5 ways to stay motivated to workout

Even the most dedicated athletes have days when they don’t want to get out of bed for a workout.  Excuses are so easy to make when you had a long night or will have a long day. Maybe it’s too cold outside or maybe it’s too hot.  I get it.  The thought of putting on some sneakers and working up a sweat may be daunting and tortuous.  It doesn’t have to be!  Here some tips to help you stay motivated to get up and burn some calories. Your mind and body will thank you for it.

1)  Set a Goal
This is a must.  You have to know what you are reaching for.  Without a goal, you will lack purpose and direction.  This goal doesn’t have to be weight related either. In fact, I find that it is better when the number on the scale isn’t involved.  Strive to lose inches or body fat.  Work towards running for 5 minutes without stopping.  Train to lift even heavier.  Find a pair of slightly snug jeans and vow to make them work.  Make it your own and write it down.  Once you have your goal, make a plan to achieve it.  Schedule out times to go to the gym or for a run around your neighborhood.  

2) Track it
The best motivation is results.  Keep a journal of your exercises and progress.  There are plenty of apps for your smartphone to help you this, but even a notepad and pencil can be just as effective.  Take note of your sets and weight, your distance and time, or jot down the class that you just took and rate the intensity level.  If you don’t know your progress, you won’t know how far you have come.  Personally, once I started seeing some muscle contour on my legs and how much nicer I looked in heels, I knew I was doing something right and wanted to keep going.

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3) Get a Workout Buddy
Everything is more fun with friends, and when something is fun, you are more likely to stick with it.  Find someone that will commit and has a positive outlook.  Your workout buddy is another line of accountability to work towards your goals. Friends will encourage and push each other past plateaus.  Not only can you strengthen your relationship with your buddy, but you can also feel more comfortable at the gym with a partner in crime.  When you lack the motivation to get out, turn to your friend that will urge you to lace up those sneakers.  Plus, you will always have a spotter!

4)  Take a Break
There is a thing as working out too much.  Your rest and recovery days are just as important as your workout days.  You need to allow your body to replenish and repair the stress of exercise mentally and physically.  Use this time to relax, hydrate and nourish your body with healthy meals.  Be sure to get a good night’s sleep too!  Taking a break will allow you to become stronger. 

During the summer, I like my recovery days poolside.

5) Reward Yourself the Right Way
You have just spent an hour of hard work to better yourself.  Why would you negate all of that with tub of ice cream or bag of chips?  People have a tendency to rewards themselves with unhealthy food.  You may think, “I just ran 2 miles.  I deserve a cheeseburger!”  That line of thinking will only lead to disappointment.  If you want to reward yourself (and you should!), try carving out some time to do something that you have always wanted to do or splurge on a new pair of exercise gear.  Take luxurious bath.  Heck, take a nap if it makes you happy.  You can even post your efforts on social media so that your friends can congratulate you.  I know I find that incredibly rewarding.