Ideas for Exercise Motivation
As you know, we are constantly on the lookout for ideas for exercise motivation that are worth sharing. Well, if you don’t know, or aren’t sure, see for yourself.
We have been thinking about motivation since our website was just a twinkle in our eyes. We even wrote an e-book on it. Now we have a life hack that we think will work wonderfully and we really want you to give it a try to see what you think.
BUT, before we share, you have to PROMISE to let us know the results – we want to hear back from you in 31 days from when you start your exercise routine. You can use the contact page or comments below – we’ll get your message and, if and only IF, you are ok with it, we’ll publish your results on our website.
RULE # 1.
Put the equivalent of $20.00 USD for 31 days into your piggy bank. Don’t worry, we won’t judge where you got it. And, the amount is up to you.
You can use $30 per day, and put in $930, $20 per day is $620, $10 is $310, $5 is 155 and $1 is $31. You see where we’re going with this – anyway, it should be an amount that you would mind if you had to give it away.
To give you an idea of a currency equivalent (as of 10/15/17) for several countries:
Rule # 2.
Pick your goal:
Total exercise time
# of exercises & repetitions
Tips: Try to get as close to 150 minutes of exercise per week as you can. Be sure to plan a day off and if you are doing strength exercises, don’t do them 2 days in a row.
Rule # 3.
Create your plan.
Create your weekly plan – Time and Day of Week or see Weekly Workout Planner for ideas (download the pdf, open the planner, see pages 1, 5, 12, 19 & 28 for plan examples. Use the same plan for each week.
So, if you plan to get up at 5am to exercise for 35 minutes Monday, Wednesday and Friday, go to the gym on Saturday for an hour, Take off on Tuesday, Thursday and Sunday – that will be your plan for the every week. Yes, that means that Tuesday, Thursday and Sunday are ‘free’ days and you don’t have to exercise or pay into the envelope. BUT, you can use them to switch if you did exercise on an off day, but missed another day.
Or, you could plan to exercise for 20 minutes a day for 6 days and only take off on Sunday. That works too.
Yes, warm-up and cool-down time counts toward goal.
At the end of the week you have to ‘true up’. That means no swaps beyond the week. So, you cannot exercise an off Sunday and swap for the following Wednesday.
Ok, now that we’ve got those rules down, now here’s the fun part…
Every day you don’t exercise *see below for workout recommendations* you have to take the amount per day you allocated in Rule #1, out of your piggy bank and put it into an envelope. You’ll always pay the same amount whether it’s a Balance, Strength (weights, bodyweight exercises), Endurance (aerobics – running, elliptical) or Flexibility (stretching) day or the length of time. And yes, that means that you don’t pay anything for your ‘off days’, so you get to keep that in your piggy bank. The goal is to stick to plan.
The best part is you get to choose. You can do 20 minutes of balance on Monday and 30 of strength on Wednesday – the amount will still be the same – because you stuck to your plan for the day.
At the end of the 31 days, take the envelope of money and give it to the charity of your choice – could be a friend in need or a charity, but either way, you have to give it away. You don’t get to keep it -any of it. You have to give it away.
You DO get to keep whatever money is left in your piggy bank to buy yourself something nice. Think about that new exercise mat you wanted or some weights. Or you could add to it when you start again for another 31 days.
- # 1 – pick a daily amount, then multiply that by 31 days, put this in your piggy bank
- # 2 – pick your goal
- # 3 – create your weekly plan
- # 4 – stick to plan – exercise = keep money in piggy bank, no-exercise = put in envelope
- # 5 – keep your piggy bank, give away the envelope
- share your results
Now, have fun and remember, and this is important – we do want to hear from you! We’ll post your experiences if you want us to. And we especially want to hear if this worked for you…
Check out our Workout Routines (printable Journals are there too) page for workout selections or visit the Exercises and Strength pages. Don’t forget your warm up and cool-down (they are important) and a good mix of Balance, Endurance, Flexibility and Strength exercises. You can also try our Senior Fitness Exercises!
Check with your Doctor before starting an exercise routine to see if the exercise routine is right for you.
Thanks for visiting with us today – we hope you have fun with this!! Wishing you the best of health!
Source: Exercise Workout Incentive