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#HURDLEMOMENT: 6 Workout Motivation Tips To Make Exercise a Regular Habit · Hurdle with Emily Abbate

• 0:00
  Speaker 1: Once you start. Once you begin, you're already taking control.
• 0:06
  Speaker 1: Own that hold on to control, and remember that it's
• 0:10
  Speaker 1: not so much the pace of your progress, but rather
• 0:13
  Speaker 1: that you're making it that matters.
• 0:30
  Speaker 2: What is going on?
• 0:31
  Speaker 1: Hurdlers, Emily, A body here bringing you another installment of
• 0:35
  Speaker 1: Hurdle Moment from Hurdle. We have heard this stat so
• 0:40
  Speaker 1: many times. Studies have shown that approximately eighty percent of
• 0:45
  Speaker 1: New Year's resolutions fail. And it's no secret that many
• 0:51
  Speaker 1: of us have perhaps set some goals or resolutions that
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  Speaker 1: have to do with fitness.
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  Speaker 2: I have a ton of messages in.
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  Speaker 1: My inbox now asking me how do I find the
• 1:03
  Speaker 1: motivation to work out?
• 1:05
  Speaker 2: A lot of us we're in this sweet spot right now,
• 1:07
  Speaker 2: a few weeks into the.
• 1:08
  Speaker 1: New year, where we are reevaluating a lot of these
• 1:11
  Speaker 1: goals that we set for ourselves and me. For example,
• 1:14
  Speaker 1: I swored myself that I would be better with not
• 1:18
  Speaker 1: eating so many sweets. Then I bought baked goods to
• 1:23
  Speaker 1: bring to a friend's new apartment.
• 1:25
  Speaker 2: She canceled on me.
• 1:26
  Speaker 1: I have four different Levine cookies in my freezer and
• 1:29
  Speaker 1: I'm sitting here with a half a one on my desk.
• 1:33
  Speaker 2: Guess I record this. Hey, that's neither here nor there.
• 1:36
  Speaker 1: We're not here to talk about sugar consumption today, although
• 1:39
  Speaker 1: I can definitely chat with.
• 1:41
  Speaker 2: An expert about that.
• 1:42
  Speaker 1: If that's something that you're into, let me know in
• 1:45
  Speaker 1: a message or an email over at Emily at hurdle
• 1:47
  Speaker 1: dot us.
• 1:48
  Speaker 2: I digress.
• 1:50
  Speaker 1: I am here to offer you tips and tricks when
• 1:53
  Speaker 1: it comes to work out motivation today. Like I said,
• 1:56
  Speaker 1: I get tons of messages how do you stay motivated
• 1:59
  Speaker 1: to work out regularly? Do you ever take a day off?
• 2:02
  Speaker 1: Here's the thing, Yes, I take days off, and also
• 2:07
  Speaker 1: there are definitely days that I struggle with motivation. I'm
• 2:12
  Speaker 1: actually currently on my third day in a row of
• 2:15
  Speaker 1: not working out, and it feels delightful.
• 2:18
  Speaker 2: But when it comes to a.
• 2:19
  Speaker 1: Standard week of workouts, I am one hundred percent definitely
• 2:23
  Speaker 1: up before the sun most days too sweat. And that
• 2:27
  Speaker 1: is because I continually go back to as just sims
• 2:31
  Speaker 1: referred to in our turning the Page episode. I highly
• 2:35
  Speaker 1: highly encourage you to listen to that for some motivation.
• 2:39
  Speaker 1: Jess reference having a bag of whys and knowing exactly
• 2:45
  Speaker 1: why you like working out on the days where your
• 2:49
  Speaker 1: motivation is waning.
• 2:52
  Speaker 2: For me, my why I know that working.
• 2:54
  Speaker 1: Out is a huge part of my life because it
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  Speaker 1: makes me feel better both in my mood and about
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  Speaker 1: my body, and me feel more comfortable in my own skin.
• 3:01
  Speaker 2: It helps me wake up if I do it in
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  Speaker 2: the morning.
