BREAK THE SLUMP AND GET MOTIVATED

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BREAK THE SLUMP AND GET MOTIVATED

August 21, 2017 brisbanebooty

Stuck in a slump after the cool winter months and can’t break free? Summer is quickly approaching, so I am here to help you get motivated and set you back on track to reach your goals and finally achieve the summer beach body you have always dreamt about.
When I fall out of exercise consistency, due to illness or injury or disruption from things going on in my busy life, it’s hard to get started again. Sometimes I don’t even feel like thinking about it, it is just easy to leave it for future me to deal with. But I’ve always found a way to break out of that slump, and here are some things I’ve learned that have helped set me back on the path to success.

1. Set just one goal. 
Whenever I’ve been in a slump, I’ve discovered that it’s often because I have too much going on in my life. I’m trying to do too much. And it saps my energy and motivation. It’s probably the most common mistake that people make: they try to take on too much, try to accomplish too many goals at once. You cannot maintain energy and focus (the two most important things in accomplishing a goal) if you are trying to do two or more goals at once. It’s not possible — I’ve tried it many times. You have to choose one goal, for now, and focus on it completely. I know, that’s hard. Still, I speak from experience. You can always do your other goals when you’ve accomplished your One Goal.

2. Find inspiration from your favourite people.
Inspiration, for me, comes from others who have achieved what I want to achieve, or who are currently doing it. I read other blogs, books, magazines. I Google my goal, and read success stories. Podcasts and YouTube videos from my favourite people is usually my go-to places for inspiration. You can find professionals in your favourite field or interest, and for me, hearing their passion and knowledge inspires me to learn more and be the best I possibly. Re-spark that passion.

3. Get excited.
This sounds obvious, but most people don’t think about it much. If you want to break out of a slump, get yourself excited about a goal. But how can you do that when you don’t feel motivated? Well, it starts with inspiration from others (see above), but you have to take that excitement and build on it. For me, I’ve learned that by talking to my friends about it, and to others, and reading as much about it as possible, and visualizing what it would be like to be successful (seeing the benefits of the goal in my head), I get excited about a goal. Once I’ve done that, it’s just a matter of carrying that energy forward and keeping it going.

4. Build anticipation.
This will sound hard, and many people will skip this tip. But it really works. If you find inspiration and want to do a goal, don’t start right away. Many of us will get excited and want to start today. That’s a mistake. Set a date in the future — a week or two, or even a month — and make that your Start Date. Mark it on the calendar. Get excited about that date. Make it the most important date in your life. In the meantime, start writing out a plan. And do some of the steps below. Because by delaying your start, you are building anticipation, and increasing your focus and energy for your goal.

5.Post your goal. 
Print out your goal in big words. Make your goal just a few words long, like a mantra (“Exercise 15 mins. Daily”), and post it up on your wall or refrigerator. Post it at home and work. Put it on your computer desktop. You want to have big reminders about your goal, to keep your focus and keep your excitement going. A picture of your goal (like a model with sexy abs, for example) also helps.

6. Commit publicly. 
None of us likes to look bad in front of others. We will go the extra mile to do something we’ve said publicly. For example, when I wanted to get lean for my holiday to America this year I told all my buddies and challenged my mate who I was travelling with. I couldn’t back down, and even though my motivation came and went, I stuck with it and completed it. Now, you don’t have to commit to your goal by posting a public FB post or and add in the courier mail, but you can do it with your friends and family and co-workers. And of course our Brisfit ladies  have this amazing support network behind you, so post to our private Facebook group. Or you can post it on your FB if you really want. And hold yourself accountable, don’t just commit once, but commit to giving progress updates to everyone every week or so.

7. Think about it daily.
If you think about your goal every day, it is much more likely to become true. To this end, posting the goal on your wall or computer desktop (as mentioned above) helps a lot. Sending yourself daily reminders also helps. And if you can commit to doing one small thing to further your goal (even just 5 minutes) every single day, your goal will almost certainly come true.

8. Get support. 
It’s hard to accomplish something alone. For everything I do I try to gather support and help of friends and family. You have this online forum that can help tremendously. And of course, your partners and closest friends need to be on board to help every step of the way. If they are dragging you down or pulling you off the path to your goals you need to let them know.

