How to Get (and Stay) Motivated to Work Out During Quarantine

During these uncertain times, stress and anxiety are nearly impossible to avoid. Bombarded with such negative news day after day, it can be difficult to stay positive. As we continue to come up against unexpected challenges, it’s a true test of our inner strength and resilience.

The question becomes: Will you let the stress take over or look at these challenges as opportunities? When there’s so much happening that’s out of our control, it’s important to focus on what we can control – and that’s taking care of our mental and physical health. 

If you’re having a tough time getting and staying motivated, you’re not alone. With gyms closed and your workout buddies unable to hold you accountable, you may feel the laziness start to set in.

Let’s imagine your goal is to come out of this quarantine looking better than ever. Your thought process may look something like: I want to lose twenty pounds in the next three months. But wait, that means I have to lose how many pounds each week? Can I do that? I don’t think that’s possible.

Do you see what happened? Oftentimes, when we think about goals we want to achieve, we tend to jump so far into the future that we get overwhelmed. Thinking about how long it will take to get where we want to go causes us to give up and throw in the towel.

When it comes to exercise, your mindset is everything. In many cases, it’s negative beliefs that will block you from accomplishing your fitness goals.

Here are six steps to strengthen your motivation muscle:

1) Ask yourself: What’s my why?

Throughout your fitness journey, challenges are inevitable. This is why it’s important to have a powerful reason to stick to your goals when times are tough. Why is this goal a must for you? If you have a strong enough why, you’ll be able to overcome the fear.

For example, if your goal is to work out five days each week, your why could be: “I want to have more energy to do the things I want to do (without three cups of coffee to help me power through).”

2) Visualize the person you want to become

Setting an intention is an essential part of the process. When you practice positive visualizations every day, it will improve your overall mindset.

By cultivating a positive attitude, positive behavior will follow. Imagining your healthier, happier future self will help you stay motivated.

3) Take action today

Do you want to know the real reason why change is so hard? The second you hesitate a stress signal is sent to your brain. Wired to protect us from anything that’s dangerous or uncomfortable, our brains often work against us in the motivation department.

When our minds go into protective mode, they are more focused on short-term rather than long-term gain. In other words, act quickly because the moment you procrastinate, your brain will get in the driver’s seat and stop you.

4) Set small, realistic benchmarks

The secret to success is having a good strategy. For instance, if you want to increase your strength and build muscle, set a specific goal for each week. With each passing week as you get stronger, you can add to the amount and adjust your workout accordingly.

As you reach each benchmark and you start to see results, this will build momentum and give you the motivation to keep going.

5) Celebrate every step you take along the way

The key to positive, lasting change is to focus on your progress, not the outcome. And don’t compare yourself to anyone else.

In the wise words of Muhammad Ali, “I don’t count my sit ups; I only start counting when it starts hurting because they’re the only ones that count.”

6) Find an accountability partner

It’s normal to struggle with consistency when there are so many other demands being placed on us, not to mention the distractions. Being in quarantine brings a new host of responsibilities, especially if you aren’t used to working from home while homeschooling your children and preparing three meals a day. It can be mentally exhausting to think about how to make time for a regular work out, let alone putting together a training program that meets your needs and helps you feel more energized. Find someone to be accountable to whether it’s a partner, a family member, a friend, or a personal trainer.

If you’d like more information on how Precision Training Concepts can help you stay motivated and fit during quarantine and beyond with our new virtual training program which combines online coaching and online personal training, click here to get more information!