Today, I had a great day at the gym. I actually had planned to go tomorrow, but I needed a little time out of the house before I went to teach today. So I popped over to the Y this morning and ran/walk a comfortable 4 miles on the treadmill. It felt awesome.
Many days at the gym don’t necessarily go like this though. Some days, it’s hard to find the motivation to get out there and kick butt. You’re tired, you want to just lounge at home, you need to run errands – and the list could go on and on.
For those days when you aren’t feeling motivated, I’ve put together 15 tips for staying motivated to work out.
1. Find a fitness friend
Enlist the help of a friend or coworker who loves exercising, and set up times to work out together. Accountability and friendship are great tools in sticking to your goals. Plus, if you’re competitive you may find you push yourself more when you’re exercising with a partner.
2. The 10 minute rule
Put on your workout clothes and sneakers and commit to doing just 10 minutes. If you feel like going home after that, go ahead. But most of the time, you’ll see the hardest part was just getting out the door – once you’re there, you’ll probably want to continue.
3. Sign up for a race or event
Sign up to train for a road race, triathlon, crossfit competition, or some other type of event. Having a goal to work towards can help you stick to your schedule.
4. Add some new tunes
Put some new music on your I-pod – those upbeat tracks can help you push through! A few personal favorites: “Heart of a Champion” by Nelly, “Bossy” by Kelis, “Break my bank” by New Boyz.
5. Switch it up
If you feel like boredom is contributing to a lack of motivation, consider switching up your routine. If you normally run indoors, get outside and explore your neighborhood. If you are always on the elliptical, change it up and try a spin class.
6. Treat yourself
Make a deal with yourself – check off a certain number of workouts (you set a goal that works!), and treat yourself to a (non-food) reward. Maybe a new workout tank top, some compression socks, a mani/pedi or a massage.
7. Invest in a trainer
Even as a personal trainer myself, I like to occasionally invest in another trainer to lead me through a workout in the off-season. It helps for two reasons – a) when I’ve paid that money, you better believe I’ll be there ready to work out as I hate letting money go to waste, and b) it gives me a new routine that I may not have personally thought of.
8. Make a bet.
If you’re really struggling to get in a routine, can you put some money on it? You can use an app-based program or make a bet with a significant other or a friend that you want to work out x number of times. If you don’t meet your goal, you’ll have to pony up the cash.
9. Be an early riser
The best time of day to workout is whatever time works for you – but if you find yourself frequently skipping the post-work sessions, consider setting that alarm an hour earlier. Getting it done and out of the way will have you feeling fabulous.
10. Track your progress
What are your goals for working out? Is it to do so a certain number of times a week? Are you training for a race and trying to put in a specific amount of mileage? Or maybe your goal is to drop a few pounds. Whatever goal you’re working on, try tracking your progress in a fitness log or bullet journal. Seeing how you progress can help propel you to continue moving forward.
11. Always be prepared
If you’ve ever thought about swinging by the gym but realized you forgot your sneakers at home, this tip is for you. Always keep a packed gym bag in your car so you never have an excuse not to get your sweat on!
12. Visualize success.
Two weeks ago, I applied for a charity spot to run the Boston Marathon. {Side note – I’m literally going insane with waiting. I’ve got my fingers crossed I hear soon and it’s good news!} Since that’s what I’m *hoping* to be training for, sometimes while I’m out for a run I’ll visualize myself making that turn onto Boylston street with the screaming crowds….and it immediately pumps me up. Visualize something that helps you get jazzed up during your workout. You might find yourself pushing harder.
13. Break it down.
Sometimes you just have to play games with your mind. Overwhelmed at the thought of a 60 minute Zumba class? It’s probably just 13-15 songs – you can get through that! Wondering how you’re going to make it through your 10 miler? You’ve run one mile a ton of times – just look at it one mile at a time, and get through 10 of ‘em.
14. Music not doing it? Try listening to stand-up comedy.
This has always been a go-to for me on long runs. Whether you’re running or doing some type of cardio at the gym, some good comedic relief can make the time fly by.
15. Picture perfect.
OK, not the sweaty selfie – but what Instagram-worthy scenic running routes or beachfront yoga classes can you find? Finding somewhere that’s pretty enough for a picture can make the workout feel more manageable. {Here’s a hike I did in Maui – I mean, just LOOK at that!}
Share with me: What tip from above could you start implementing? What are your own tips for staying motivated to work out?!
Chrissy Carroll
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Making plans to workout with a friend is key for me, I’m much less likely to cancel when I know someone else is counting on me to show up.
Yes! If I set up a running date with a friend, I know I’m going to get the workout done.
These are great motivation tips! A mani-pedi or massage definitely makes hard work worth it!
Yes! If I can barter with myself for a massage after x number of runs, I’m way more likely to stick to my goals.
Thanks! I really needed this today. I’ve been up since 3:45am and worked 9.5 hours already and just can’t seem to find the motivation to get in a sweat session this afternoon.
It’s so tough when there are so many competing responsibilities in life. I think on long days like this when motivation is lacking, using the 10 minute rule of just doing something for 10 minutes is a key one for me. (And of course, most of the time, I want to keep going anyway after I’ve started!).
Having a fitness friend always help so I don’t “let them down” when I skip!
Exactly – no one likes to be the one who slacks on plans!
Awesome reminder !! I love number 2 and number 6 especially. Great tips.
Thanks Abbey! 🙂
I need to achieve #11 – there are so many days when I think “wow, I’d love to go for a run right now” but don’t have the gear with me to do so. I just bought a new pair of running shoes, so my old ones will get retired to the trunk of my car, along with a set of clothes, for just that reason!
Yay, glad to hear you will put that one into place! It’s been helpful for me more times than I can count.
I’m a firm believer in the 10-minute rule. Only once did I quit during that first ten minutes – the wind was blowing at about 30 mph, and I turned in to the wind. YIKES! That was a good reason to go home.
For me though, the first mile of running almost always sucks. I remind myself of that pretty much every run. It’s also a good indication if I’m over training: if I’m not into it by mile four, it’s probably time to call it a day.
I thought I was the only one that felt that way in the first mile. No matter what distance I’m running, I always feel like I’m never going to make it during the first mile. Then (about 10 min in) I hit that stride and get somewhat comfortable.
Soooo in love with your tips, just applied the 10 mins rule in my last workout and it works 😀
Thanks for sharing Chrissy 🙂 !
Glad to hear you found the tip useful 🙂