Struggling with motivation

I've been exercising for about 2 decades now. Mostly weight lifting, nothing too crazy. Some jogging and cardio. The problem is that after becoming a father 5 years ago, I've been increasingly struggling to stay motivated to workout.

How do you keep your head in the game?

 

I take a good look in the mirror before stepping into the shower. One sight of my excess poundage is enough to keep me going...lol

 

Play tag with your 5 year old. When you can no longer keep up you know it’s time to hit the roads.

 

It's hard sometimes to stay motivated in the gym, when I get that way I focus on how good I feel energy wise after I'm done working out. If I don't work out regularly my body starts to hurt

Also, try taking some time off from the gym every now and then to recover and recharge.

 

I started running over 7 years ago when I was diagnosed w/ an Acoustic Neuroma in my left ear. It's thankfully benign but it destroys the balance nerve on that side. That's also about the time my 90 year old in-laws moved in w/ us so we could take care of them. SO......
My motivation was to keep doing all I could for my health and also for my mental health.

My in laws have now passed on and we're glad we could help as we did, but getting out on the road and becoming a runner was the best thing I could have done. I've kept it up all these years now and really enjoy it. Once you do it enough it just becomes part of who you are and you begin competing against yourself. I do some dumbbell work but primarily I run 15-20 miles a week....Once I got to age 55 I decided to move down from the 30 miles a week I was doing. But still love it! I also walk on alternate days with my wife...probably 3-4 miles in the morning. Good time with your spouse (and family if you can take the kids) is priceless.

 

Vary your routine.

I used to run, but developed a planar tendon beginning to separate from the heel. Lifted weights for a long time......really boring activity....even had a weight machine. Still use it about 1-2/week, upper body.

I have a dog. We walk roughly 5-6 miles/day regardless of the weather. Yeah, walking isn't a heavy cardio, but it burns about the same amount of calories per mile as running, roughly 100/mile. We take different routes around town, visit parks or conservation areas, sometimes just wander about. The various routes keep things interesting for the dog and myself. Side benefit, we meet many different people on our strolls.

 

Plan to go to the gym. Most people never plan to go to the gym so their mentally never ready to go and they end up never going. Start a week and plan to go to the gym say 3 days and pick those 3 days that you want to go (say Monday, Wednesday and Friday). Then think about what you're going to do on Monday: cardio, weights, etc. Then the same thing for Wednesday and Friday and see if that builds any motivation. Remember motivation is great because it leads to dedication. Essentially dedication is where you want to get to because motivation isn't always a guaranteed thing.

I'm 27 and have been consistently going to the gym since my senior year of high school. Pick something that you enjoy doing as far as working out. Some people like to lift weights, others like cardio, or yoga but pick something that you will enjoy. That is what will get you to come back time and time again. Just because you maybe say, like to do cardio doesn't mean you have to run on the treadmill, there are a million different ways to get a cardio workout in that doesn't involve running on the treadmill.

I now, can't imagine a life without the gym.

 

Almost everyone will burn out from something if you do it often enough or long enough. When that happens you need to give that activity a break for awhile. Then either find another activity or modify or mix up the original activity. Burn out from repetitive activities is common and normal.

 

Happened to me too after my daughter was born, she's 2 now. My workout routine went from 3-5 days a week, 1 hour workouts to 1 - 2 days a week, 30 min workouts. And those are a struggle

A lot of it is trying to juggle work and taking care of my daughter afterwards because I work a 9-5 and my wife works from home. So when I'm home, it's my turn to take over parent duties so she can get her work done. I've tried getting up earlier to workout before work but the motivation is even harder to find then lol.

 

Usually when I feel unmotivated for exercise it's because I've been stress eating. I find that if I focus on my diet for a couple days the energy and drive comes back

 

set short term goals to achieve. get the kids into sports and help coach them. i used to have a catch with them at the bus stop every morning.

 

Take on a more physically demanding job. Has done wonders for me. Just IMO.

 

I have a 12 and 5 year old, exercise keeps me balanced and is my stress relief. The only way for me to make time is to do it early, and logging my runs and work outs keeps me accountable and helps me track progress. Been doing it for the last 15 years now, and I feel great. Start with some goals, can be run time or weight to lift. I like to mix it up and lift four days a week, run two, and rest one.

 

Set and chase new goals throughout the year. Set the goal and backward plan.

Want to do 10 pull-ups in a row, how much volume do you need to get there? Etc.

This has been crucial for me since I have a home gym. Only account table to yourself.

 

@T-Rex266 you have any guidance here?

 

Maybe not him, but others. You've got offspring and stayed in shape, so I figure you would be a good resource for anyone struggling.

 

I've been doing better lately I have tough days but I've gotten much more disciplined and take pride in it

 

Create a vision for how you and your family will stay active. Look at family friendly activities like hiking, swimming, kayaking and such. Remember, in about 10 years you will be even with your teenager and after that you will be working hard to stay even. Start now, you will appreciate the head start.