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Six Ways to Stay Motivated for Workout after Work

Six Ways to Stay Motivated for Workout after Work

Couch. Netflix. Blanket. Pop corn. We all love a laid back scenario than a crowded gym, especially after a grueling day at work. On low motivation days, often the desire to hit the sack overrules the desire to achieve a well-shaped body. Sweet obsessions win over the sweaty ones, even though the rewards of consistency and the joys of soreness are well known. Everyone talks about the 21 day rule, but no one mentions what happens on day 40?

It is okay to have cheat and rest days, but when the rest days count more than the active ones, we need to roll up our sleeves and chalk out a plan of action.

This is where the following six ways to stay motivated come handy and help us achieve the health targets.

The Playmate Rule

Replace the intrinsic motivation to group energy by looking for workout buddy(s).

The playmate rule works well with almost everyone because when you workout with a friend, the chances of showing up to the gym increase considerably.

A co-worker, a friend, spouse or even a gym bud, it could be anyone, who can motivate you and share similar fitness goals. My fitness journey usually includes a friend who is working on similar goals, if not working out with me in person. This way the desire to perform better than him/her aids in bringing out the best in all my workouts.

Gym Gear

‘Lack of proper gym gear’ is one of the most common excuses people give to themselves for not working out. The solution here is to always be prepared. Carry all that you need for the workout to office like clothing, shoes, socks, mat, rubber band etc. Our subconscious mind works on the signals our conscious mind sends and when you are consciously prepared, chances of missing a workout reduces significantly. If possible, you can arrange the gym bag at night or change at work before you leave.

Punish the defaulter

The old rule of reward system is out dated.

Gen-Y needs something more challenging and adventurous than just a smoothie treat after a good workout.

The punishment system is the ‘it’ thing because the fear of losing something is far more motivating than gaining something. However, this does not mean that one should train out of fear of losing something or a negative emotion
. We are merely emphasizing on the fact that a workout in itself is a reward as it leads to good mood, a stronger body, a fresh mind and improved sleep patterns.
When it comes to choosing a punishment, why not try missing out on a favorite TV show or missing out on a weekend meet with your friends, if you don’t workout? Giving up a favorite food treat as a punishment can create a negative association with workouts, so it is best to keep the food out of the picture. You could also try the gym pact app, which deducts money from your account every time you miss a workout. Now, this is a real punishment.

Read/Watch it

This rule is my personal favorite because motivation works directly on your mind. When you read articles on how to’s and why to’s about heath or watch videos on YouTube, you create a direct link between the conscious mind & what you see and read. Watching a renowned celebrity fitness instructor like Jillian Michaels, Astrid Swan McGuire or Adam Rosante and listening to their encouraging words, can make you hit the gym or mat harder. You could also follow fitness or health food related pages on Instagram or Facebook, there are plenty to choose from.

A fitness tracker

The numbers on a fitness app from a device wrapped on your wrist can be really inspiring, especially if you have family & friends using simillar apps & devices. Many popular trackers, track your movement & steps to tell you the amount of calories burnt, along with monitoring sleeping pattern.

Social Commitment

There is nothing more motivating than enjoying a good social image.

Try to train by announcing about your workout goals. Discuss these targets with friends or family members, who can constantly check or ask you about your progress.

Sometimes, when you commit socially, the desire to keep up a good word assists in reaching a fitness goal. For instance, tell your friend about a realistic goal on how you will lose 3-5 lbs by the end of this month. After committing, chances of failing are considerably lesser than falling short of a commitment we make to ourselves.
If you have any other stories or suggestions to make on how you keep yourself motivated, please share them with everyone else in the comments section below.

Too much sitting? Let's solve that.

Almost every time, we realise it a little too late. While the sub-conscious is aware that the ice is melting below your feet, the conscious corporate executive ignores the inner voice and stays focused on the next appraisal. We understand you cant give up on your career and hence have some small yet effective exercises to undo the damage of extended sitting hours. Please try!

Feet and Legs
Toe raises: Lift your toes while keeping your heels firmly on the ground. While you can do this exercise standing, it works very well while seated.
Football foot drill: At practice, football players practice rapidly tapping their feet in place, simulating a run. Do the same thing while seated, for 30 seconds at a go.
Stretch your toes
Take the stairs: If you need a harder workout, try taking them two at a time — you’ll get a chance to stretch your legs more than you would otherwise.
Calf raises: Stand in front of a desk or other piece of furniture you can hold on to for balance. Raise your heels of the floor and slowly lower them.
Lunge: While walking, take the widest step you can and lunge forward.
Hip flexions: While sitting in your chair, lift your right foot a few inches off of the floor. Keep your knee bent at a 90 degree angle and hold the position as long as you are comfortable.
Walk the hallway: Walk down the hallway as fast as you can without actually running.
Plié squats: Point your toes outwards and take a wide stance. Slowly bend your knees in the direction of your toes. Once you can no longer see your toes, slowly stand up. While plié squats are more graceful than regular squats, give them a pass if your work attire includes a skirt.
Leg extensions: While sitting in your chair, extend your right leg until it is level with your hip. Hold as long as you are comfortable and then relax it.
Hands and Arms
Shadow box: Stand up and take a couple of jabs at the air.
Arm pump: Pump both of your arms over your head for 30 seconds.
Shadow Box to great health
Shoulder raises: Raise your shoulder to your ear, hold and then relax. Repeat, alternating shoulders.
Wrist stretch: Stretch your arm out in front of you with the palm up. With your other hand, grab your fingers and lightly pull them down to stretch your forearm.
Tricep dips: Put your arms behind your back, resting on your chair and slowly raise and lower yourself.
Elevated pushups: Lean on a sturdy piece of furniture and slowly push your body off of it in a sort of standing push up.
Hand stretches: Tense and relax the muscles in your hands. Make fists, spread your fingers and bend your fingers.
Flapping wings: Stretch both of your arms up and back, as far as you can. Bring them forward until they meet and stretch your arms out in front of you. Repeat.
Water bottle weights: Use a full water bottle as weight to increase the difficulty of your work out. You can do front raises, overhead presses and bicep curls with a water bottle.
Full Body
Low-impact jumping jacks: Raise your right arm and tap your left toe to the side at the same time. Keep your right foot on the floor. Alternate sides for a full minute.
squatPretend jump rope: Hop either on both feet at once or alternating feet.
Pretend jump rope, version 2: Move your arms as if you are turning a jump rope while tapping one foot in front of you. Alternate feet.
Chair dips: Place the palms of your hands on your chair and your feet on the floor. Move your rear end off of the edge of your seat. Bend your elbows and lower your body. Straighten your arms to return to the starting position.
Chair squats: Lift your rear end off of your seat and hold for a few seconds.