Joe Wicks

Set challenges for motivation

Motivation is often the biggest barrier for people wanting to get fitter and healthier. And the truth is, there are lots of times I struggle with it, too.

It's not easy to get up every single day and exercise. It's not easy to avoid chocolate, ice cream and fizzy drinks in favour of a healthy, home-cooked meal. But I do it because I know how good it makes me feel. And I can help you do it, too.

In reality, very few people are motivated every single day – so you're not alone if your motivation dips.

For me, one of the best ways I stay motivated is by setting myself a challenge.

The power of setting challenges

Setting myself new physical or mental challenges keeps me focused and accountable, but it also makes me feel energised. It's why I designed my app around completing different cycles, as well as additional challenges that can last between 1-4 weeks. It really helps with motivation to move forward.

I often set myself personal challenges and share these online. You might have heard I committed to doing one bodyweight HIIT every single day in May – and the very fact that I challenged myself to do it makes me more motivated to continue. In June, I'm challenging myself to learn how to handstand and go two weeks sugar-free.

During these challenges, I stay committed by reminding myself of the after-effects of exercise and a healthy lifestyle – the energy boost, improved focus, better mood – and that's what drives me to continue.

So here's my question for you: what challenge are you going to set for yourself over the next month to help you stay motivated?

Find your challenge

Now it's time to find your challenge. If you're looking for inspiration, there are lots on my YouTube channel: 7 Days of Sweat, 28 Days of Sweat, 21 Days of Strength, 7 Day Yoga for Beginners, or 7 Day Seniors Workout. Or, you could pick a series of your own workouts from my channel over the next month.

If you're a member of my app, there are more challenges there, including: Fit In 15, 14 Day Feel Good, 2 or 4 Week Abs, Hardest Ever Workouts, Hell Week, Get Back On It, 28 Day Ultimate Beginner, Strength Week, and more.

Challenge tracker

To help you get started, we've created a Challenge Tracker 😄.

Print it out, stick it on your fridge, make it visible, and use it to tick off each day you do a workout. Don't forget to include rest days! Download it here.

My tips for staying motivated during a challenge are:

  • Set the intention. Set your alarm, get your mat out the night before, and put your workout clothes on as soon as you get up.
  • Do something you enjoy. Exercise should never be a punishment, so pick a challenge you'll enjoy and you'll be more likely to commit.
  • Make your challenge realistic. Make sure your challenge is achievable. If you don't have loads of time, why not commit to doing 10 minutes every morning?
  • Focus on the after-effects. How are you going to feel once you've completed this challenge? Focus on that feeling.

Remember, all movement is good. Find your challenge and let's smash our goal together!

Good luck. 💪

Love Joe x

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