six tips to stay motivated and keep exercising

We define the same niche and stick to it without putting pressure on ourselves

If there is no “standard” ideal rhythm in sports practice, it is better, if you want to remain at least diligent, to include your sports sessions in your weekly schedule, regardless of the discipline being practiced. So it’s a matter of fixing a place and a fixed time once or several times a week: a slot intended only for workouts, even short-term, priority when the time comes. To best hold on to the demands of everyday life and the desires to visit (or laze around), the start of the morning seems ideal. It is also less hot around 9 a.m. and 10 a.m. so you have the rest of the day off and enjoy your holiday. For example, by making an appointment with yourself at some point, it will be possible to respect this commitment to practice three workouts a week. † If you want to stay regularly, I think it is very important to make an appointment for yourself so as not to miss each other. “says Eva Frot, co-founder of the “Bibi” brand, specializing in sports mats and other fitness accessories, and creator of the podcast “SILENCE… it sweats! †

But since holidays are largely synonymous with relaxation, it’s not easy to drink if you miss a session in favor of an activity with your loved ones or a sleep in to make up for the lost sleep during the weeks, especially since it really takes a few days “off” for the muscles to feel a difference. Therefore, the sessions can be lighter than usual: less focused and less intensive training, without fuss and without a particular goal, even if that means using your free time to move differently. As Lucie Horpin, aka Lulubody, sports coach explains, it’s not a two-week break that questions all the efforts of the year. † According to studies, it takes at least three weeks without exercise to see a real difference for the muscles. What will change visually is that they “blow up” if you exercise very regularly, making this more muscular. If you don’t do anything for a while, they will “deflate”, but you won’t necessarily lose strength or muscle.

Train as a duo, with friends, with family, with your children…

Whether on holiday or on a daily basis, and in whatever season, one thing is certain: the group effect provides motivation. If we know that our friends or family are waiting for us, we have a vested interest in going there. What could be better than a tree-climbing trip with your friends, a bike ride with your family or a hiking trip for two. Besides the opportunity to have good times together, this habit also allows you to encourage each other when someone is about to give up: experience less compulsion for more pleasure in sharing a cozy moment. In addition, we have everything it takes to temporarily stop our solo training!

As a group, it is also possible to engage in collective activities, which can be practiced in particular on the beach: volleyball, football, rugby, Frisbee… It is also possible that some family members are big fans of soft sports, such as Pilates or yoga and would love to share their passion the story of a lesson. How about playing sports with your kids? According to Eva Frot, “ it depends on the mothers. Some tell us ‘sport is really a moment for me, the door is closed, I only think about myself and don’t want to be disturbed’ while others like to see it as a moment of bonding with their children.

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We look at applications and YouTube videos

In addition to the “physical” gyms that already have their own mobile applications, there are countless applications that allow you to train anywhere and according to an allotted time: FizzUP, Adidas Running, Nike Training Club, 8fit, 7 minutes Workout, TrainSweatEat… Lucie Horpin especially recommends this trick for those whose sports practice is not at the most confirmed level: “theThe idea of ​​​​an application is not bad because it allows you to follow an already planned session where you do not have to think about the exercises to do, so you do not have to worry. † And if having to pay to get more extensive content for certain applications can prove to be a drag, then the alternative lies in Youtube† With the benefit of a teacher often making sure we keep ourselves motivated during the session with his encouragement. These videos are also characterized by their “punchy” music that helps to push its limits. Otherwise it is possible to mute the sound of the track and at the same time launch your favorite “sports” playlist on audio platforms or discover the playlists specially created by them.

It remains to be seen what the ideal time to pick is when using these virtual sessions, just to really feel the effects, without getting “KO” for the rest of the day. For Lucie Horpin, “ it all depends on his first exercise, but I recommend at least 15 minutes, otherwise there is not much interest. But if we want to stay on a high rhythm of four to five sessions a week because it does us good mentally, why not rather reduce the session time or the load to make it easier, simpler. It’s more about establishing a “maintenance” dynamic than holding onto the idea of ​​wanting to outdo yourself at all costs, to be able to rest while doing an activity you feel good about. “. Again, everything is a matter of organization but according to our wishes, because the goal is not to create frustration when these few days of rest and relaxation have come true for a long time!

