Last Updated on October 30, 2020 by NPseo123
I know I know for those of us who are not drawn to the thought of being in a gym for an hour or feeling the sweat run down your face as you run in the blistering sun it can be hard to stay motivated to workout. Most of us have a million things pulling at us weekly, and fitting in the time to workout, is not always considered a priority.
However, nothing can replace the way you feel when you are healthy and like the way you look. As Deion Sanders said…
When you look good, you feel good,
If you feel good, you play good,
If you play good, they pay good
Ain’t that the truth! LOL, The fact is even though sometimes it is tough to stay the course the benefits truly outweigh the short amount of time daily you have to dedicate to working out to get results. Here are 10 ways to stay motivated to workout when you don’t feel like it.
1.) You Must Start With the End in Mind in Order to be Motivated to Workout.
Many times in life we are so focused on the negatives of completing a task that it keeps us from starting. We spend an hour thinking about why we don’t want to do something when we could use that time to actually do it.
In reality we are setting ourselves up for failure by automatically thinking of the negatives associated with an action before we even begin. We are almost self admitting that we DON’T want to do something, and talking ourselves out of it because of the pain associated with the action.
A great way to change this behavior is to start with the end in mind.
What does start with the end in mind mean?
Well, what I mean by this is instead of thinking about not wanting to start think about how good you will feel once it is done.
As humans our natural response to pain is to flee. You must change the way you think. Instead of thinking about how out of breath you will be from doing that 10 min run, or how sore you will be the next day think of these things…
- How proud of yourself you will be once you’re done
- How good you will feel and look once you reach your goals
- All the compliments you will receive by the progress you are making
- How much easier it will be to shop and feel good in the clothes you wear
- How much more confidence you have
2.) Connect With Others Who Are Motivated to Workout.
I cannot stress this one enough! It is so important to be around others with the same goal in mind. Here’s what you must know… As Jim Rohn once said…
Ok, so let’s be realistic you can’t just ditch your Mom or tell your co-workers to scram
You can limit the amount of time you spend with them OR you can workout before you spend time with them so that their influence will not negatively impact you.
Don’t get me wrong these family members LOVE YOU but it’s harder to stay on track when the cousin you hang with every weekend is always up to going to every buffet known to man and will drive around a parking lot for hours until they find the first spot closest to the door so they don’t have to walk.
How do I find these people that like to workout?!
There are actually many ways to connect with others who have health and wellness goals like you! You can find a great accountability partner, and meet some new friends in the process. Here are some ways to connect…
- If you are a member of a local gym join some of the group classes like cycling, and body pump. If you are a regular you will see some of the same faces weekly and inevitably make friends.
- If you live in an area with an HOA many people utilize Facebook and the Next Door app. These platforms have groups with others that live in your neighborhood. People are always posting free exercise groups or even classes at the clubhouse.
- If you live in an area with a community gym many times they have some sort of corkboard with different information listed. You may see requests from other residents for a workout partner or free workout group.
- If you enjoy workouts such as Crossfit, Orange Theory, Yoga these are class-based programs that will expose you to folks working out weekly.
3.) Once You Find Some Workout Partners Deem One Your Accountability Partner
The truth is no matter what you will do NOBODY is motivated 100% of the time. There will times when you have a rough day or maybe you can’t stand your boss and you will want to skip the workout, eat a tub of ice cream, and cry… Trust me..I’ve BEEN there!
However, in these moments it is important to stay the course because half of the battle is just showing up!
If you have a friend that won’t let you flake out you are more likely to keep that 6 pm workout class than finding an excuse. But, keep in mind you must be that for them too! This is a win-win situation. You hold them accountable just like they will hold you accountable.
Try it… IT WORKS!
4.) Track Your Progress Regularly.
In the beginning weight loss may not always be visible even though you ARE losing inches. Once you start seeing the progress you WILL be motivated to workout and your excitement will skyrocket!
When you start seeing results in ANYTHING naturally your instinct will be to do MORE of that thing because of the feeling you get from the success achieved. Big or small progress is still progress!
Now there are many ways to track progress but, I want you to be mindful that you cannot go just based on the scale. READ HERE from my previous blog post that explains why the scales isn’t the only factor. Here are some ways to gauge your progress.
- Stamina when exercising (in the beginning you could run 5 mins and now you can run 15 mins before stopping)
- Your clothes are getting looser
- More than 5 lb scale drop (read more on why more than 5 lbs in my article HERE)
- You have more energy
- Your sleep patterns improve
5.) Put a Meal Plan in Place.
You can workout for hours a day but if you are feeding yourself junk I can assure you that your progress will be lackluster.
When you are feeding yourself the right stuff and exercising you are not only practicing self-care but you have a winning combination for success!
The hard part for most is just knowing what the heck to eat!
I get so tired of folks thinking a salad is the way, and the ONLY way well I got news for you…
That Cobb Salad that we all love from Chik -Fil- A (According to their website) once you put them crispy things and that dressing on top has a whopping 930 CALORIES! That’s only 67 calories shy of a Burger King Whopper and small fry…so we can stop with the salads, please LOL
Okay I got the point so really… what do I eat?
The Great news is I have already created a meal plan to start you off right! I will tell you exactly what to eat, and if you do what it says you WILL see results. You can get that below.
6.) Stay Organized and Plan Ahead!
This one is a BIGGIE! You must plan ahead to stay motivated to workout. Why? Because if you don’t plan you fall victim to convenience.
What I mean by that is if you don’t meal prep and you say thing’s like “I will go out for a healthy lunch tomorrow.” or “I’ll pick something up healthy on the way to work.”…chances are you won’t.
It is very difficult to eat right when you are at the mercy of what other people are putting in your food.
A couple extra tablespoons of creamer in that Starbucks coffee or a couple of extra slices of butter in that grilled fish can add up to hundreds of extra calories a day.
Now, I’m NOT saying don’t ever have things you like. I think it is super important to indulge from time to time for your sanity! but if you do this regularly and then by default stop seeing workout results you will lose steam and won’t be as motivated to workout. It’s not worth it!
7.) Setting a Schedule Will Keep You Motivated to Workout.
When you get up in the morning you should have a good idea of what your day will look like if not you are already behind the eight ball. As humans we are creatures of routine, and habit. You might not realize it but you have an established set of habits and routines right now. Whether they include working out or not is questionable but you have a schedule you, for the most part, stick to regularly.
You have probably done this routine for so long that you don’t even think about it.
- Get up at 6 am
- Take a shower
- Brush your teeth
- Comb your hair
- Leave the house by 7:15m
- Drop the kids off
- Get to work by 8:30 am
You get the point…but the key is you do it without thinking so if you just add workout at 6 pm eventually it will become second nature and you won’t have to amp yourself up every time it’s getting close.
I hope these tips will help you with your workout journey! Stay Tuned for more information to keep your health and wellness on track. If you need even more motivation, explore some inspiring quotes to help you level up your life.
So Many Blessings,