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Are you new to exercise and need some extra motivation, or always struggle to motivate yourself after a long hard day at work? Yes?  Then I hope you find this post useful, I came up with the idea for this during a 10k run, as I often have to dig deep to finish 10k and I am always searching for solutions! I have been exercising for about the last 14 years and am by no means a professional or a personal trainer, but I have spent many hours researching and reading, striving to become better! I started  exercise when I was at university to counteract all the terrible effects of beer!(Although everything is okay in moderation right?) I began with a lot of gym and weights sessions  and in the last few years switched to running, mountain biking and calisthenics.

So, below are some tips which I hope you find useful to stay motivated!

1.Sleep

![sleeping.jpg](https://steemitimages.com/DQmY6xvEsjvvXvucaN5AUxdDTApBrsQibSruZ4Rj47GD4qa/sleeping.jpg)

I know it sounds simple, but sleep is crucial and your body needs a proper amount of time to rest and recover. If you are regularly exercising, sleep is the time when your muscles grow! So if your plan is to be as big as Arnie you'd better get a solid 8-hours of sleep in! (This is the recommended amount for a grown adult) If you've had a good night's sleep it will be a lot easier to have a good workout! Same applies to running, cycling, rowing, or even at work! My motivation is always at an all-time low when tired!

If you've had a poor night's sleep and still want to exercise, why not shorten the workout time and increase the intensity, with such little rest it will be hard to sustain a prolonged duration. If you're suffering from sleep deprivation, then you will be in need of some food to fuel that workout!

2.Food!

![banana.jpg](https://steemitimages.com/DQmNuUFuerXGJd2mPduCT6n95pvmnasJajNuQkndiaC8CTy/banana.jpg)

Will you have motivation if you have no energy? No way! I have talked to many friends over the years that have said they don't eat before exercise, I have tried this and I feel sluggish, lacking power to perform. Fuel your body before exercising, you will reap the rewards. If it is an hour and a half to two hours before, you are best off with slow releasing carbohydrates, such as brown rice, oats , whole-wheat bread and brown pasta. These slow releasing carbohydrates provide energy for a prolonged amount of time, unlike the energy spikes you get from white rice, bread etc. White carbs provide energy for a short period, resulting in a soon after slump!

If you need to get a fix closer to your performance (30 minutes before) go for a banana, or even better a banana on whole-wheat toast with peanut butter! I often have a coffee before exercise, this usually gives me a kick and really boosts my motivation to get active!  A Pre-Coffee can aid fat to be used as energy, furthermore high amounts of caffeine increases your metabolism, making your body burn more calories.

3.Music

![music.jpg](https://steemitimages.com/DQmSK5U5JYLusWm9Ss7RNUoRnnDVSh83yjoFQzrMeDA3Qqx/music.jpg)

I find music highly motivating, get yourself some decent headphones or earphones, plug them in and put something uptempo on, it should get you in the mood to get on out there. I suggest that it is uptempo as anything relaxed might have a reversed effect, possibly putting you back down on the sofa and that wasn't our aim! Make a playlist on your phone especially for exercise. If you are on the road, cycling or running, I wouldn't advise having both earphones/headphones in or on, as you'll be needing to watch out for those pesky motor vehicles.

I find music really helps me to dig deep, guiding me to the end of my exercise routines. Before you know it, you will be running up tower blocks listening to 'Eye of the Tiger'.

4.Exercise with a friend

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Exercising with others can be truly motivating, you can share your experiences and push each other to go that extra mile. Exercising with others can mean that you have arranged to meet somewhere. Setting an appointment can be that extra driving force to get up and go! You can compete with each other, you can support each other and you can enjoy exercising making it a fun hobby, rather than a chore!  Whenever I get the opportunity to meet my friends to exercise I jump at the opportunity, exercising with friends has created some memorable moments!

5.Go in the morning!

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Now this can be difficult, but exercising in the morning is a fantastic time to go and get active! Have a coffee and a banana and get out there! You will have had a whole night's rest, your chosen venue will probably be quieter and you will not have had any distractions to get in your way. I don't have time on weekdays as I already wake up at 5:15 am, but I always go running, cycling or do calisthenics on Saturday and Sunday morning. I often come back before the rest of the household display their faces to daylight! After morning sessions I feel awake and ready to tackle the rest of the day. 

I hope some of these tips might be useful and I will give you  further motivating tips (my secret weapons) in the the next instalment.

Thank you for reading my article and please follow, if you would like to see future articles!










Image Credits:

https://www.entrepreneur.com/article/289309
https://www.pixabay.com
https://www.pixabay.com
http://streetartfestivalthessaloniki.com/en/content/beat-making-seminar-scratching-jam-session
https://playrsclub.com/morning-workout-transform-morning-person/