockdown three. You only have to keep it going for another 4-6 weeks before fitness businesses re-open again and then you’ll have extra help available.

Chocolate Almond Latte Smoothie

SERVES: 1

TOTAL TIME: 5 minutes

CALORIES PER PORTION: 300

INGREDIENTS

250ml almond milk

1 shot espresso (or 1 tsp instant coffee)

1 scoop chocolate protein powder (vegan if required)

2 medjool dates, pitted

10 ice cubes

INSTRUCTIONS

Place all ingredients in the blender, in the order listed and blitz until nice and smooth.

Pour into a large glass and drink straight away.

10 MINUTE HIIT ACCUMULATOR

The work periods during this workout get progressively longer during this workout. It’s a great way to elevate your heart rate and challenge your body in a short space of time. No equipment needed.

20 seconds SQUAT JACKS

20 seconds rest

20 seconds SQUAT JACKS

20 seconds PRESS UPS

20 seconds rest

20 seconds SQUAT JACKS

20 seconds PRESS UPS

20 seconds BURPEES

20 seconds rest

20 seconds SQUAT JACKS

20 seconds PRESS UPS

20 seconds BURPEES

20 seconds SIT UPS

20 seconds rest

20 seconds SQUAT JACKS

20 seconds PRESS UPS

20 seconds BURPEES

20 seconds SIT UPS

20 seconds HILL CLIMBS

20 seconds rest

20 seconds SQUAT JACKS

20 seconds PRESS UPS

20 seconds BURPEES

20 seconds SIT UPS

20 seconds HILL CLIMBS

20 seconds STAR JUMPS

20 seconds rest

20 seconds SQUAT JACKS

20 seconds PRESS UPS

20 seconds BURPEES

20 seconds SIT UPS

20 seconds HILL CLIMBS

20 seconds STAR JUMPS