Approximate read: 3 minutes;
Do you sometimes need a kick in the behind to motivate yourself to work out? Sooner or later, this day will come. You either get bored, or you aren’t seeing the results you were hoping for, or you fall off your schedule for whatever reason.
So here are 5 ways to motivate yourself to work out, when it’s easier to just sit on the couch.
Do a shorter workout
Sometimes it’s a mental thing – for some reason, we always think, in our heads, that our workouts need to be one hour, and sometimes a one hour workout sounds just dreadful! But it really doesn’t have to be one hour! It can be 45 minutes. 30 minutes. Or 15.
Don’t be afraid of a shorter workout, because a shorter workout still means you moved that day! It still means you did something active. Great job, you!
Go for a walk (outside!)
I firmly believe that walking is incredibly underrated! Walking is a primal movement, and an incredibly important one too! We move our whole body when we walk. We burn calories. We take ourselves places, and it is sooo good for our mental health!
Remember that our goal here is to MOVE, not to become olympic athletes. So if that means today you’re only going outside for a walk, that’s fantastic. You got some fresh air, you moved, and, if it’s sunny, you got some vitamin D.
Ask yourself WHY
When that day comes when you don’t feel like exercising, ask yourself WHY that is. Are you just bored with the routine? The environment? Are you annoyed that you aren’t getting results? What’s going on with you? Often, there is an underlying motive to your lack of desire to work out. Finding out what that is can give you insights into what you need to change.
I went through this exact kind of turmoil recently, and realized two things: one, I was bored with the routines and the exercises I was doing – my solution to this was to do a class at the community center once a week.
And two, I had experienced a shift in my definition of what it meant to be active and fit. The idea of working out so intensely to the point that I was sore almost all the time, was no longer appealing to me. I started doing more things outside, at the park, going for long walks, and reduced the number of weight training sessions. I was instantly happier.
Do something simple
Sometimes, having to think during a workout can cause the kind of mental strain that can be too much to handle after a full day of work. So do something simple. Take a class, where someone else tells you what to do. Stick to the cardio machines in the gym. Do a workout video. Do a stretch routine. Go swimming. Go for a walk or run.
Focus on other things
If you really decide to skip your workout altogether, see if you can switch your focus to something else that’s health related. For example, making sure you get enough sleep (did you know that you burn more calories sleeping than you do staying awake?). Making sure you drink enough water. Or cooking a healthy meal.
What about rewards?
You might be surprised that I haven’t talked about rewards in this post. You know, like rewarding yourself with something if you did your workout for 5 days this week. The reason for this is because rewards only help in the short term. If you are finding yourself consistently unmotivated to do your workouts, something else is amiss. Try to uncover what it is by asking WHY that is – you might discover some interesting things.
More articles in this series:
The secret behind how to create motivating fitness goals
Is your personality sabotaging your fitness goals?
Fitness lessons: What exercising teaches you about life
Let’s work (out) together
My specialty is working with clients who want to become more active but don’t know where to start. Check out these links to learn more about how I got into fitness, my personal values, and my personal training approach.
If you are ready to begin your personal training journey, I look forward to hearing from you through my Intake Form. You can also email me directly with any questions: irina@toneeveryzone.ca
