You are not alone if you’re finding it hard to get motivated to exercise – it’s a challenge for many of us! However, we all know that exercising is essential for our physical and mental health. Even still, it can be hard to stay motivated to work out when your attention is being pulled in multiple directions at the same time. We all deal with a variety of attention-takers; work, kids, functions, TV, social media, honestly anything can be a distraction when we’re lacking the motivation to work out. Fortunately, there are some simple strategies you can use to help you find the motivation to exercise.
START SMALL & BE REALISTIC
If you’re just getting back into a workout routine it can be daunting, especially if you try going too hard or too long. Instead of pushing for an hour per day, be more realistic and set yourself up for success by starting small. Make incremental and realistic goals that are achievable and fit into your schedule and lifestyle. For example, start by exercising for 10 minutes a day, then gradually increase the amount of time as you become more and more accustomed to it.
MAKE IT FUN
Let’s be honest. If you’re not into running… don’t run! Exercise doesn’t have to be dreadful or boring. Look for ways to make it fun. Try a new workout class, go to a new and fun location, or ask a good friend to join you. When you make working out more fun, it can actually be enjoyable which means that you’re more likely it stick with it.
REWARD YOURSELF
Celebrate your successes, no matter how small. Give yourself a reward when you reach a goal, such as a healthy snack or a new pair of shoes. This isn’t about spending money or being lavish, it’s about acknowledging your wins. When you reward yourself for exercising, or extending your workout time, or pushing yourself a little further you’re tapping into the power of science to help make your workout routine stick. That small reward releases dopamine, asserting a positive memory into the mix. Over time when you develop a healthy workout-reward system you’ll actually look forward to working out because you’ve built a reward for doing so into your memory.
FIND AN ACCOUNTABILITY PARTNER
Find a friend, family member, co-worker or neighbor who can help hold you accountable and stay motivated. Having someone to check in on your progress and provide encouragement is beneficial in the motivation department. Words of encouragement will keep you both on track to stick with your workout goals. Accountability requires honesty though, you have to be willing to remind one another of those goals you’re trying to stick with.
TRACK YOUR PROGRESS
Keeping track of your progress can help you stay motivated and focused. Before you start, you can log your starting weight and other measurements, if your goal is slimming down. If you’re looking to gain strength, try tracking the weight lifted or the number of reps. You can use a nifty fitness tracker to track a variety of workout accomplishments - how many steps you’ve taken, the distance traveled, number of calories burned, heart rate, and more.
I, of course, find that incorporating essential oils and other natural solutions into the mix can also help anchor that motivation into my work out routine. Plus, there are so many natural solutions to support the body when we’ve pushed ourselves too hard or gotten a little wonky and hurt ourselves.
ENERGY & MOTIVATION TIPS:
Take two Mito2Max capsules when energy levels are down.
Apply doTERRA Motivate® Touch to your temples and back of neck.
Diffuse Peppermint & Wild Orange to combat that afternoon slump.
Inhale Peppermint prior to a workout when feeling fatigued or low on energy.
ESSENTIONAL OILS FOR WORKING OUT:
There are so many essential oils that are great for a workout, so I'm only going to mention a few. Essential oils and blends with warming properties can be applied to the muscles during your warmup or stretching routine to help prepare your body for physical activity.
Essential Oils with Warming Properties: Black Pepper, Frankincense, Cassia, Wintergreen, Cinnamon Bark, and Clove
When you’ve finished a workout, you might consider using essential oils and blends with cooling properties as part of your recovery process by massaging into your sore and tired muscles to soothe and cool.
Essential Oils with Cooling Properties: Basil, Blue Tansy, Cardamom, Peppermint, and Deep Blue®
MUSCLE & JOINT SUPPORT TIPS:
After a hard workout, massage 2-3 drops of Lemongrass or AromaTouch® into the areas of discomfort.
Take Alpha CRS+ Cellular Vitality Complex daily to support healthy cell function and energy production.
For stubborn muscle or joint discomfort, apply 2-3 drops of Deep Blue® essential oil blend along with a little Deep Blue® Rub into the affected area(s).
For back or other hard to reach places or when you need support with the pain that can sometimes accompany the soreness and aches, use the Deep Blue® Stick with Copaiba essential oil.
FINDING YOUR FLOW IN YOGA:
Yoga is a great form of exercise for your mind, body, and spirit. Take this low-impact exercise to the next level by incorporating essential oils practice.
Put a drop of Frankincense directly on the crown of your head and/or on each wrist. As you practice, you’ll catch occasional scents of the inspiring, grounding fragrance.
Draw a warm bath with 2 drops each: Frankincense and Lavender with ¼ cup Epsom salt for a rewarding recovery.
Keep your yoga mat clean with this easy Nama-Spray DIY recipe: Mix 1 cup distilled water, ¼ cup witch hazel, and 10 drops each: Tea Tree and On Guard® in a glass spray bottle and spritz your mat after each practice.
The doTERRA Toga Collection is the perfect addition to your yoga practice and daily life.
Anchor® Steading Blend – promotes feelings of completeness, calmness and courage. Apply to ankles, base of spine, and bottom of feet to support your connection to your community, bring emotional harmony and encourage your innate wisdom.
Align® Centering Blend – promotes feelings of self-acceptance, trust and fluidity. Apply over heart, wrists and back of neck to encourage harmony and calmness.
Arise® Enlightening Blend – promotes feelings of happiness, clarity and courage. Apply to temples, wrists and neck to encourage rising to achieve your goals and improve performance.
By following these strategies and incorporating the natural solutions or essential oils into the mix that you like the most, you too can find the motivation to exercise and make it a part of your regular routine. With a little bit of effort and dedication, you can make exercise a fun and rewarding part of your life.
I’m rooting for you!
xoDanette