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  Speaker 1: It puts me in a better mood to show up
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  Speaker 1: for work and the people that I care about and
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  Speaker 1: my friends and my family. And I also I love
• 3:12
  Speaker 1: a challenge and I love pushing myself. I mean, I
• 3:14
  Speaker 1: have so many whys for why I work out.
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  Speaker 2: There's a lot of things.
• 3:18
  Speaker 1: So a tip, I guess this is a bonus tip.
• 3:22
  Speaker 1: Knowing your whys help you going to find that essential motivation.
• 3:26
  Speaker 1: And then today in the episode, I'm going to give
• 3:28
  Speaker 1: you six more tips to help you get moving, to
• 3:33
  Speaker 1: help you home in on your motivation to make moving
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  Speaker 1: your body a regular part of your routine. Before we
• 3:42
  Speaker 1: get into it today, I do want to take a
• 3:44
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• 4:42
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• 4:50
  Speaker 1: for ten dollars off your purchase today. As always, make
• 4:54
  Speaker 1: should have tagged the show as you're listening today at
• 4:57
  Speaker 1: Hurdle Podcast.
• 4:57
  Speaker 2: I'm over at Emily a body with that. Let's get
• 5:01
  Speaker 2: to hurdling.
• 5:14
  Speaker 1: I want to start us off by saying that everyone
• 5:17
  Speaker 1: has days where they do not feel motivated. Everyone leave,
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  Speaker 1: even elite athletes like rock stars who have been on
• 5:24
  Speaker 1: the show. I'm talking Alison Felix and Alex Morgan and
• 5:27
  Speaker 1: Des Linden and if you've missed their episodes, I'll link
• 5:30
  Speaker 1: to them in the show notes. They all have off days.
• 5:35
  Speaker 1: There is a difference between a one off day where
• 5:38
  Speaker 1: your body is actually crying for some rest, whether that
• 5:41
  Speaker 1: be for mental or physical reasons or both, and a
• 5:45
  Speaker 1: day where you feel unmotivated and you choose to let
• 5:48
  Speaker 1: that feeling win. If you have a string of days
• 5:51
  Speaker 1: where you let that feeling win and you really do
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  Speaker 1: feel stuck, I cannot reiterate this enough. I highly encourage
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  Speaker 1: you to talk to someone, at the very least starting
• 6:01
  Speaker 1: with a friend or a family member, but then perhaps
• 6:04
  Speaker 1: someone else, whether it be a therapist or a personal trainer,
• 6:07
  Speaker 1: or a life coach, or someone that you feel safe with,
• 6:11
  Speaker 1: someone that you can open up to. Regardless, I want
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  Speaker 1: you to know that you are not alone if you
• 6:18
  Speaker 1: have felt unmotivated in the past, or have gone through
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  Speaker 1: a string or series of days where that feeling lingers.
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  Speaker 1: Fact is you have the opportunity every single day to
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  Speaker 1: make the right choice. And what I want to make
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  Speaker 1: sure that I kind of hit home here is that
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  Speaker 1: you are worthy of your own energy. You deserve time
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  Speaker 1: for yourself, and movement is an important part to the
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  Speaker 1: overall wellness.
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  Speaker 2: Puzzle.
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  Speaker 1: Movement will look different for every single person. Even if
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  Speaker 1: two people are choosing the same activity, that movement will
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  Speaker 1: look different. And that's okay. You have to find the
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  Speaker 1: right things that feel right for you and your body.
• 7:01
  Speaker 2: All right.
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  Speaker 1: So I said I had six different tips, six different
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  Speaker 1: takeaways to help you feel.
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  Speaker 2: More motivated to move, and here we go. The first one.
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  Speaker 2: Start small.
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  Speaker 1: The last thing you want to do is commit to
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  Speaker 1: doing too much too soon. I know we have a
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  Speaker 1: lot of active hurdlers in the bunch, and we also
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  Speaker 1: have some listeners here that are at the beginning of
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  Speaker 1: their own fitness journey. So regardless of where you're at,
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  Speaker 1: a really, really great strategy is to set smart, realistic,
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  Speaker 1: achievable goals to give your motivation an extra boost. So
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  Speaker 1: an example, let's go with I want to move for
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  Speaker 1: thirty minutes each day. Okay, good start. How can we
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  Speaker 1: be more specific about that? I want to run for
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  Speaker 1: thirty minutes each day. I want to dance for thirty
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  Speaker 1: minutes each day.
