Es difícil decir qué es más difícil: ¡empezar con una rutina de ejercicios o mantener el compromiso! Cuando estamos cansados, ocupados, estresados y cualquier otra emoción bajo el sol, hacer ejercicio puede parecer una tarea desalentadora. Nosotros conocemos lo bien que nos hará sentir un sudor (o incluso un estiramiento), mental y emocionalmente, pero esa nota mental no siempre reúne nuestra motivación para movernos.
Dicho esto, no hace falta un milagro para ponerse en forma, aunque la motivación sea efímera. De hecho, alcanzar tus objetivos de fitness rara vez se debe a una motivación inquebrantable. Se trata de saber que la motivación nunca será constante y, en cambio, centrarse en la mentalidad.
Ponerse en forma requiere un cambio en la forma de pensar: hay que aprender a sentirse cómodo con lo incómodo. No tendrás ganas de hacer ejercicio todos los días (somos humanos, es la verdad). Y, aunque las ganas de darle al “snooze” cuando te levantas a entrenar pueden ser un signo de agotamiento (y pueden significar que necesitas un día de descanso), la mayoría de las vecesindica un bucle de pensamiento negativo que está matando la mentalidad de estrella de rock que eres totalmente capaz de adaptar para estar en forma y saludable.
Si esto le parece un concepto complejo, no se preocupe. Compartimos diez trucos de entrenamiento muy específicos que cambiarán tu mentalidad para que puedas alcanzar tus objetivos.
10 trucos de entrenamiento que te darán una mentalidad imparable
#1 Establecer pequeños objetivos de fitness
If you really want to stay committed to your workout routine, find your ‘why’. Why do you want to work out in the first place? What are your goals? Maybe you want to get leaner or stronger. Maybe you’re looking for a way to destress or boost your mood. Maybe you just want to improve your overall health! There’s no right or wrong answer here – this is about you and your personal goals. When you get clear on your own personal goals, sticking to your fitness routine becomes that much easier.
#2 Escriba su programa de entrenamiento para alcanzar sus objetivos
Speaking of goals, start writing them down! This includes both your long-term (and short-term) fitness goals, as well as your weekly workout schedule. At the end of every week, set aside time to plan for the week ahead and schedule in your workout routine. By doing so, you’re 42% more likely to reach your goals — all because you wrote them down! Crazy, right?
Once you’ve made your workout plan, ‘favorite’ your workout picks for the week on the FitOn app, and set workout reminders for that added motivational boost when you need it the most!
#3 Prepara tu ropa de entrenamiento la noche anterior
Plan out your workout outfit the night before – your leggings, socks, sneakers, etc. And if you’re working out at a gym or studio, prep your workout bag while you’re at it! Pack anything you’ll need, like a jacket, deodorant, hairbrush, or headband – make sure you’ve got it all.
By having your workout outfit (and bag) all ready to go, you’re removing any obstacles that could prevent you from skipping out on your workout (like stopping at home to grab your bag… because we all know where that leads).
#4 Ponte la ropa de entrenamiento para entrar en el espacio mental adecuado
Have you ever heard the advice to dress for the life or career you want? The same applies to your workout! Putting on your exercise clothes helps communicate to your brain that a workout will happen. If morning workouts are your thing, put on your outfit before you even brush your teeth! If you like to sweat it out later in the day, change into your outfit before you leave work (since you’ve already prepped and packed your bag). It may sound simple, but the act of getting dressed will help put you in that “I’m going to work out” mindset.
If you’re working from home, why not wear them all day? That way, when you wrap up your last call or task, you’re ready to get a sweat in. No changing required all while looking cute and comfortable all day long. This is what #winning looks like.
#5 Encuentre un compañero de entrenamiento (con objetivos similares)
While any fitness buddy is great, finding someone who shares similar goals can help inspire and motivate your movement. If you’re both working toward a similar goal, you’ll likely benefit from similar style workouts and exercise schedules. Plus, if you’re lacking motivation, your partner will be there to remind you of your goals (and vice versa!) And, there’s always the added benefit of friendly competition!
