Mayur Deshpande
  Personal trainer in mumbai
Give us a call: 9892848570 Email: support@fitnessforworld.com
Psychology & FitnessObstacles & Solutions

Psychological Fitness

Psychological Theories


I don't know how I'm going to find the time to exercise.

I get bored easily when I exercise.

I might get frustrated if I don't see results right away.

It's hard for me to exercise when I'm tired or fatigued.

I feel intimidated or embarrassed in an exercise setting/gyms.

Work demands may make it difficult to exercise.

Planned vacations, business trips, or holidays may make it difficult for me to exercise consistently.

Family obligations may make it difficult to exercise.

My family or friends may not support my attempts to exercise.

I may have to exercise alone.

I may loose track of my goal.



I don't know how I'm going to find the time to exercise.

• If you do not take out time for exercise now, then in future you have to take time out for bed rest.
• You can exercise with intervals throughout the day (eg: morning walk and evening weight training)
• Commit to a specific amount of time and stick to it
• Consider exercising in the morning before you start your day
• Consider exercising during your lunch break, eat something immediately afterwards
• Establish a set routine after work that allows more time for exercise
• Pack your workout bag and have it ready before the next day ,place it in your car or by the door .
• Meet with your family and explain your need for exercising
• Get things done during physical activity in schedule, Bike/cycle for transportation ,Park further away and walk ,Walk to store ,On cardio machines (eg cycling), walk a dog.
• walk on treadmill during watching TV
• Consult a trainer to assist you in purchasing a home gym
• If you get so busy you may forget to exercise, set reoccurring alarms or notices to exercise during your scheduled time
• Understand "I don't have enough time to exercise" is just another excuse


I get bored easily when I exercise.

• Keep changing exercise mode and intensity under proper supervision.
• Try to create an enjoyable setting for my exercise
• Set challenging but realistic goals for each workout.
• Exercise with opposite sex, only exercise.
• Try new exercises and physical activities once in a month.
• Try group exercise.
• Join a training group (walking, jogging, cycling, swimming, martial arts, etc.)
• Implement exercise into everyday activities, Bike for transportation, Park further away and walk, walk to store, walk a dog.
• Listen to inspirational music/radio during your workout; do not watch TV or a video.
• Do not stick to same fitness centers/exercise partners for years.
• Combine exercise with other activities that you enjoy
• Establish small performance goals for each workout and praise yourself upon accomplishing them.
• Play close attention to things that seem pleasurable before, during, or after exercise


I might get frustrated if I don't see results right away.

• There are two limbs of successful life, first is "POSITIVE ATTITUDE" and second is "PATIENCE".
• Set short term goals, for long term achievement.
• Physically active lifestyle is lifestyle; it is not your marriage certificate.
• Remember your cardiovascular and mental fitness is more importance than your bulging muscles.
• Continue to monitor your progress and make adjustments to keep moving forward
• Hire exercise expert to see result in time.
• Use positive affirmations to keep your enthusiasm high
• Give yourself positive feedback each time you complete a goal related task
• Share your exercise goals with those that will encourage you


It's hard for me to exercise when I'm tired or fatigued.

• Try exercise in the morning.
• Exercise around the same time each day so your body will become accustom to gearing up during this time each day
• Likewise, go to sleep and awake at the same time every day; even on weekends
• Rate your level of fatigue before and after an exercise session to see if it increases my energy level.
• Take carbohydrate rich /drink meal before exercise, try meditation before exercise.
• Plan on "exercising light" or at least minutes on days that your feeling fatigued
• During your intense exercise, adopt a "rest-exercise-rest-exercise" system to balance your rest and exercise needs
• Identify whether your fatigue is physical, or simply a "mental fog" and adopt ways to get through the haze, and exercise
• Consult your doctor if you feel your fatigue(over exertion/over training) is medically related.


I feel intimidated or embarrassed in an exercise setting/gyms.

