I’m too tired.
I had a bad day at work.
I haven’t done laundry in three weeks.
There are too many BS excuses for skipping the gym. So, before you talk yourself out of it, here are a few ways to find motivation to work out.
1. Put on a FIRE Playlist
Music is the probably the number one motivator to get you moving. It’s even backed up by science. Studies show “music can enhance endurance by 15% and improve the ‘feeling states’ of exercisers, helping them to derive much greater pleasure from the task.” Another significant finding is that music can help exercisers feel more positive even when they are working out at an intensity close to physical exhaustion.
Throw on some Drake, Rage Against the Machine, Diplo, gansta rap, or anything to get your blood pumping like you’ve just chugged a few gallons of pre-workout. You’ll instantly get the urge to jump up, throw your sneakers on, and get your body moving!2. Make Your Goals SMART
Goals are more attainable if they are SMART: Specific, Measurable, Accountable, Realistic, and in a given Time frame.
Specific– A specific goal has a greater chance of accomplishment than a general goal. For example, setting a goal of getting into shape is too vague. Promising yourself that you’ll join a gym and go three times a week is specific.
Measurable– Use tools to measure progress. A tape measure, for example, should be used to monitor loss of inches around your waist. Pay attention to how your clothes fit. Notice if your endurance has improved during your workouts. Write down your incremental achievements. Even the smallest victories build momentum.
Accountable– Keep a fitness journal. Noting exercises that’ll bring you closer to your goals is helpful. Periodically looking back is a great reminder that you’re actively working toward what you want.
Realistic– Don’t set a ridiculous or unattainable goal. For example, running in a marathon in a month when you’re unable to run single mile. Setting unrealistic goals will only discourage you, setting yourself up for failure.
Time Frame– Give yourself a realistic time frame. This, like keeping your goals specific, helps with the realization of a deadline. It can be overwhelming to think about working to achieve something for the rest of your life. 3. Reward Yourself
Regress back to your childhood and negotiate a reward process with yourself. Yes, reward yourself for working out.
Shopping– Maybe you have a strange obsession with collecting sports bras, even when you know you don’t need so many. Shopping becomes more enjoyable when you’re happy with the body that’s trying on the clothes.
Massages– Both relaxing and beneficial, your sore muscles will thank you in the long run.
Cheat Meals– Maybe you enjoy the occasional Oreo after dinner. Remember, a few cookies in moderation will not make you “fat.” The same goes for enjoying a cheat meal. No one should always abstain from enjoyable foods! That only leads to a sense of continual sacrifice and will absolutely hurt your chances of long term success.
Personal trainers are paid to keep you motivated. Take advantage of their expertise and experience to learn what works best for your specific goals and level of fitness. Working with a trainer also helps with your accountability. Disappointing yourself is not the same as disappointing other people. And lastly, if you’re spending your hard-earned money, you’ll be even more motivated to succeed. Otherwise, what a waste. 5. Strength, Muscles, and Endorphins
Because who doesn’t want to look good and feel great all the time? Exercising on the reg will make that happen. If you’re already having a bad day, working out will not only satisfy your desire to stick to your goal but that rush of endorphins will make you feel like a million bucks. The body produces more of these wonderful hormones after exertion, giving us a sense of euphoria long after your workout is over.
6. The Best Workouts Happen When You Least Expect It
The time you flew through your burpees, hit a PR on your squat clean, or kicked the resistance up a few notches on the spin bike, usually happens when least expected. Maybe it’s because you came close to completely skipping your workout and then suddenly snapped out of your funk when realizing you’re not going to get the booty you want by sitting on it. So, get up off the couch! That next workout may actually be your BEST!