9. Realize that there’s an ebb and flow.
Motivation is not a constant thing that is always there for you. It comes and goes, and comes and goes again, like the tide. But realize that while it may go away, it doesn’t do so permanently. It will come back. Just stick it out and wait for that motivation to come back. In the meantime, read about your goal (see below), ask for help (see below), and do some of the other things listed here until your motivation comes back.

10. Stick with it.
Whatever you do, don’t give up. Even if you aren’t feeling any motivation today, or this week, don’t give up. Again, that motivation will come back. Think of your goal as a long journey, and your slump is just a little bump in the road. You can’t give up with every little bump. Stay with it for the long term, ride out the ebbs and surf on the flows, and you’ll get there.

11. Start small.
Really small. If you are having a hard time getting started, it may be because you’re thinking too big. If you want to exercise, for example, you may be thinking that you have to do these intense workouts 5 days a week. No — instead, do small, tiny, baby steps. Just do 2 minutes of exercise. I know, that sounds wimpy. But it works. Commit to 2 minutes of exercise for one week. You may want to do more, but just stick to 2 minutes. It’s so easy, you can’t fail. Do it at the same time, every day. Just some crunches, 2 pushups, and some jogging in place. Once you’ve done 2 minutes a day for a week, increase it to 5, and stick with that for a week. In a month, you’ll be doing 15-20. Want to wake up early? Don’t think about waking at 5 a.m. Instead, think about waking 10 minutes earlier for a week. That’s all. Once you’ve done that, wake 10 minutes earlier than that. Baby steps.

12. Build on small successes.
Again, if you start small for a week, you’re going to be successful. You can’t fail if you start with something ridiculously easy. Who can’t exercise for 2 minutes? (If that’s you, I apologize.) And you’ll feel successful, and good about yourself. Take that successful feeling and build on it, with another baby step. Add 2-3 minutes to your exercise routine, for example. With each step (and each step should last about a week), you will feel even more successful. Make each step really, really small, and you won’t fail. After a couple of months, your tiny steps will add up to a lot of progress and a lot of success.

13. Read/watch about it daily.
When I lose motivation, I just read a book, watch a YouTube video or listen to my favourite podcasts about my goal. It inspires me and reinvigorates me. For some reason, reading helps motivate and focus you on whatever you’re reading about. So read about your goal every day, if you can, especially when you’re not feeling motivated.

14. Call for help when your motivation ebbs.
Having trouble? Ask for help. Email me, call me, text me. Get your partner of BFF to join you. Call your mum, dad, brother or sister. It doesn’t matter who, just tell them your problems, and talking about it will help. Ask them for advice. Ask them to help you overcome your slump. It works.

15. Think about the benefits, not the difficulties. 
One common problem is that we think about how hard something is. Exercise sounds so hard! Just thinking about it makes you tired. But instead of thinking about how hard something is, think about what you will get out of it. For example, instead of thinking about how tiring exercise can be, focus on how good you’ll feel when you’re done, and how you’ll be healthier and slimmer over the long run. The benefits of something will help energize you.

16. Squash negative thoughts; replace them with positive ones. 
Along those lines, it’s important to start monitoring your thoughts. Recognize negative self-talk, which is really what’s causing your slump. Just spend a few days becoming aware of every negative thought. Then, after a few days, try squashing those negative thoughts like a bug, and then replacing them with a corresponding positive thought. Squash, “This is too hard!” and replace it with, “I can do this! If that Insta chick can do it, so can I!” It sounds corny, but it works. Really.

 

Best of luck with your summer goals. If you are looking for the extra push of motivation through our amazing fitfam, wanting to step up your training and wanting to learn more about nutrition, dieting, supplementation and more Brisfit Bootcamps is for YOU!

Round 4, 2017 is kicking off Monday October 9th. If you sign up before October 9th and mention this blog article you will receive half price membership unit round 4 kicks off!

For all info visit the ‘training’ & ‘membership’ tabs up the top. You can also email me directly on brisfitbootcamps@gmail.com

 

Coach Parker

 

 

Photo by Arnold Exconde on Unsplash

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