No excuses to missing a workout

7/26/10 Posted in Cover Story Grinnell Training System Justin Grinnell  |  0 Comments

Finding motivation and holding yourself accountable to a workout is a tough task for many individuals. Working with a trainer, attending group exercise classes or running groups, or simply meeting a friend for a workout are the common cures for keeping fit.

It is a good feeling to have someone you can count on to pick you up and encourage you to get that last set of kettlebell swings in, or run that extra mile. But what do you do if your training partner is out sick, or your trainer is on vacation? Maybe the 12-week running group has ended, and you are worried that you won’t be able to keep it up on your own.

I always tell my client your success or failure is not up to me. I lay the foundation down, teach you the proper exercise techniques and give quality nutritional advice. The rest of the challenge is up to you, and you must hold yourself accountable in order to succeed. I only get to see most of my clients for 1 hour a week, so the other 167 hours are up to them.

Here are five tips to stay motivated and hold you accountable.

Make it a daily habit

If you have to pick up your child each day at school you usually do so, right? You don’t brush it off and say, “I don’t feel like picking her up from school today. I’ll skip it and take the day off.” Most people usually brush their teeth each day, and tend not to take the day off because they don’t think it is important. Working out is no different. It is a daily priority to move each day. If we start to look at our health as a regular part of our day we will start to make some progress.

Keep it on your calendar

If you have a weekly appointment with a trainer, or attend a class each week, keep that day and time reserved on your calendar regardless of whether it is still scheduled or not. If your trainer is out of town, or the class or group is canceled for some reason, keep the appointment for a workout session for yourself. If you belong to a fitness club, try another class. If your trainer is out of town have them give you homework and make the trainer hold you accountable to do the workout. Keep up the habit.

Have a back-up plan

I am a big believer you should plan a day ahead. When it comes to your daily meal plan, workout, work and family, you should always be thinking ahead. This way you always have time to make a back-up plan. If your friend calls you the day before and tells you they can’t go on the usual lunch time walk, try and find another person to walk with, or just enjoy a peaceful walk alone. If your trainer is sick and can’t workout, email them and ask for an alternate workout. If your gym is closed for the day, find another that is open and try it out for a change of environment.

Life can often throw us some curve balls, so be ready to improvise your workout schedule even if you are a creature of habit (like most of us). It is always good to mix up your workouts.

Blame game

We all have our excuses to why we are not able to workout. Family, job, and traveling are common excuses for why my clients can’t fit a workout in. I sympathize just a little with them for those reasons, but not much. I will NEVER sympathize with someone if they blame it on someone else. Be honest with yourself and make the extra effort to get the job done, on your own.

Put Yourself First

If you do get into a situation where someone else is preventing you from working out, take action and change that pattern. If your workout partner or trainer is not staying consistent with your time, or keeps canceling, dump them and find a new one. You may think you are hurting their feelings by doing this, but you really are putting your own health first.

Most of us forget this concept as we get busier trying to take care of our work, families, and friends. If anything, that trainer or workout partner will have a spark to motivate themselves to stay committed to working out and stop letting you down.

Always put yourself first, and your body will thank you in the long run.