When at the gym, there is plenty of opportunity to build up your physical health. From the treadmill to the bike machine to a medicine ball exercise, there is ample opportunity to get in a good workout. If you want to create a consistent and motivational routine, one of the most important steps is to amplify the appreciation you feel. How to incorporate gratitude? It’s not super tricky, but reminders can help. Here are three ways to incorporate gratitude in your workout regimen.
1. Savor mini rest and walk breaks throughout your workout.
When running on the treadmill, you need not run the entire time. In fact, Olympian runners like Jeff Galloway emphasize the importance of walk breaks during all jogs in order to build endurance and minimize the risk of injury. Appreciating the walk and rest breaks in between by savoring the feeling of appreciation can motivate us to enjoy the jog. Run for two minutes, and then walk for two minutes, for example, is one way of structuring your time on the treadmill. Other rest breaks include in between repetition sets on a weight machine. These mini rests are great opportunities to feel appreciation as well.
2. Savor the runner’s high while jogging either on the treadmill or outdoors.
In the middle of a jog, try and focus on the appreciation of how good your mind feels or in other words, the runner’s high feeling you get while in action. Rather than focusing on the tiredness of inability to continue, learning to appreciate the “high” can be a motivational factor to continue jogging later. The feeling can be momentary, but keep in mind that the savoring can feel extra nice and again, motivational for later.
3. Savor the feeling of being strong while weightlifting.
While strength training, try and focus on the feeling of being strong. Using weight machines at times can be daunting, so giving yourself the credit of attempting a machine that is complex is also another way of boosting morale in the gym. You can “give yourself credit” by savoring the feeling of being strong during and after use of the machine. Never over do it or risk injury. Reminders that you’re capable and savoring those feelings will help you feel pumped up during and after a workout.
The next time you get to the gym, let yourself feel pumped up with appreciation for, during and after your workouts. Appreciation makes the experience that much richer and will leave you thirsty to return and feel stronger than ever before.