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  Speaker 2: I want to.
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  Speaker 1: Walk with coffee in my right hand and catch up
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  Speaker 1: with my mom on the phone for thirty minutes each day.
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  Speaker 1: Whatever it is, commit to this goal like you would
• 8:00
  Speaker 1: commit to a meeting. Start small and make it happen,
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  Speaker 1: and then be honest with yourself. If this goal is
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  Speaker 1: becoming more attainable, becoming much more easy for you, then
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  Speaker 1: maybe you want to level up, maybe you want to
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  Speaker 1: take the next step. But by noticing this positive progress,
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  Speaker 1: it will keep you motivated to keep going. Next tip
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  Speaker 1: here mix things up. Okay, I say this with a
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  Speaker 1: little caveat here. I when I started running, did the
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  Speaker 1: exact same run every single day for an entire summer,
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  Speaker 1: and for me, that was my gateway. That was how
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  Speaker 1: I learned to love running. I'll link to an episode
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  Speaker 1: in the show Notes that talks a little bit about
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  Speaker 1: that journey for me. That can be great. But studies
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  Speaker 1: have shown that if you diversify your workout routine and
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  Speaker 1: the activities that you may be doing, you are more
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  Speaker 1: likely to keep moving to stick with it. So this
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  Speaker 1: means if you do something like yoga or strength training
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  Speaker 1: one week, it could be cool to like try shooting
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  Speaker 1: some hoops or swinging a kettlebell the next week. Of course,
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  Speaker 1: if you are like a die hard in one modality
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  Speaker 1: and one thing, then you can diversify within that one thing.
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  Speaker 1: So if you are someone that likes to strength train.
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  Speaker 1: You can use dumb bells one day, a bar bell
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  Speaker 1: another day, kettlebells another day, resistance spans another day. The
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  Speaker 1: lucky and great part about movement and activity is we
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  Speaker 1: just have so many endless options. Similarly, if you are
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  Speaker 1: a runner, you could go for a light jog one day,
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  Speaker 1: or recovery jog. You could go and do intervals the
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  Speaker 1: next day, picking up your speed at different points, and
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  Speaker 1: then you could do some hellwork on another day. Endless options,
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  Speaker 1: but mixing things up keeps things exciting and helps to
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  Speaker 1: keep you motivated. Tip number three, get a friend involved. Okay,
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  Speaker 1: before you give me excuses about how it might be
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  Speaker 1: difficult or more difficult now to do a workout with
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  Speaker 1: a friend because of the circumstances surrounding the pandemic, you
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  Speaker 1: are not the only one. But the good thing is
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  Speaker 1: that this motivation can certainly carry over to digital. So
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  Speaker 1: maybe it's you and your friend agree that you're going
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  Speaker 1: to do the same workout on a Wednesday, and then
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  Speaker 1: you're going to compare how you felt after over a
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  Speaker 1: FaceTime coffee chat.
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  Speaker 2: Okay, that's just one example.
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  Speaker 1: Or maybe you're finding a virtual workout group that keeps
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  Speaker 1: you motivated and excited to show up in sweat. I
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  Speaker 1: think this is probably part of the reason why I'm
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  Speaker 1: starting to really love I know I mentioned just Simms earlier,
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  Speaker 1: but she hosts a Saturday sixty minute boot camp at
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  Speaker 1: ten am Eastern and I've really been loving getting into
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  Speaker 1: it because i know that there are hurtlers that are
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  Speaker 1: also taking the boot camp on Saturdays, and it's kind
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  Speaker 1: of cool to be sweating with all of you, even
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  Speaker 1: though we might be in different places and I'm actually
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  Speaker 1: not on a Peloton branded treadmill, but it's still fun.
