SWEAT Motivation



How many times have you sworn to yourself that you’re going to get up and go running? Do you have a friend that’s a Cardio lover, and envy them for their motivation.


Here are my top 7 tips to help you start kicking your sweat goals!


1. Positivity is key

It is time to eliminate the “I Cants”. Everyone starts somewhere. The key to success is to go slow and enjoy the process.


I remember struggling to run one length of the beach. Now I look back and am proud of how far I have come. I've had a consistent running schedule since age 16, and I love the way it makes me feel.


Your body is amazing, and it can do anything if you love it, feed it real food and take good care of it. Cardio is not about just losing weight or burning calories. Of course, we love the positive side effects of running like a tight core, and toned legs but there are many other positive benefits I want you to focus on when beginning.


Think about the way you want to feel. Set a goal of how you want to feel when you finish a run. Is that feeling happiness or accomplishment?

When you feel unmotivated remind yourself of this feeling and speak positive affirmation to yourself. Remember you are strong and you can do anything you set your mind to.


Many Women have negative ideas about cardio because for generations many of us were doing it for the wrong reasons. I am all about embracing self-love because, in the past, I experienced body hate and a negative mindset. Toxic thoughts lead nowhere, and they will stop you from reaching your goals. To change your body first, you have to love every part of yourself RIGHT NOW. If you want to change you have to start living like the changed person, you want to become.


I want you to feel sexy and empowered in your sweat. The only way this can happen is if you embrace a positive mindset and continuously practice words of affirmation and self-love. In the beginning, this practice wasn't easy-but now its second nature. I believe that the mind has the most impact on physical and mental health. Change your thoughts, change your life.


I'm setting you a challenge. Every time you see yourself in the mirror or a reflection for the next week I want you to tell yourself how good, sexy and beautiful you look. When you catch a glimpse of yourself out walking- I want you to uplift your spirits by complimenting yourself.


2. Know the benefits - Strength, flexibility and agility

Cardio has an extensive list of benefits, and it’s great for your heart and skin. It produces endorphins and a sense of well-being in your body that in turn helps to relieve stress and anxiety. Studies show that 3 cardio sessions paired with 2-3 strength sessions per week are the ideal formula when looking to build that athletic, strong frame. There is no point spending hours doing crunches if you are not moving your body and eating the right food. Strength, flexibility and agility. Try repeating these words to yourself when working hard to reach your goals.


3. Interval training 

Interval training is when you 'work' for a certain amount of time then 'rest/recover'. Training this way will make workout time fly by, and it is an excellent tool for a beginner. If you train in the gym, try adding some weights in between your segments on the cardio equipment. Running outside is my personal favourite. Remember we all learn to walk before we can run. When beginning concentrate on minutes of work instead of distance. 

Many great apps make interval training a breeze. Check out 'Nike run club' or 'couch to 5k' iPhone apps.


4. Pump up the music

Tune into Spotify and check out my workout playlist's. Music is a great motivator. Tune into your favourite tunes that you know will get you up and going. Podcasts are another great way to enjoy your cardio or workout, try tuning in to some channels that inspire and motivate you. 


5. Keep yourself accountable

Tracking your workouts is essential to staying motivated. I like to use an iPhone app 'map my run' or 'strava'. These apps enable me to track all my runs and see improvements. Set a goal of how far you want to be able to run and how many times a week you are going to train. I like to run with an apple watch so I can also track my heart rate.

If training apps don't appeal to you, try journalling your workouts. Journalling will help you can stay on track with training goals.


6. Try new things 

Switch it up regularly; there are so many ways to get your heart rate up. Find something you love or try everything. Dancing, sports, cycling, running, rowing. Be your own inspiration. One thing I know for sure is that you will never regret a workout, and when those endorphins kick in, and you begin to feel the benefits, you won’t want to stop.


Get comfortable with being uncomfortable- Nothing is easy, some days we don't want to roll out of bed and hit that gym class, but we know it will serve our higher good. Remember it will get easier.

In my present life moving my body is like brushing my teeth. Movement comes naturally, but it wasn't always this way.  I ensure you after making the habit a day will come when you can’t imagine not moving your body.


7. Trust the process

Fitness is an individual process so don't compare yourself to others, start at the best place for YOU, run for 30 seconds and walk for a minute. There is no WRONG.


Expectations - Success does not happen overnight results take time. But they WILL happen. When I started my health journey I would constantly remind myself that i'm making habits and lifestyle changes for the long term and to trust the process.


Reminder: Good results and breakthroughs come from pushing through barriers-When I hit my first 12.5-mile sprint on the treadmill at Barry’s Bootcamp (in L.A.) I felt like I was going to spew, and at that moment I have never felt better. I had reached that goal, and I proved to myself that I am capable of doing ANYTHING  when I’m determined. I felt proud, motivated and inspired in my everyday life for weeks afterwards and that was a much better feeling that the one of ‘giving up’. 


Don't forget to tag me in your instagram story's, I would love to be apart of your fitness journey. Feel free to also use the hash tag #theisabelleaffect


Love,

Isabelle xx

© 2023 by Salt & Pepper. Proudly created with Wix.com