The Motivation Hack

Motivation is like Prince Charming, we have all been brought up to believe that if, one day, we can be swept off our feet and carried away then we will live happily (and beautifully) ever after... But motivation is more like a rural bus, if it comes at all it is probably going to be too late to get you where you want to go on time!

Nike is on to something with its ‘Just Do It’ – we all need to stop giving ourselves excuses and letting ourselves be distracted off course. But, the reality is that if you are already sitting on the couch with your cup of tea, Netflicks and comfy pants, you are unlikely to ‘just do’ anything other than watch another episode. So, how do we get the bodies, inside and outside, that we really want? There is no faddy secret and no ‘elixir’ that is going to turbocharge your will power and have you bounding out of bed rain, hail or shine.

Your mum had the answer when she was packing your school lunch box the night before and putting out your clothes before you went to bed. And you remember those revision timetables…. ROUTINE and PLANNING!!!!!!!!!

The hardest bit of your workout is likely to be the two minutes it takes to put on your training shoes right? Well…. if you are still asleep when you do that your brain is much less likely to step in and sabotage you with discussion and distraction. So, put your shoes and activewear by the bed and step into them as you get out of bed. Get up, get out and get active.

If you exercise at lunch time then pack your lunch bag and your activewear before you go to bed and put them together (OK so maybe you can put your gym kit next to the fridge not in it!). Book your exercise into your work calendar like any other meeting, and make sure there is room either side to change and shower. And if you exercise on the way home, timetable a good snack an hour or so before you need to leave so that you aren’t hungry and make sure you have blocked out your leaving time in your calendar. Then slip off your heels (or tie) and pick up that bag and go!

As part of this planning, book your classes well ahead. Most gyms these days have a window when you can’t cancel. Use that to your advantage – ideally sit down at the weekend and plan it all out in your calendar and book it into their app. It really does only take 5 minutes!

Planning is also fundamental for your food success - think about, shop for and make all your lunches for the week – invest in a nice big rice cooker and a good quality stock pot – if you make more than enough each time you will build up a range of different meals in the freezer so you don’t have to have the same thing every day for a week (and you have some for emergency dinners or those weeks when you have had a weekend away on that fitness retreat)! Package up your snacks too – you can portion up nuts into little pots, wrap up the healthy flapjacks or date balls etc in ziplock bags or foil. And if you have breakfast at work then porridge is brilliant for making up in big batches and portioning out for single serves – 1 minute in the microwave while your computer is logging on and you have a healthy breakfast.

Far from all this planning and prep being a burden, you will be amazed at how satisfying (and de-stressing) it is to see it all lined up in your fridge just waiting for you! Each evening pack up your lunch bag (a certain Canadian activewear company has great bags when you buy stuff – exactly the right size for a lunch box, breakfast and snacks – win win) with everything you need for the next day. Then in the morning, just grab and go!

(I am certified NASM personal trainer and Precision Nutrition coach.)