Want to invite your friends and family to get in on the fun? Inviting friends to FitOn is easy! By going to the friends tab in the app, you can select friends from your contacts and send them an invite.
#6 No tengas miedo de hacerla corta
Remember: all movement is good movement! If you don’t have the time (or energy) for your original schedule, don’t call it quits on your workout altogether – do what you can. Maybe it’s 5 minutes or maybe it’s 20. Regardless, don’t be afraid to make your workout short. And who said short workouts were insufficient, anyways!? Clearly, they’ve never done a HIIT workout… because IYKYK. With that said, don’t underestimate the benefits of a simple walk, either. The idea here is that all movement – regardless of duration or intensity – can support your goals and help keep you consistent with your fitness routine. It all counts!
#7 Mantenga una rutina saludable fuera de su rutina de entrenamiento
I’m sure you’ve heard the saying, “the secret to success is found in your daily routine.” Well, they were on to something! Because it’s true – your daily lifestyle habits outside of your workout routine have a huge impact in keeping you motivated and consistent with your workouts. Having a balanced routine and healthy lifestyle habits with things like adequate sleep, nutrient-dense foods, and stress-management techniques is key to your success. And it makes sense, doesn’t it? If you’re properly rested, hydrated, and fueled, you’re going to perform better, recover faster, and be that much more motivated.
#8 Tómate los días de descanso para machacar tus entrenamientos
Speaking of healthy habits, your recovery process is just as important as your workouts. Taking one to two scheduled rest days per week can actually enhance your goals by preventing injury and burnout. Just as its name implies, rest days give your mind and body time to rest and recover so you can head into your next workout ready to crush your goals.
However, to stay on track, don’t completely lose sight of your goals on your off-time. Remember how we talked about healthy daily habits? Those habits are important on your rest days, too! Remember to hydrate, refuel, and get a good night’s sleep. Active recovery modalities like foam rolling, yoga, and stretching can be beneficial too!
And if you’d rather use your day to totally relax, make it a mindful rest day! Consider what you want to accomplish and create space for visualization.
Take five to ten minutes to get comfortable, close your eyes, and visualize yourself crushing your next workout. How do you feel before? During? After? What does your body feel like? Where are you? Do you feel euphoric? Tired but motivated? Focused?
Deciding how your workout will go before you even do it will increase your commitment to regular exercise making this one of those workout hacks that may take your fitness game to the next level.
#9 ¡Celebremos todos los triunfos! (sí, incluso los pequeños)
Think about the last time you gave yourself a pat on the back. Maybe you got a promotion at work or had an amazing first date. Remember that feeling of pride? Joy? Like you were on top of the world? Those feelings are no accident.
Aside from exercise, celebrating (such as celebrating those small wins) releases serotonin and dopamine, our happy hormones. Aside from promoting feelings of happiness and pleasure, these hormones also increase our intrinsic motivation. Dopamine, in particular, is associated with motivation and reward – the more you release, the more motivated you feel!
And, you don’t have to wait until you reach a major milestone to feel this motivating sense of gratification. In fact, celebrating small wins has proven to make reaching the big goals more likely.
Give yourself (or a friend or partner) a high-five after pushing through an exhausting set of burpees. Buy yourself a new cute workout outfit after a week of staying on track. Or plan a celebratory healthy, home-cooked meal when you choose to work out that day instead of binge-watching your favorite series.
#10 Practicar la autocompasión y centrarse en el progreso por encima de la perfección
No one is perfect, and your fitness journey definitely won’t be either. You’re human, after all. It’s extremely important to show yourself some self-love and compassion when things don’t go as planned.
Many well-intentioned people mistakenly think beating themselves up will motivate them to get back on track. The opposite is actually true. Keeping your mind calm and collected through the ups and downs helps you get back on track faster.
After all, exercise is a form of self-love, and if you don’t love yourself, you’re less likely to want to work out. Think about it!
Haz del ejercicio un hábito divertido
One of the easiest ways to stick to your fitness goals is to find workouts you enjoy doing. This way, exercise becomes a celebration of its own! Getting and staying fit is a lifelong process, so it’s important to enjoy the journey.
