3535: How To Become Motivated To Exercise by Chalene Johnson on Fitness Mindset

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[00:02:23] How to become motivated to exercise by Chalene Johnson of ChaleneJohnson.com. Exercise can be a great way to boost motivation in other areas of your life. Daily exercise can create a happy or excited mood and make you more productive and energized throughout the day. These benefits are great, but what if you are lacking motivation to work out? It's hard to apply the benefits of exercise if you aren't motivated to exercise in the first place.

[00:02:51] While these tips are specific to exercise, they can also be applied to other areas of your life with a little creativity. Set an alarm. My goal is to exercise seven days a week at a moderate intensity to get my heart rate elevated. This is ideal for me and there are some weeks I only get five days of exercise. But striving for seven days means that, in the worst case, I get in five days and I still get all the good benefits.

[00:03:18] In order to get my seven workouts in, I have to set an alarm. I use my phone and always make sure I put it far enough away on my nightstand that I not only have to sit up in bed, but also have to reach way over to shut it off. This way, once I've turned it off, I'm practically up anyway. Most people find that once they're up, they're up. And this works for me too. The alarm helps me start my day at the right time and gives me a boost out of bed.

[00:03:43] You can also apply this alarm setting to any daily task like cleaning or cooking or even meetings or meeting deadlines. I know some writers that set an alarm so that they specifically sit down with a blank page to write. By setting an alarm, you're blocking off that time in your schedule and your day to devote energy to that specific task. A pump up playlist. Sometimes my schedule only allows for an afternoon workout.

[00:04:09] I enjoy these as they're a great way to de-stress from all my meetings and office tasks, but sometimes the weight of the day drags me down and I find myself not looking forward to that afternoon workout. This is where my pump up playlist comes in. It's a specific playlist I only use to get me motivated and excited for my workout. This playlist is totally separate from my workout playlist and is filled with songs that I can't help but tap my toes to, clap, or even get out of my chair and dance to.

[00:04:39] After a couple of songs, I'm feeling more motivated and excited about the workout and the blahs I had before are gone. You can also try this by creating a pump up playlist for any afternoon activity you don't always look forward to. Maybe there's an afternoon class you find boring or a weekly meeting you aren't psyched about. Playing some new tunes will help you reset and get excited for that afternoon task. It's a great way to switch gears and find focus, especially if it's something you weren't looking forward to before.

[00:05:09] A 5 minute timer There are times that despite my organized schedule and pump up playlist, that I still don't want to hit the gym. In times like these, I set my phone's timer for 5 minutes and devote just those 5 minutes to working out. I might start a video at home or just walk around the block, but after 5 minutes, I give myself permission to stop. The trick here is, the hardest part is often getting your shoes on and getting out the door. Once you're at the gym or the video is playing, you'll probably complete the workout.

[00:05:38] By promising yourself only 5 minutes, you get through the toughest part and may have an even more successful workout than usual. This 5 minute timer can be applied to any task you really don't want to do. It may be reading for a class or writing a paper or proposal for work. Whatever it is, set a timer and give yourself 5 minutes. More often than not, once those 5 minutes are up, you'll continue with your task because you've already made progress and gathered some momentum on it. Remember, the hardest part is starting.

[00:06:08] And once you start, it will be easier to continue forward to completion. You just listened to the post titled, How to Become Motivated to Exercise by Chalene Johnson of ChaleneJohnson.com And I'll be right back with my commentary. Now, it's just me and a small team behind this show. So I get how much the right hire matters. When you need the right person, this is a job for Indeed sponsored jobs.

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[00:07:31] It could be chronic migraine, 15 or more headache days a month, each lasting four hours or more. Botox on a botulinum toxin A prevents headaches in adults with chronic migraine. It's not for those who have 14 or fewer headache days a month. Prescription Botox is injected by your doctor. Effects of Botox may spread hours to weeks after injection causing serious symptoms. Allerge your doctor right away as difficulty swallowing, speaking, breathing, eye problems or muscle weakness can be signs of a life threatening condition. Patients with these conditions before injection are at highest risk.

[00:08:00] Side effects may include allergic reactions, neck and injection site pain, fatigue and headache. Allergic reactions can include rash, welts, asthma symptoms and dizziness. Don't receive Botox if there's a skin infection. Tell your doctor your medical history, muscle or nerve conditions including ALS Lou Gehrig's disease, myasthenia gravis or Lambert Eaton syndrome and medications including botulinum toxins as these may increase the risk of serious side effects. Why wait? Ask your doctor. Visit Botoxchronicmigraine.com or call 1-800-44-BOTOX to learn more.

[00:08:29] Dr. Neal here for my commentary. For my workouts, I absolutely block off time in my calendar with an alarm setting so that I make sure I cannot schedule anything else during my workouts. And that way my colleagues know I am not available at this time. And I realized that not everyone has that kind of flexibility in their schedules. And so I love the five minute timer idea. Just promise yourself you'll do something for five minutes and it could be any task.

[00:08:57] If you tend to procrastinate, this is a perfect solution to that. And just the other day I had this experience. It was a long day. It was around three o'clock in the afternoon, which is not a time I really like to work out. And I was walking back to my car. My gym bag was in there. It was packed and ready to go. And as I was making my way to the trunk, I was still trying to make up my mind about whether I'm going to work out right now or just drive home. I really wanted to just drive home.

[00:09:26] I told myself, even if you get in five minutes on the stationary bike, that counts. So I had to convince myself, just go in there for five minutes and then you can get out and that counts. Well, as Shaleen would have predicted, that five minutes turned into 45 minutes. Because once I was in there and I was doing it, I was like, oh, this is not so bad. I'm just going to continue. And sure enough, five minutes became 10 minutes, which became 25 minutes, but then became 45 minutes.

[00:09:54] And I felt so much better for having made that decision. So this stuff really does work. All right, that'll do it for today. I hope you have a great rest of your weekend. Thank you again so much for listening. Thank you again for sharing the show with someone. I'll be back here tomorrow as usual. So I'll see you there where your optimal life awaits.