Even the most fanatic gym-goer has days where it’s harder to put on those sneakers and get enthusiastic about exercise. Whether the reluctance to workout is due to fatigue, stress, or just not enough time, there are things you can do to push yourself to making it happen.
Read the list below if you need motivation when you don’t feel like exercising - these are the things that will make you get back on the saddle.
1. How you feel after a workout.I always feel great after a good workout. Your body naturally produces feel-good brain chemicals called endorphins after you exercise. This phenomenon is typically referred to as a runner’s high. And don’t worry, you don’t have to run to experience it—it happens after any exercise.
2. How you’re going to look. Imagine a slimmer, fitter you. Now let that visualization drive you. The mind is a very powerful thing. If you can see yourself doing something strong enough in your mind, you will do it in real life.Take a few minutes and sit alone. Close your eyes and imagine yourself breaking that benchmark or squatting that load of weight. See yourself pushing and straining. Watch yourself doing what you are trying so hard to do.
3. Fitting into new clothes. Wanna look good in a smaller size? Work out!
4. Stress relief. Wound up after a long day at the office? Get out and work off that stress. It makes a world of difference. That’s because when you exercise, you’re actually subjecting yourself to a low-level form of stress by raising your heart rate and triggering a burst of hormonal changes.
5. Your before picture. You often don’t realize how far you’ve come. Take pictures.
6. The dread of feeling awful from not exercising. I hate how I feel after not exercising so I remind myself of that when I feel tired. You often regret what you don't do – this means, you’re more likely to regret NOT going to the gym than if you go.
7. The scale. It’s not motivating to weigh yourself every day, as your weight fluctuates. But if you weigh yourself once a week, you’ll be motivated to have it keep going down, instead of up. Combine the scale with measuring tape, and measure your waist.
8. Reaching a goal. Set a goal for weight, waist measurement, number of days to work out, or number of miles to run this week. Setting and tracking a goal helps motivate you to complete that goal. Make your goals achievable. Without a strategy, goals are just good intentions. Thinking about when and how long you'll sweat makes you move more.
9. Surround yourself with active friends – Hanging out with like-minded friends will create a physical lifestyle and these friends will be less likely to peer pressure you to skip a workout.
10. Diversify your workout – If you had planned to do a longer run but can’t get motivated, do intervals instead, and vice versa. Sometimes all you need is a little change to get excited about your exercise routine.
11. Make it fun. Find sports or activities that you enjoy, then vary your routine to keep you on your toes. If you're not enjoying your workouts, try something different. Join a volleyball or softball league. Take a ballroom dancing class. Check out a health club or martial arts center. Discover your hidden athletic talent. Remember, exercise doesn't have to be drudgery — and you're more likely to stick with a fitness program if you're having fun.
12. Reward yourself. After each exercise session, take a few minutes to savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help too ( a new pair of shoes, a new dress☺).
13. Music can be the difference between a good workout and a great one! As amazing as some gyms are, most of them play typical songs that aren't very motivating. There is nothing like listening to your favorite tune while you smash some iron.
Feeling motivated already? Then go have a great workout and remember always to push yourself - no one else is going to do it for you!