Sweaty Notes: Motivation & Working out at Home

HOW DO YOU STAY MOTIVATED TO WORKOUT AT HOME?

I get asked this question a lot because 99% of my workouts are done at home. I don’t have a gym membership anymore and I hardly go to classes anymore.

Why workout at home?

To be honest, due to my heavy schedule with a full time office job and studying part time, I won’t be able to make it to a gym or class facility.  I created time for myself in the morning to workout by commuting on a motorcycle. The thought of sitting for hours in traffic kills me, I already sit behind my desk 90% of my day. My only option was to start working out at home to make sure I meet my daily goal of moving.

About 5 years ago, I started collecting equipment to work out at home. Starting with the basics such as dumbbells, and working my way up to having a Barbell, Pull Up Bar, Boxing bag and various other smaller pieces of equipment. Space became an issue and with that I finally convinced my husband to convert our garage into a gym and this motivated him to join in on the sweat at home fun.

Quick Pros of Working out at Home

  • is convenient
  • cost-efficient in the long term
  • provides opportunities to bond with your family in a healthy way, especially if those busy schedules allow little quality time. 
  • saves time 

But how to stay motivated?

Picture this: Your lying in bed on a cold winter morning, snuggling with your significant other and your alarm goes off. Do you wake up? Or do you snooze and snooze and snooze until you’re super late for work? If you are the latter, here’s my tips to get up and go, go, GO!

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1. Find an exercise you LOVE

This is an essential part to having at home workout success. Let’s face it, you will not wake up from your slumber to do something you hate. Choose an exercise that give you butterflies in your stomach, which you know you will smash regardless of where you are at. Whether it’s running, lifting, yoga or plyometrics or combination of it all. Make sure it is something you ENJOY with your whole heart.

2. Listen to your body clock

It takes 66 days to form a habit. That’s about 9 weeks. Let’s say your goals is to start exercising 3 days a week. That’s a total of 27 times that you have to convince yourself to either get up early or get a workout in after work. Sounds overwhelming at first but believe me once your body is used to getting up that early and exercising often, it will tell you much it craves exercise when you stop. Especially if your are a desk junkie or couch potato. Over weekends, I do sleep in some of the time but I also see weekends as an opportunity to do a good session with no rush. Those are usually the best.

3. Music, music, music. 

Nothing wakes you up like a good old playlist of music that you love. Make a workout playlist on Spotify of all your favourite songs that are guaranteed to make you excited for the next 45min or so. Music has been proven to elevate your mood and combining it with a workout is the best. Especially if you get to choose what you want to hear, and play it as loud as you want to in the comfort of your own home.

4. Choose your time of day wisely.

If you are not a morning person, and you know that you won’t get up early or aren’t willing to sacrifice that hour or 2 of sleep, simply don’t plan your workouts for the morning. Similarly, if you know that after a hard day at the office you’d rather be winding down with a glass of vino while cooking, don’t plan your workouts for afternoon/evening. Don’t set yourself up for failure or stress yourself out about not being able to fit it in. I’ve done Yoga during lunch which I absolutely loved but it did come with a time pressure to get back to the office before those 2pm meetings, and all those zen gains were gone by the time I left for home.  You know what will suit your schedule so fit your workouts in around the rest of your life. 

5. Create your own dedicated space

I started in the middle of our lounge with a set of dumbbells and a mat. Humble beginning indeed. We converted a small spare room into a dedicated gym room and eventually built up so much gear, we converted our garage. This took a good 5 years but it was so worth it. Having that space immediately available is such a great tool for motivation. When I don’t feel like working out, I think about the investment I’ve made in this room, the time and cash of course. Plus seeing it as your safe space and that you’re actually caring and loving your body through movement, ensures a positive mindset and encourages self-discipline. Oh and you get to wear whatever the fuck you want without stares and judgement.

6. Have a ritual.

Another motivation mind hack. Preparation is everything. The night before, I prep my workout clothes and trainers, and I set out the equipment I will need for my workout. When I wake up, I splash my face with ice cold water and then I let the wolves in! Kidding! My dogs wake up with me and they come greet me at my bathroom window and whine until I open the door for them. We sit on the couch and I have 5min of stillness while either drinking pre-workout or a glass of water to get me ready for my session.

7. Make your Workout Plan work for YOU

This ties in with point number 1 but with so many options these days to workout at home, it may get overwhelming to choose a guide that will work for you 100%. Especially if you do not have all the required equipment or if you get bored easily. In recent months, I’ve learnt to adapt programs to fit my schedule, adding and subtracting where I have to. I modify movements that are too intense for my knees and amp it up with skipping to increase intensity. A great example of what I did for BBG was to do 14min each of Legs, Arms & Abs, and Full Body combined into one intense session. Learn to be adaptable and flexible to your needs and schedule. You can view a comprehensive list of workout guides here. 

8. Social Accountability

The biggest potential downer of working out at home? The social aspect disappears. Sounds like one big, “let’s sleep in trap right”? Enter social media communities! I created my fitstagram because I felt a bit lonely and met the most fantastic people through it. We meet often for after work dinners or Saturday morning sweat session and breakfasts. You get to meet like-minded people that will rarely judge you and that will share your love/hate relationship with whatever workout plan you’re following.  I like to check in via my Instagram stories to share my workout and stats for the day, and of course to share the cheeky sweaty selfie or my own workouts now and then. Social Media gets a bad rap all too often and for good reason, but remember it’s what you make of it and if you can use it to keep you accountable, hold onto that positive aspect it brings into your life.

Do you girls have any tips to stay motivated? Have any thoughts on the above? Let me know!

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2 Comments Add yours

  1. John says:

    I love working out at home! Actually, since I don’t like people, it took more motivation for me to go to the gym than it does for me to work out at home. Either your motivated or not, really. If you are, you don’t need a gym membership.

    Liked by 1 person

    1. Luci says:

      That’s so true hey! I must admit, what put me off commercial gyms were the music. Listening to EDM while sweating at 5am in the morning made me dread my workouts. At home, it’s easier to get up cos I know I can workout on my own terms with my own choice of music \m/

      Liked by 1 person

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