Monday fitness motivation seems to be a challenge for so many people. I suppose the main reason is coming off the weekend it's hard to wake up early if you do morning workouts. If you do after work workouts, you're probably tired from the "Monday" and find it easy to not go to they gym or workout at home.
I look at Monday workout motivation like a muscle that has to be worked regularly so that it stays strong. I've been on what seems like all sides of this; workout on Monday's, don't workout on Monday's, and workout on some Monday's. Four main ideas fuel me to get up every Monday morning to workout.
1. I don't want to miss because if I do, I feel like I wasted an opportunity. An opportunity to improve yes, but also an opportunity to "move." Do you realize that most people now days are mostly sedentary or get very little activity each day?
I'm no different. I'm in an office most of the day and do almost no physical activity during my work day. If I'm going to be active, it has to be on my own and my own determination driving me forward. Recently, I was at the doctor's office with a cold. One of the questions on the paperwork asked about activity level.
How active are you? My first thought was, "I workout five days per week, I'm really active." Then I started to think about it more. Five hours of exercise per week and few hours doing projects around the house or yard work, does not mean a person is truly active. What I do is more like the basic level of activity.
If I didn't workout every morning, I would almost be sedentary. However, I don't dwell on that. Like you, and many others, I'm doing the best I can.
I have felt less hesitation to try something new. It's easier now to not let a challenging opportunity pass by. In the last few years, I've done several Spartan and other obstacle races. I've gone on some challenging hikes and I've gone zip lining. I pushed through my fear of failure and fear of heights to try something new. You can do the same.
2. I don't want to miss because getting my early morning workout in, fuels me and gives me more energy during the day and I feel more productive. Since I'm not the most active person most days beyond my morning workout, It's vital to not miss a day.
Movement is healthy. External movement, which are the actual exercises provide the engine for internal movement. Internal movement is when your heartbeat increases, your lungs are taking in more air and exhaling more rapidly, and when your heart rate goes up, your blood flow increases.
Fresh blood throughout your system provides fresh oxygenation to all systems and parts of your body. This gives you physical and mental energy. Physical energy to do more and with less effort. Mental energy to stay focused, but also to start imagining what more you can do.
3. It's a great sense of accomplishment when I get done with every morning workout. Finishing your workout each day is a small step in a larger mindset. It's a building block. However, it has it's own high and it's own victory.
Just because it's just one step toward your goal, it shouldn't be treated any less significant. The more we feel within ourselves that we have accomplished something great, the more we'll keep growing as a person and as a bodybuilder.
Feeling accomplished isn't an all or nothing factor. Some workouts, I'm just not into it and I go through the motions. I've learned to not feel like I failed and instead feel like it was another small victory because I got up and showed up and did the best that I could that day. In other words, something is better than nothing.
4. The sense of accomplishment seems to be magnified when I get done with Friday morning's workout and know I've done all five weekday workouts. This brings all the smaller accomplishments throughout the week into one larger accomplishment.
Also, when you start to feel and see improvement, this will provide validation and motivation to keep going next week and the week after. Motivation through improvement is a huge factor in staying on track and staying motivated.
The above are what I try to focus on daily. If you are a beginner, I guess you could call this "gym motivation for beginners." Maybe it shouldn't be called motivation, but something more along the lines of "mindset." Fitness is mostly mindset.
I hope it helps in some way and I hope you can build up to being consistent and therefore unstoppable.
If you don't have a workout program to follow or maybe you are looking for something new. I have developed a medium to fast paced program that is highly effective and adaptable to home or a gym. It is called 3 X 3 Matrix Training. There are three exercises in each matrix with three reps each and there are three rounds. Get it here.
I'm just an average 40 something guy with a family who wants to help people get fit and healthy. I have a bachelor's degree in Physical Education (UTEP 1991) and a Master's degree in Kinesiology (Sam Houston State University 1993) I became a Certified Athletic Trainer (ATC) in 1994 from the National Athletic Trainer's Association. I became a Certified Strength and Conditioning Specialist (CSCS) from the National Strength and Conditioning Association in 1999. I have worked out (mostly) in some form or fashion since high school. I'm not super fit and I don't have a six-pack. I've don't Spartan and a few other obstacle races. I've done home fitness DVD's and worked out at gyms. I'm not a runner or a Crossfitter. I don't eat perfectly, but do understand it's importance. There are too many people who are not healthy and too many people who don't know how to enter the fitness world. There are too many personal trainers that are not qualified to work with people, especially beginners. There are too many false thoughts, gadgets, and expectations and I want to guide people down the right path so that they have success. If I share a product or service with an affiliate link, I either use the product or know the product. I don't know everything, but I know a thing or two.