The Secret to How I stay Motivated to Exercise Regularly
I don’t. 🤪
Motivation isn’t a 24/7 reality for anyone. Which is where discipline comes into play.
By showing up regularly, I’ve built a mountain of mental and physical proof that exercising makes my life infinitely better. I know I’ve never once regretted a workout, and I know I’ve felt better after 100% of the workouts I’ve ever done.
This doesn’t need to look like one hour daily sessions. The best step is to build a habit of showing up for your physical self BEFORE the undeniable proof sets in, and this might be 10 mins a day. Creating a habit when motivation doesn’t exist is a vote for the person you wish to become.
Become aware that within the habit forming stage, your inner voice will tell you all the reasons not to do it today. Remember I told you this and that ‘that’ voice is a LIAR. ;)
Do it anyway. Despite the voice. You do have time. (I’ll often do a YouTube workout on silent behind the couch while Ruby and I watch a show together at night
Discipline is crucial when it comes to regular exercise because it ensures consistency and long-term adherence to a fitness regimen, regardless of fluctuating motivation levels. Here’s a deeper look at why discipline trumps motivation:
1. Consistency
Routine Building: Discipline helps establish a routine. By committing to a schedule, exercise becomes a habit, making it easier to stick to over time.
Progress and Results: Consistent exercise leads to progressive improvements in strength, endurance, and overall fitness, which are difficult to achieve with sporadic efforts driven by motivation alone.
2. Reliability
Fluctuating Motivation: Motivation is often influenced by external factors and can vary from day to day. Discipline, on the other hand, is a reliable, internal commitment that keeps you on track even when motivation wanes.
Dependable Action: Relying solely on motivation means you might only work out when you feel like it, which can lead to inconsistency and hinder progress. Discipline ensures you take action regardless of how you feel.
3. Mental Toughness
Building Resilience: Discipline fosters mental toughness and resilience. Pushing through workouts even when you don’t feel like it strengthens your ability to face and overcome challenges in other areas of life.
Overcoming Obstacles: A disciplined mindset helps you push through obstacles such as lack of time, tiredness, or bad weather, which might otherwise derail your exercise routine.
4. Creating a Lifestyle
Long-term Health: Discipline helps integrate exercise into your lifestyle, making it a non-negotiable part of your day, much like brushing your teeth or going to work.
Sustainable Habits: Developing disciplined habits around exercise ensures sustainability, leading to long-term health benefits rather than short-lived bursts of activity.
5. Goal Achievement
Focus and Commitment: Discipline keeps you focused on your fitness goals and committed to the steps necessary to achieve them, regardless of immediate gratification or temporary setbacks.
Tracking Progress: Regular and disciplined exercise allows for better tracking of progress, helping you stay motivated through visible improvements.
6. Psychological Benefits
Sense of Accomplishment: Completing a workout despite lacking motivation provides a sense of accomplishment, boosting self-esteem and reinforcing positive behavior.
Stress Management: Discipline in maintaining an exercise routine can also help manage stress and improve mental well-being, creating a positive feedback loop.
My favourite YouTube channels for home workouts
Yoga with Adriene - My favourite yoga classes online. Adriene is a bit of an OG on YouTube.
Madfit - Huge variety of times workouts from strength, HIIT, and dance (do the Taylor Swift ones with the kids. ;)
Ashley Freeman - PIlaties, HIIT and yoga
EleniFit (these are great as they’re timed and examples shown on the screen before each new move. So you can have the sound right down and be watching a show at the same time - which I’ll often do with my kids).
My secret essential oil for making workouts better!
A swipe of peppermint oil under your nose or across your chest pre-workout is a little natural secret of mine too:
Peppermint oil is known to offer several benefits that can enhance exercise performance and recovery. Here are some reasons why peppermint oil is good for exercise, along with citations from relevant medical studies:
Benefits of Peppermint Oil for Exercise
Improved Respiratory Function
Bronchodilation: Peppermint oil contains menthol, which has been shown to relax the bronchial muscles and increase airflow to the lungs, enhancing breathing during exercise.
Study: A study published in the Journal of the International Society of Sports Nutrition found that inhaling peppermint oil improved lung function and exercise performance in healthy male students .
Enhanced Athletic Performance
Increased Oxygen Utilization: Peppermint oil can increase the efficiency of oxygen utilization, thereby improving overall athletic performance.
Study: Research published in the Avicenna Journal of Phytomedicine reported that peppermint essential oil supplementation enhanced exercise performance, respiratory rate, and blood pressure in male athletes .
Pain Relief and Muscle Relaxation
Analgesic Properties: Menthol in peppermint oil has analgesic properties, which can help reduce pain and muscle soreness post-exercise.
Study: A study in the Journal of Pain Research indicated that topical application of peppermint oil significantly reduced myofascial pain and muscle soreness in patients .
Cooling Effect
Thermoregulation: Peppermint oil provides a cooling sensation when applied to the skin, which can help regulate body temperature during intense physical activity.
Study: The International Journal of Sports Medicine published findings that the cooling effect of menthol can improve thermal comfort and exercise performance in the heat .
Mental Alertness and Reduced Fatigue
Cognitive Benefits: Peppermint oil has been shown to improve mental alertness and reduce perceived fatigue, which can be beneficial during long or strenuous workouts.
Study: A study in the North American Journal of Psychology demonstrated that the aroma of peppermint oil enhanced cognitive performance and reduced mental fatigue during prolonged exercise .
Case Studies and Research Citations
Meamarbashi, A., & Rajabi, A. (2013). The effects of peppermint on exercise performance. Journal of the International Society of Sports Nutrition, 10(1), 15.
This study demonstrated that peppermint oil ingestion led to significant improvements in respiratory function and exercise performance .
Meamarbashi, A. (2014). Instant effects of peppermint essential oil on the physiological parameters and exercise performance. Avicenna Journal of Phytomedicine, 4(1), 72-78.
The research highlighted the immediate benefits of peppermint oil on athletic performance, respiratory rate, and blood pressure .
Ali, B., Al-Wabel, N. A., Shams, S., Ahamad, A., Khan, S. A., & Anwar, F. (2015). Essential oils used in aromatherapy: A systemic review. Asian Pacific Journal of Tropical Biomedicine, 5(8), 601-611.
This review included evidence of the analgesic effects of peppermint oil in reducing muscle soreness and pain .
Stevens, C. J., & Best, R. (2017). Menthol: A fresh ergogenic aid for athletic performance. International Journal of Sports Medicine, 38(8), 621-627.
The study discussed the cooling effects of menthol and its potential benefits for exercise performance in hot conditions .
Raudenbush, B., Meyer, B., & Eppich, W. (2002). The effects of odors on objective and subjective measures of athletic performance. North American Journal of Psychology, 4(3), 371-382.
This research found that the aroma of peppermint oil improved cognitive performance and reduced mental fatigue during prolonged physical activity .
Incorporating peppermint oil into an exercise routine, either through inhalation, topical application, or supplementation, can provide various benefits that enhance performance, aid in recovery, and improve overall exercise experience.
