Often we find balancing the load of working full-time and finding the motivation to fit in any kind of exercise before, during or after work mentally and physically exhausting. The following 5 tips will help you find the motivation to exercise whether it’s before, during or after work.
Set a schedule and plan your week when it comes to exercise. Whether you decide to go to gym in the morning, or a lunch time run take the time physically write it down on a calendar, or add it to your smart phones calendar. Planning and recording when you are going to exercise is the first step to fitting it in when you are working Monday- Friday. If you plan to do a lunch time training session, pack your training gear the night before and take it with you to work. Just having your gear at work will help motivate you to exercise.
After you have pre planned when you are going to exercise in and around work, stick to a routine. Especially if you have goals of wanting to train for a fun run, or any sport for that matter. The first step is committing to the first session you have added to your schedule. Actually doing the exercise, regardless of how intense your workout, helps to maintain your routine to exercise. It is also best to choose what part of the day your suited to workout. I myself really dislike getting up super early to train so I'll either do a lunch time session or go for a run after work. Exercise when it feels good for you. If you know you have to stay back until late after work, perhaps think about a lunch time exercise.
- Join a Gym, Club or Running group
To help with that motivation when you work full time become a member of a club, join a sports club, or a running group. Having somewhere to go to exercise is a big motivation. Having professionals set you an exercise program, making new friends or having team mates around you is a big motivation when you are fitting in exercise around full time work. The people you meet will probably be doing exactly the same work hours as you and this will help you motivate each other. Where I am currently training my coaches write me an online program. Everyone who attends the sessions are working full time or studying and working. Everyone, including the coaches, understand your work commitments which really helps as everyone motivates each other during the session.
- Set Goals
Whether its training for a fun run, half marathon, obstacle race or even just weight loss, goal setting give you something to work towards. The best ways to set goals is either enter into an event, giving yourself a realistic amount of time to train for the event. If you want to lose weight, write down that goal, or possibly create a mood board for your ambitions and how you want to look. This will contribute to your goal setting because it will give you a daily reminder of what you are exercising for. At the beginning of the year, I'll generally write down my goals for the year and add them to my schedule in my phone. My coaches, for all my running events set out a program which leads up to the day of competition. This really motivates me to stick to my training routine all the way. Don’t just set one goal, set many but make sure they are realistic. You wouldn't want to train for a marathon with only a months worth of training leading up to it!
- Eat Healthy and Sleep
It is really important when you are exercising in and around full time work to eat healthy and to have a balanced diet and to get at least 8 hours of sleep in. You may need to cut back on socializing after work, especially if you are doing morning weekend training sessions. Instead of staying out for work drinks until 11, you might leave at 8:30pm so you are in bed by 9:30 giving you a substantial amount of sleep for an early Saturday morning session of exercise. It is important to eat carbs, but carbs not full of sugar! Carbs including brown rice, bananas, whole grain bread, whole wheat pasta and full fat yoghurts are the perfect carbs to eat during work. Some people decide to stay off carbs whilst exercising but it is important to have these in your diet to give you the energy to last throughout the day and most of all to exercise. When you are feeling tired and energy levels are low your automatically lose the motivation to exercise and end up going home to rest in front of the TV. A missed training session then results in a lack of motivation. Sleep and a healthy diet will get you through the working day, It is important to also refuel after you exercise at least half an hour after you exercise. So if you decide to workout at the gym in the morning, you should definitely replenish and refuel before you work, or else you will feel tired the rest of the working day.