• For initial days of exercise, find a time of day less people are in your gym
• Find a workout partner so that you can encourage each other.
• Keep your mind open, use power of thought and creative planning to overcome self defeating thoughts.
• Remember you are there for your betterment; one day will come when people around you appreciate your development.
• Nobody in this universe is perfect. Individual should have perfection in mind.


Work demands may make it difficult to exercise.

• Plan your workouts around your work schedule.
• There are many exercises which can be done with out any equipment or gym set up.
• Get up earlier and exercise before work or find a regular convenient time to exercise
• Make it routine: every week day at the same time is a great goal.
• Get support from those close to you, Let them know when you will be exercising and how important it is to you, Ask you spouse or someone(your neighbor's spouse) close to you to ask you if you've exercised or how many times you've exercised every week
• Plan your exercise with intervals.
• If you miss your workouts forgive yourself and move on( do not regret)
• Ask your secretary to become your exercise partner.
• Keep treadmill or cycle in your cabin.


Planned vacations, business trips, or holidays may make it difficult for me to exercise consistently.

• Do not let travel or holidays get the best of you. Plan ahead and continue with your exercise program
• Plan for exercise on your vacation
• Book a hotel that has a fitness center and/or pool
• Ask the hotel if they have an arrangement for their guests with a local fitness center
• Do not get discouraged if you are unable to find enough time/gym for a "perfect workout" while on vacation or holiday.
• If no fitness center is available consider following exercises: hindu push ups, squats (body weight), push ups, ab curl, back extension on floor, jogging, brisk walk, swimming etc.
• When you arrive back from your vacation or trip, start back where you left off
• Relapse happen with professional athletes too.


Family obligations may make it difficult to exercise.

• Share your goals with your family, Demand their support.
• Explain them that you have set aside a particular time to exercise can potentially minimize your future medical bills which can be spent on shopping.
o Those close to you will have the opportunity to understand the importance of your goals and the time you have set aside for them.
o Help them to complete their household works.
• Participate in physical activities with your family. Be creative
• Make a special effort to support family members in non-exercise activities
• Find other activities your family members can participate in while you exercise
• Consider joining a family friendly fitness facility
• Invite your wife or kids to exercise with you. Be creative
• Chose a fitness center with day care facility. And introduce the older ones to gym's staff members (preferably reception-staff).
• Set firm boundaries on time you give yourself to exercise
• Make time for your self for 45 minutes.


My family or friends may not support my attempts to exercise.

• Tell them if I stay fit, you do not have to visit me in hospital, so please support me in healthy lifestyle to save your future time.
• Promise them that if you achieve your exercise goals, you will treat them.
• Save an "active lifestyle" fund by putting away a certain amount of money for every pound you lose and donate them to your friends.
• Educate them about how important is physical active lifestyle.
• Meet with your family and explain your goals for exercising ,Express how important it is you exercise regularly,As for their support - give them permission to nag you if you miss your workouts
• Invite family members to exercise with you in ways that you all enjoy
• Make a special effort to support family members in non-exercise activities
• Find other support networks
Join exercise groups (walking, running, cycling club, etc.)
Share your goals with someone at work
Find an exercise partner


I may have to exercise alone.

• Consider finding an exercise partner with your similar goals, fitness level and similar mind set.
• Make friends with those who exercise at your gym at the same time you exercise.
• Listen to your favorite music while you exercise.
• Learn proper technique and self spotting techniques from a qualified trainer
• Create chat room of your exercise goal.
• Hire certified fitness instructor.
• Keep record of your sets,time,mode,intensity,program etc. during exercise.

I may loose track of my goal.

• Write your goal down and post it where I will see it each day.
• Tell a exercise partner and/or those close to you about your goal and ask for their support.
• Hire a certified personal trainer or meet with an exercise consultant periodically.
• Train with an object (bigger biceps, total body weight, 1 hour run).
• Continue to monitor your progress and make adjustments to keep moving forward.
• Sign up for periodic fitness testing by certified of degreed trainers, note down the results. .in your diary for motivation and future assessment.
• Read motivational and inspirational quotes.
• Talk to yourself (not in public); try to become a tough-minded optimist.
• Visualize your goal in reality.