We all have those days where you just don’t feel like hitting the gym or working out at all.  The key is to set a routine and stay consistent with it.  Often the missing piece is basic motivation and proper goals to push you forward. 

#1 Time savers

Probably the number one excuse for lack of any sort of training is time.  We are all busy, have families, commutes, and more stress.  So what if you could save some time and just get in a fast workout in the comfort of your own home?  Even the busiest of us can take 10-15 minutes to get the heart pumping. You’d be amazed what you could do in that short amount of time.  Reach out to me if you want a killer bodyweight workout that leaves you breathless!

You don’t actually need ANY of the fancy equipment they have at a gym. If you learn how to use your body, that can be all the gym you need. Do just a few minutes of bodyweight training at home and you’ll get results.

Here’s some possible exercises:

  • Pushups
  • Handstand Pushups
  • Inverted Rows
  • Pull-ups
  • Chin-ups
  • Bodyweight Squats
  • One Leg Squats
  • Hanging Leg Raises
  • Sit-ups
  • Jump squats
  • Burpees

It can get even more advanced after you master all this.  You can progress to such exercises as flags, hand balancing, one arm chins, acrobatics, handstands and more. 

#2 Goal Setting

Goals and motivation is something we’re thinking about all the time, whether you realize it or not.  The subconscious mind is a powerful thing. 

When you think of working out, what do you think about? Painful movements, sweating, a busy gym, or a personal trainer yelling at you to do more? These thoughts are not very motivating.

Instead of this, I want you to pick an inspiring goal.  Visualize yourself being complimented by friends for the weight you’ve lost and how good you look.  Think about hitting a new PR on a lift or just lifting a set amount of weight.  Visualize the plates as you move them through the air.  See yourself finally doing that pullup.  Or 5 pullups.  Think.  Pick something that jazzes you up and pushes you forward!  Maybe it’s being there for your family, healthy and strong for years to come.  Think. 

Your inner world manifests into the outer world- you reap what you sow.  So, keep your mind on something that inspires you.  Whenever you notice your thoughts drifting off to something that demotivates you, let it go and start thinking about something that inspires you.

#3 Get a Boost

No I don’t mean chug a 16 oz Starbucks drink!  However, I understand that there are days when a little boost can help.  Green tea or coffee is fine in moderation.  There are many natural drinks and herbs that can prep you for a workout without the caffeine jitters.  Things like Pine Pollen Tincture, Phoenix Formula or Spartan Formula, or Hercules Pre-Workout Formula (you can find them all here).

#4 Go Easy

Some days aren’t the best days to shoot for a PR or to do 10 hill sprints.  You have to listen to your body.  If you are dragging for whatever reason (stress, bad night of sleep etc.), then don’t push yourself into a bad workout or risk an injury.  You have to listen to your body.  Walking is an easy way to do this; just taking a 30-60 minute walk has tremendous benefits such as stress, reduction, aerobic activity, and fat burning!  Or if you are really off your game just take a rest day and recover well for the next day. 

#5 Practice Don’t Workout

Don’t workout, train.  Or practice.  You are training your body and your mind to be better, stronger, more vital.  Treat each session as a chance to improve in one or more ways. 

Practice your strength, practice your conditioning.  By treating your workout like a practice you’re going to perform better, with more focus, and have more fun with it.

Implement these tips today and you can completely transform how you approach working out and get better each and every day!!

Live great,
Dr. Eric