Almost every person in the world dedicates their free time to some hobby. Sport in general, no matter if we participate as spectators or athlete, is one of the most common hobbies. However, beside following results, enjoying adrenaline jumps or simply enjoying the skills of professional athletes, sport often creates role models for people, because let’s be realistic…. How many times did go through your head while watching some professional sport, “What a great body? I would love to look like that. If only I could do the same… ” This thoughts are often followed by thoughts that we can freely call a path of less resistance, such as “It’s easy for them to look like that when they practice every day”, “It’s easy for them when they are well paid for being in shape” or “Of course he can look like that when his only obligation during the day is practicing”.

The ugly truth is that it’s not always that easy. Athletes themselves often have trouble finding motivation for daily training. They find it difficult to fight with the pressure of high expectations placed in front of them and they certainly have a hard time being best version of themselves in important moments. Some of the keywords of success are: discipline and motivation, but there are also a few techniques that will make it easier for you to get started and force yourself into everyday sports activities. So let’s see describe them separately with some examples.

1. Set clear goals that you want to achieve with every day training

Setting clear goals is more important than it seems at first glance.  Let’s explain it this way. Place a glass of water on the table in front of you and try to reach it, then place the same glass on the table in front of you and try to reach it with a bandage over your eyes. It’s easier without a bandage, isn’t it? Like in everything, when you see your goals clearly it is easier to reach them. It is important to be realistic in setting your goals, don’t overdo it, but on the other hand, try to push the boundaries a bit. Set goals that will personally make you happy and satisfied after achievement. Different people carry different desires with them, so don’t hesitate to make your own come true. Goals can be different, you may want to get your body in shape to run 10km or do 30 push-ups. Also your goals can be purely aesthetical and that is perfectly fine.

For mentioned goals set deadline, the exact time for which you want to reach them. This procedure will give you motivation and at the same time create pressure so that your goal is closer to the expiration date and you do not want to fail. Another thing that can significantly increase your motivation for daily practicing, is sharing your goal with your loved ones. Share them with as many close people as possible, chose people who will be your support. Except support you will be significantly motivated by the fact that you do not want to disappoint them and that in their eyes you want to look like a winner.

Let’s see some goals that you could set:

• If you are complete beginner, who does not train at all.
  Your goal should be to start with three times per week of aerobic practicing, for example start with 20-30minutes jogging, cycling or light swimming (you can combine all three or chose only one). When you start feeling comfortable with this practices increase time to 45minutes up to 60minutes. When this starts to be comfortable you are ready for next level.

• If you already practice 3 times a week and you want to increase number of practices: If you already have your aerobic practices, your goal should be to fill your week with three more anaerobic ones, for example start going in fitness gym and do your strength practices for specific muscle group. Three practices per week you can split in three groups (core/back muscle group, leg muscles and arm muscles). From the other side if you are already gym lover and those are practices that you already do fill your week with aerobic ones.

• If you already practice almost every day but you feel like you are losing motivation and need change: In this case your goal should be to one or two times per week do some sport or high-intensity work out. Try to replace some of your aerobic and anaerobic practices with some sport. One or two times per week go to play basketball, football, tennis, beach volleyball or similar. Company and competitive spirit will break the routine but you will still keep your body active and in shape. Other possibility is HIT work out (High intensity training) witch will last less than normal practice but will spend even more calories.

2. Organize your training the day before

We all live in a world where every day is full of obligations and where we have very little time for ourselves. The day starts in a hurry and very often we come to the end without being aware of it. In that madhouse unfortunately the easiest option is to give up on practice. However, there is a way to avoid this.

1. Every night before bed, take 10 minutes for yourself and think about your next day
2. Take a piece of paper or with your smartphone doesn’t matter) and write down the top 3 priorities of your next day, with 1 one them related to your sport. For example
   1. Start and finish work on time
   2. Help kids with homework between 16h to 17h
   3. Run 10k between 8h-9h, easy pace
3. Stick to what you wrote and just do it

Scheduling an prioritizing your next day, already put in you in a mood to achieve those and you sub consciously commit yourself with clear goals

Also, here are some tips how to choose perfect time for your practice:

• Aerobic practices (i.e. running, swimming, cycling): Best time for this is morning, before your busy day starts. When you wake up, take easily deceptive fruit like apple. Your running, swimming or cycling will be perfect for your body and after finishing you will go to breakfast happy.

• Anaerobic practices (i.e. push ups, heavy weight lifting): For this type of practices is important to have strength. That means your body needs one good meal, than at least two hours to digest the meal and than you are ready for practice. Also you should not do it very late so perfect time is one and half hour after breakfast or lunch.

• High Intensity work out are best in the evening after witch you will take dinner.

3. Reward yourself for successes

Although it seems ridiculous at first glance, the technique we usually use in kids turned out to be very successful for adults as well. When you don’t feel like training, think about the reward you could give yourself if you do. It will be more than a good motivation not to give up even that day. Rewards can be some everyday little things but also some slightly bigger enjoyments. Track your results and the progress you make and when you are, let’s say, halfway to the set goal, let the reward be a little higher. The reward does not have to be related to food, witch is surely one of your first thoughts. It can be a massage, going to a spa or cinema. After all, you can go shopping for a new item of clothing that will fit your new tight body perfectly.

Here are some rewards examples:

• For beginners, a good reward for you would be some book or online courses about the sport you started, so you can get more knowledge and stay motivated. It could also be a good and long bath at home.

• For people training 5-6 times per week, an example of reward could be going for sport massage or spat, to relax your body and mind. This will also help you with recovery.

• For people training every day, treat your well-shaped body with a piece of clothing or, for example, new sneakers witch will make your workout more comfortable.

Like any change, this one too need time to take root in your habits. The global view is that each habit takes a minimum of 21 days to grow into a routine. The University of London, on the other hand, says that it takes at least 66 days for something like that. Either way, walk slowly, listen to your body and follow feedback that is given to you, but never give up on set goals. After all, we all want to be the best version of ourselves.

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