Hi gals, and welcome to Dressed for My Day! My goal here is to inspire and help women like you and me to dress beautifully and appropriately for our unique days so we can engage gracefully and authentically with those around us and influence them positively. But I know and you know that there’s more to a woman than the clothes she puts on her body. It’s important we take care of our bodies so we can live long, vibrant, active and engaged lives. That’s why today I’m providing us with 9 motivators to get fit.
Recently I asked my Facebook followers “What’s your biggest fitness challenge?” About half of the responses had to do with simple motivation. Or maybe motivation isn’t so simple at all!
Intentional, weight-bearing movement and strength building exercise should be a part of every woman’s regular routine. But we perimenopausal, menopausal and postmenopausal women especially need to be moving for our health.
I have exercised pretty consistently and effectively most of my adult life, but I still struggle with motivation. Like most women, I have weeks when I’m “on my game” and weeks when I’m on my sofa! Hahaha! But I’ve found that these 9 motivators unleash renewed passion, commitment and follow-thru for me. Let’s see if they have the same effect on you.
1. Know your personal “why” & own it.
We all know we need to exercise, but do we know why? And, more importantly, do I know why I need to move and lift more? And do you know why exercise is important for you?
One Facebook follower surprised me by saying that she’s already “skinny enough” and her “clothes fit well,” but she needs to exercise to build muscle and stamina. Right on! I say she surprised me because I have to exercise to stay skinny enough and for my clothes to fit. Ha! But not everyone needs exercise for the same reason.
I can tell you at least 50 benefits of exercise, but you need to know and claim the benefits that mean the most to you personally. Perhaps you want to quit smoking. Exercise can help. Maybe you need to lose weight. Exercise is crucial in weight loss. It could be that, like me, you have stiff and achy joints. Regular exercise can greatly relieve joint inflammation and pain. Tell me your reason for exercise in the comments below. Then get serious about making it happen.
2. Get mad.
Anger motivates. Sometimes anger motivates me to eat a dozen cookies and sit in front of the television and fume. Ha! I’m better off when I allow my anger to motivate me to sweat it out.
But specifically I’m asking us to get angry about the limitations or problems we incur because of our lack of fitness.
- Feel like you’re “getting old?” Get mad!
- Can’t fit into last summer’s clothes? Get mad!
- Blood pressure & cholesterol up? Get mad!
- Wearing out before the day is over? Get mad!
- Puffing after climbing the stairs? Get mad!
- Didn’t like the way you looked in your family Christmas photos? Get mad!
What makes you mad? And what are you going to do about it? Let your anger motivate you to move more.
3. Get some added incentive.
You need to know your why and own it, but, let’s face it, some days that “big why” doesn’t get us off the couch. That’s why I usually need added incentive.
Here are some ways to add incentive to exercise:
- Treat yourself to a pedicure at the end of the week if you get in all your workouts
- Allow yourself a special treat on Saturday if you go the extra mile
- Instead of walking your normal course, hike a scenic area.
- Ride your bike to a favorite cafe for breakfast.
- Hike with friends rather than running by yourself one day.
- Get the grandkids to go for your walk with you. Maybe walk to a nearby ice cream parlor.
4. Have some skin in the game.
For me, one of the best incentives is to pay up. Literally. If I invest financially in a gym membership, new workout clothes, quality running shoes, a Garmin watch, dumbbells, a workout mat, fitness bands or a fitness program, you better believe I’m going to follow through.
For years I thought it was foolish to spend money on fitness. I chuckled in disdain as other people bought fitness club memberships or invested in pricey machines for their homes. Exercise should be free, right?
But you know what I learned? I discovered that if I don’t have any skin in the game (aka money invested), I’m less likely to feel compelled to follow through. Sometimes it just makes sense to pay up. That’s one of the reasons I invested in FASTer Way to Fat Loss…and largely why I got results from it.
In fact, recently I decided I needed to “pay up” again for the same reason, so I’ve joined the FASTer Way VIP program. And I’ve definitely upped my game because I have a little skin in it.
That leads to motivator #5, register for a class, group, program, etc. It’s not just the money you’re putting into it that motivates, though. It’s the commitment to show up and put up. It’s the accountability, the camaraderie, the regularity and the community of it that will keep you going. These are valuable intangibles that can truly motivate you to get out of bed or off the sofa.
So sign on the dotted line…for a weekly hiking group, Wednesday spin class, Saturday tennis lesson, adult soccer team, weight loss and fitness program like FASTer Way, gym membership or barre class.
6. Lay out pretty & functional workout clothes.
Maybe I’m the only one, but I find I’m much more motivated to work out, hike, play golf or take a pilates class if I can look cute while I’m doing it. Hahaha! No joke, clothing is part of the package deal for me.
I have a shopping widget below with some of the activewear I own, but the key is simply having something you enjoy wearing and that feels functional so you won’t hesitate to slip it on…and go, go, go! Oh, and be sure to lay it out the night before for extra…motivation.
7. Enlist a partner.
I generally do exercise alone these days, but I’ve greatly benefited from having a running partner in the past. If my friend hadn’t encouraged me to turn my 3-mile walk into a run and pushed me, I never would have run the 5ks I ran in my 30s and 40s.
8. Just do it…first thing.
We tend to be more successful getting our workout in if we do it first thing in the morning. Wake up and work out. And if that’s just not possible for you, then do it “first thing” when you get home from work.
Also, if we exercise the first day of the week we’re more likely to continue our workouts throughout the rest of the week. Putting your workout first on your to-do list will help you stay motivated for the rest of the week.
9. Set worthy but reasonable goals.
If you feel bogged down and overwhelmed by your exercise plan you’ll shy away from it. But if you set up a reasonable fitness plan you’re more likely to tackle it head-on.
Make sure you set up a plan that includes some cardio, weight training and stretching. Include exercises that interest you and work for your body. But also challenge yourself.
You can learn more about my suggestions for a fitness plan here.
I’d love to hear from you…
Let’s talk more about fitness and motivation. What are some of your tips for staying motivated to work out or get in some exercise each week? What kinds of things cause your motivation to wane? Or how have you overcome a fitness challenge? We could all benefit from your ideas, so let’s share in the comments below.
Also, if you’re interested in learning more about the FASTer Way to Fat Loss or have questions, please let me know. I have recently started the VIP program and I’m loving it. I can tell you that FWTFL has all new portals with videos for each exercise now. That’s a huge improvement! And they have workouts for gym, home and low impact, so it’s a great program for us older gals.
Have a blessed and beautiful day. And stay strong!
Blessed for My Day
Are you a natural servant or a reluctant one? We all find ourselves in either positions in which we must serve others or we should do so. In our marriages and other family relationships, we have the opportunities to serve willingly or begrudgingly, but hopefully we choose to serve with gladness. But we also have opportunities to assist, help and be gracious to other people at work, in the church and in our communities.
While serving other people with humility and grace may seem like a lowly and even self-deprecating thing to do, it is actually the most noble position we can take. In fact, never are we more like Jesus Christ than when we generously and lovingly serve others. Today let’s choose to be willing servants, and let’s follow the example of the greatest servant of all, the King of kings.
Have this attitude in yourselves which was also in Christ Jesus, who, although He existed in the form of God, did not regard equality with God a thing to be grasped, but emptied Himself, taking the form of a bond-servant, and being made in the likeness of men. Being found in appearance as a man, He humbled Himself by becoming obedient to the point of death, even death on a cross. ~ Philippians 2:5-8