Once a week, Valerie Kruley takes a challenging Kundalini yoga class. She prepares herself mentally by planning a reward -- a stop at a nearby café on the way home, where she often picks up a breakfast pastry and an iced-blended chai latte. "I bring a book with me and use that time to enjoy a little alone time doing exactly what I want," said Kruley, a Los Angeles-based marketing coordinator. "If nothing else, I know I have that time to look forward to after the class."
Sticking to a workout routine can be tough. If you've already tried the usual strategies, such as promising to buy a new pair of jeans once you’ve met your fitness goals, it might be time to change your mind-set. By getting creative with exercise and making regular "workout dates" with yourself, you’ll soon be looking forward to that weekly run around a local nature preserve as much as you look forward to dinner out with someone special or a movie with a friend.
Have one of your workout days dedicated to a fun, nostalgic outing, like hitting at a local batting cage at the park.
Jay Cardiello, certified fitness trainer and nutritionist
Set Lifestyle Goals
Getting healthy doesn’t always have to be about hitting a certain number on the scale or running a six-minute mile. Stop obsessing about how many pounds you’ve lost and instead focus on building a body that can accomplish things you’ve always wanted to do, such as backpacking with friends without feeling winded, advises Kevin Asuncion, a certified personal trainer and co-founder of Los Angeles-based Movemo Fitness.
“By training toward being better at the things you want to do in your life," you'll be more likely to stick with them, he said.
That's the approach taken by Sheila Viers, of Santa Monica, California, a fitness enthusiast and president of Livewell 360. Instead of following a rigid workout schedule, she carves out an hour a day for “me” time. “For me, it’s just a matter of saying to myself that I deserve one hour, or more on some days, to take care of myself mentally and physically,” Viers said. “Some days, I’ll get a longer workout, and other days, I’ll split that time up and get a shorter workout combined with meditation, journaling and stretching.”
Bribe Yourself
The best part of a date — solo or with a partner or friends — is the relaxation element, whether it’s enjoying a sit-down meal or spending an hour catching up in a coffee shop. Schedule something to look forward to post-workout that's equally relaxing: a weekly massage immediately after a tough indoor cycling class, for example, or even just a few minutes spent browsing through your favorite magazine in your fitness center’s lobby.
Keep in mind that not everything you accomplish while exercising is directly related to fitness. Working out by yourself gives you a chance to mull over problems at work or home, or to just reconnect with yourself away from the usual distractions. Those elements alone may be enough to keep you coming back for more.
Above all, let your own interests and exercise preferences be your guide. The key to meeting your workout goals is to find something that's fun for you, says psychologist, physical therapist and fitness instructor Dr. Elizabeth Lombardo, author of “A Happy You: Your Ultimate Prescription for Happiness.”
“Take a Zumba class, or take your dog for a longer walk,” she said. “You could even take your neighbor’s dog for a walk.”
Get Outside
If the idea of spending time in the gym, with its fluorescent lighting and wall-to-wall mirrors, makes you want to flee back to the couch, consider designing a workout around the concept of “ecotherapy” -- the practice of connecting with the natural world to alleviate anxiety and improve your mental state.
Researchers at the University of Essex in England say the positive outcomes of "green exercise" on physical and mental health are clear. In a 2007 study for the English mental health charity Mind, the Essex team assembled 108 people to participate in a variety of outdoor activities such as cycling, running and gardening. Ninety-four percent reported benefits to their mental health. Ninety percent of participants reported a better sense of self-esteem after a nature walk, and 44 percent felt a decrease in their self-esteem after walking through an indoor shopping mall.
Instead of hitting the treadmill, take your jog outdoors. Explore a nearby greenway on your bike. In warmer weather, use an outdoor pool to perfect your breaststroke instead of swimming laps indoors.
“Have one of your workout days dedicated to a fun, nostalgic outing, like hitting at a local batting cage at the park,” said Jay Cardiello, a certified fitness trainer and nutritionist. “The adrenaline and instant gratification will uplift any workout and keep you wanting to stick to exercise.”
Motivate with Music or Media
While getting back to nature may be the ideal way to approach exercise, technology does have its place in the quest for fitness. It can be a great motivator -- and a distraction that makes your workout go by faster. So, if work and responsibilities at home leave you with little time to stay up-to-date on the hottest music or the latest happenings on ESPN or “The View,” use your workout to catch up.
“Two of my personal clients are also DJs,” Asuncion said. “One of the things they do for me is make me custom mixes every week or so. There is power in new music, and I find that a new list gets me working out longer and looking forward to my workouts.”
Most fitness centers have a number of televisions set to various stations, with audio accessible through your headphones. You might even find yourself adding 15 more minutes to the elliptical machine so you can find out the conclusion of the “Law & Order” episode. If you prefer working out at home, record your favorite shows and save them for your workout sessions. Even if you don't have cardiovascular equipment at home, you can do strength-training and stretching exercises in front of the TV.
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