Do you like to exercise? Do you enjoy the feeling of sweat dripping off your nose, your muscles screaming for oxygen and the challenge of making it through a high volume set of back squats? Odds are, if you are visiting this site, you do or are contemplating such acts. You are in the minority, and that’s a good place to be.
 
Working out is hard, and most people do not enjoy exercise. According to the CDC, only 22.9 percent of Americans met guidelines for recommended exercise between 2010 and 2015.  The guidelines set by the CDC recommend 150 minutes weekly of moderate exercise or 75 minutes weekly of vigorous exercise. Given that there are 10,080 minutes a week, that isn’t very much. Still, less than a quarter of Americans are able to meet this standard criterion. The lack of movement by Americans has reached a critical low point. 
 
The CDC also released a list of seven important health benefits from exercise. It helps control weight, reduce the risk of cardiovascular disease, type 2 diabetes, and certain types of cancers, strengthens bones and muscles, improves mental health, and improves the ability to move through daily activities. Given that, one would think that the motivation to exercise would surely follow. All of these benefits would inevitably lead to a healthier and longer life. So what’s the deal?
 
As a strength and conditioning coach for the last six years, I have probably heard every excuse or reason under the sun, from the basic and blunt, “I just don’t feel like it” to the elaborate “my dog ate my shoes” and everything in between. From my perspective, some of the reasons I’ve been given make that 23 percent seem high. I have seen the absolute disdain some people have for exercise through their elaborate excuses and self constructed reasoning to make sure they don’t have to do it.
 
On a positive note, I have had success with many of these people. I’m going to give you some insight and ideas about the tactics I’ve used to motivate and build new habits. You don’t have to use these in the exact same manner that I do. You can modify and critique all of these approaches to work for you or your clients. The goal of this writing is to possibly give you a new motivational toolkit.
 
Tactic 1: Write A Contract
 
This is my go-to, so I’ll start with it.  It’s as simple as it sounds. Write your restrictions or goals in the form of a contract, sign it, and voila, you’re motivated!
 
Okay, maybe it’s not that easy, but it’s pretty close. I like to do this with clients who need to break some bad habits and young athletes who lack self-discipline. Both groups need accountability and this gives them that.  You can do this with a friend, family member, spouse, training partner, a random person on the street, or your own coach.
 
Contract details will vary based on your goals. Often the contract is related to diet, or more specifically, the type of food people are eating, when they are eating them, and what their portion sizes are.
 
It can be used for exercise, too. With my athletes, I like to set specific training goals with an assigned weekly volume. The volume can be total time/intensity (used more for conditioning/endurance), reps, drills, and/or non-sport specific activity action.
 
The contract duration is anywhere from two to four weeks. I don’t like to go much longer than that without assessing and making changes or tweaks to stay on the most efficient path to the set goal.
 
 I have used contracts for myself and have made great strides toward some long-term goals.  The collaborative energy and accountability that initiating a contract provides should not be overlooked. Try it.
 
Tactic 2: Use an Incentive
 
This tactic involves setting a goal and giving yourself a gift or some type of pleasurable experience once the goal is achieved. The goal can be based on movement PRs, nutritional cleanliness, completing an athletic competition that took tons of training hours, or simply dropping a few pounds.
 
The incentive can be anything: a material, an experience, or simply the image of performing at your peak level in front of a large crowd (which would also be a very pleasurable experience).  This type of visualization should be used whenever possible.  Intrinsic motivation is one of the most valuable qualities one can possess. 
 
Giving yourself an incentive to eat better, train on days you’re tired and beat up, or to not hit the snooze button so that you can get in a light swim is totally acceptable.
 
Tactic 3: Keep Your Goals with You at All Times
 
Write down your training goals or physical goals on a small notecard or some form of durable paper. Keep this list of goals with you everywhere you go.
 
Say you are out with friends and you’ve had a glass of wine. Others have had more and are pushing you to do so, but you have a training session or are wanting to exercise in the morning. You know if you keep drinking you will not do so, or it will be at a low level. Simply looking at your list of goals will motivate you to stay strong and keep chugging water.
 
Leaving a list of these goals at your bedside is another great way to keep your eye on the prize. Looking at them when you wake up can calibrate your mindset for the day. Having the goals in mind at the beginning of the day will increase your ability to get life’s other obstacles out of the way so that your physical/training needs are met on a daily basis.
 
Reflecting on your goals before bed gives you a chance to look at your day and see where you could’ve have done a better job. Maybe you struggled with time management or another obstacle, or simply
Had a cruddy training session or workout. The act of reflecting gives you areas to improve upon each day. This then improves the ability to achieve your goal and tap into that motivational wiring within the brain. 
 
Tactic 4: Take A Picture
 
Taking a picture of something that motivates you and looking at it may seem a bit primary or minimalistic, but it can be a really effective strategy to keep you on track.
 
I’ve had people take pictures of themselves or use pictures that they see as less flattering and that show the work they need to do physically. When they want to steer off the track to the goal, they look at this picture and think about how it makes them feel. This causes them to think about how they want to feel when they look at themselves. That’s the trigger that helps them curtail their bad habit or habits and keep their eye on the prize. 
 
To be clear, the picture doesn’t have to be of yourself or strictly involving one’s aesthetics.  I have used this method with athletes of multiple sports.  They have used screenshots of the state rankings website for their specific sport, a picture of the weight room 1RM board, or a picture of their team after a loss. All of these tapped into the intrinsic motivational system and gave them that extra drive when they needed it.
 
Some of these tactics may be elementary or seem like they would be ineffective because of their simplicity, but if you are looking for a strategy to stay motivated, give them a shot.  You’ve got nothing to lose and may find your path to a healthier you or a new strategy to push others to tap into their desired physical and mental condition.