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  Speaker 1: So comparing efforts with a friend, working out with a friend,
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  Speaker 1: whether it's in person or digitally, it helps you feel
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  Speaker 1: more connected, helps you stay more engaged, definitely helps keep
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  Speaker 1: you accountable, and for certain helps you stay motivated. Tip
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  Speaker 1: number four put on a power playlist. There's something so
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  Speaker 1: special you could all relate when like the right song
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  Speaker 1: comes on the right time. I felt really big on this,
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  Speaker 1: especially when I was coaching spin. I mean, there was
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  Speaker 1: nothing better than like being at just the right point
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  Speaker 1: in the ride when you were like climbing up a hill,
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  Speaker 1: so to speak, and this like great track came on,
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  Speaker 1: Like power by Kanye West, and you were all just
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  Speaker 1: getting after it together. I have like songs that come
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  Speaker 1: on during my run, Nice for What by Drake or
• 11:53
  Speaker 1: Breathing Underwater by Emily Sanday and oh my God, I
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  Speaker 1: just love it when these songs come on, they totally
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  Speaker 1: hypen me up.
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  Speaker 2: So music can be a big.
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  Speaker 1: Motivator, and research agrees the right music can actually push
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  Speaker 1: you to go for longer amounts of time. Seriously, they
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  Speaker 1: call this flow state, which is basically you feel like
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  Speaker 1: you might not be working as hard and maintain a
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  Speaker 1: good mood just because of the vibes that.
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  Speaker 2: Are happening out there.
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  Speaker 1: So put on a power playlist, find the music that
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  Speaker 1: gets you in the zone, and you will be motivated
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  Speaker 1: to push farther and for longer. Tip number five keep
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  Speaker 1: track of your progress. And I'm not necessarily talking about
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  Speaker 1: progress photos, although that can certainly be a motivator for some.
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  Speaker 1: There is nothing more exciting than noticing when your hard
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  Speaker 1: work pays off. And so for me, keeping track of
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  Speaker 1: my progress might be seeing how fast I could run
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  Speaker 1: a lap around the track at the beginning of twenty
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  Speaker 1: nineteen versus now, that's like one great way to keep
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  Speaker 1: track of progress other ways, of course, seeing you know
• 13:00
  Speaker 1: how much you are lifting, recording, or writing.
• 13:03
  Speaker 2: Down your mood.
• 13:04
  Speaker 1: I have a habit journal from baron Fig. If you
• 13:08
  Speaker 1: want one, use the code Emily ten for ten percent
• 13:11
  Speaker 1: off at checkout at barrenfig dot com.
• 13:13
  Speaker 2: Quick little plug there.
• 13:14
  Speaker 1: But I have a journal where I specifically keep track
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  Speaker 1: of my progress because it feels really exciting to see
• 13:20
  Speaker 1: how I have come so far on my individual journey.
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  Speaker 1: On the days that feel like your motivation is non existent,
• 13:29
  Speaker 1: you can open up this journal or look back at
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  Speaker 1: your progress and remember that you can do hard things
• 13:37
  Speaker 1: and you can keep going. And last little tibbit here,
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  Speaker 1: when it comes to securing more motivation to get out
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  Speaker 1: and move, let go of your expectations. Listen, if you
• 13:48
  Speaker 1: are so busy getting down on yourself, that is not motivating,
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  Speaker 1: that is defeating. You have to be your own biggest
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  Speaker 1: type man. You've got to have fun with it. You've
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  Speaker 1: got to meet your where you're at and embrace what is.
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  Speaker 1: Let go of comparison, let go of worrying that you're
• 14:07
  Speaker 1: not good enough. I know that the hardest part, so
• 14:10
  Speaker 1: much of the time is just beginning. Once you start,
• 14:14
  Speaker 1: Once you begin, you're already taking control. Own that hold
• 14:20
  Speaker 1: on to control, keep pushing forward, and again, remember that
• 14:24
  Speaker 1: every step forward is a step in the right direction.
• 14:30
  Speaker 1: I hope you're feeling amped. I hope you're feeling motivated
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  Speaker 1: to tackle the next a bout of movement on your
• 14:35
  Speaker 1: to do list. If you have any other questions comments,
• 14:38
  Speaker 1: hit me up over on Instagram again at Hurdle Podcast,
• 14:41
  Speaker 1: and I'm over at Emily a Body Another hurdle conquered.
• 14:46
  Speaker 2: Get out and move, y'all. Catch you guys next time.