We take the opportunity to try out new activities

At home we are used to going to our gym to practice our usual 45 minute cardio session. But on vacation, it’s a whole playground that opens up to those who want to get out of their comfort zone. Regardless of the holiday resort chosen, you will quickly notice that it is possible to combine holidays with new sports activities to discover, on the contrary. For sea lovers, why not try your first surf lesson or treat yourself to an afternoon of kayaking or paddleboarding? Mountain enthusiasts can try Nordic walking (courses are often organised), rock climbing or canoeing. † On vacation, there is no such routine obligation to, for example, build muscle every week. This is an opportunity to try other activities, such as dancing. And then we must not forget that we are outside much more often, which means that we burn a lot of calories because we are more active. “, emphasizes Eva Frot.

Motivation can also appear by getting acquainted with all the good plans for free sports lessons offered by town halls, clubs and associations: yoga session, group running, aquagym, paddle, horseback riding … Who knows, except to get out of your daily routine ?, the fact that you discover new sports makes it possible to find a new passion to practice at home. Another tip from Lucie Horpin: “ if the holidays take place in special residences, campsites or even certain hotels, sports activities are often offered. It’s good for motivation: you don’t have to think, we go to class, the setting is cozy and there are many people, so a good atmosphere.

We equip ourselves with light accessories and sports outfits that we love

It is not because we plan to take the plane or that a very long journey by car is waiting for us that it is not possible to equip ourselves (lightly) in terms of accessories. No excuses: some take up almost no space in the suitcase. For example, elastic bands for the buttocks, now considered a great training classic. For Eva Frot, “ the rubber bands, there are no excuses: they don’t take up space and let you do a lot of movement in the thighs and buttocks. If we don’t have a gym at our vacation spot and we miss the “resistance” side of a workout, this accessory is perfect. In general, having visually motivating equipment makes you really want to exercise.

Lucie Horpin recommends sliding discs (designed to create a sliding surface between the hands or feet and the ground) and the TRX (two straps attached to a solid support that allow you to work in suspension),” an ideal accessory if you want to work the upper body, which can be hung anywhere: on a tree, a door… simple but effective “And if you like to practice yoga or Pilates, for example, some mats come with a carrying strap: easy to carry! Who says equipment, also says sportswear, and holidays are the perfect opportunity to test new shoes or bras… Because if we tend to take the most suitable and comfortable clothes, it is better to give preference to those that make us feel beautiful and motivating us just by looking at them, by their visual aspect (look) or their technical character.

With supporting evidence Lucie claims to have Horpin” many customers who are motivated by the idea of ​​going to the gym because they buy new outfits on the internet and can’t wait to wear, that also plays a role: any motivation is good to take. If the setting is ideal, even better. And who now says sports accessories often also says connected objects. Why not buy this kind of gear just before you go on vacation, like a watch, so you can test it out there and track your training or race more accurately in real time.

We reconcile tourism and sports

Visiting the Palace of Versailles and the Loire by bike, running in a group in the middle of a capital (Running Tour)… There’s nothing better than discovering the area while moving! And for that, many tourist places offer this opportunity. Just by renting bicycles in particular, it is possible to explore your holiday spot in many ways. Less known than hiking, rollerblading, diving or cycling, canyoning, for example, is a very good way to discover the beauty of a landscape. “Once you plan your days, you can always associate it with physical activity. For example, if you want to visit a city, you can find out in advance how to get there on foot or by bike. We can see if we can do a nautical activity on site. There are plenty of options for organizing your holiday in a relaxed and sporty way at the same time. For me, walking and cycling are the two basic activities that are easy to set up. » emphasizes Lucie Horpin.

For her part, Eva Frot highly recommends it and even points out that we ” don’t necessarily realize it, but you only have to look at your phone with a pedometer at the end of the day to realize that no, we didn’t do anything all day and it’s not a disaster if you didn’t you daily sports session because you walked a lot during the day. » Cultural sports tourism linked to the visit of infrastructures or landscapes is thus a thriving market, whose followers first of all evoke the idea of ​​discovering places that are difficult to access or unpublished, while physically surpassing themselves.