Happy Monday! Let’s start the week with some Monday-Motivators! Let’s face it, staying motivated on a fitness journey is a challenge that many of us face. We start with enthusiasm, but as the days turn into weeks and then months, keeping that initial drive can be difficult. But with a few innovative strategies, including the concept of “snack workouts,” you can maintain your motivation and keep progressing toward your fitness goals.

Snack Workouts: Small Bites of Fitness Throughout the Day

The concept of snack workouts involves integrating small bouts of exercise into your regular daily activities, much like having small snacks throughout the day. Here are a few examples:

• Air Squats During Showers: Use your shower time to fit in a few air squats. The steam can also help to loosen your muscles, similar to a warm-up.
• Push-Ups During Meetings: If you have a phone meeting where you don’t need to be on camera, use the opportunity to fit in a few push-ups.
• Calf Raises While Brushing Teeth: Brushing your teeth takes about two minutes, which is ample time to do a few sets of calf raises.
• Lunges During TV Commercials: Use TV commercial breaks as mini workout sessions. Try doing lunges or any other bodyweight exercises.

Sidenote : I once had a friend that started doing 10 pushups each time he went to the bathroom (at his own house.. definitely don’t do this in a public bathroom). Within 3 months, he was cranking out 50 pushups in under a minute. I promise you, this works, so you should do it if you’re struggling to dedicate time to lengthier sessions.

Other Tips to Stay Motivated

In addition to snack workouts, here are some other strategies to keep your motivation high:

1. Set SMART Goals: Having Specific, Measurable, Achievable, Relevant, and Time-bound (SMART) goals can provide direction and boost your motivation.

2. Find a Workout Buddy: Having a partner can bring a sense of accountability, make workouts more fun, and help you stay motivated. Connect with a friend at work to challenge one another during the day – i.e. “How many pushups can you do during this call that we really don’t have to be on?”

3. Mix It Up: Regularly change your workout routine to avoid boredom. Try new exercises, alternate between high-intensity and low-intensity workouts, or try a new fitness class.

4. Celebrate Progress: Celebrate your successes, no matter how small. Each step forward is progress and deserves recognition.

Staying motivated on your fitness journey can be challenging, but with a bit of creativity and a positive mindset, it’s definitely achievable. Remember, the body keeps score, as in, your snack workouts are cumulative throughout the day. Incorporate these into your daily routine, set SMART goals, and remember to celebrate your progress. Your fitness journey is unique to you, so find what works best and get to snackin’!