You know that working out is good for your health, that you feel better when you exercise and that you'll look better if you work out consistently. Still, there are those inexplicable days when working out just seems like a drag. When you'd prefer sitting in front of the television raising some nachos to your lips rather than hitting the gym and raising your heart rate, it's time to get motivated.
Rewards
Why are you working out? Knowing the answer to that question is a powerful motivator to keep working out. Gillian Hood-Gabrielson, MS, ACSM and president of Flexible Fitness, a nationwide coaching practice, recommends you dig deeper beyond just wanting to lose weight. These reasons will help motivate you on a long-term basis. But when you need to get stoked on those low-energy days, plan a post-workout reward that doesn't involve food. Instead, go to a movie, read or take a relaxing bath.
Friends
Recruiting a friend to work out with on a regular basis is a great way to get going on those days when you don't feel a strong urge to work out, according to author and exercise physiologist Greg Landry. Compared with those who exercise solo, Landry says that people are more apt to work out when they join a group or get a friend to work out with them. "Knowing that someone is waiting for you to exercise with them can be great motivation to show up and get it done!" Landry says.
Write It Down
Scheduling your workouts in advance and writing them down as appointments you should keep also is a way to motivate yourself to exercise. Another way to use your planner to help motivate you is to set goals in advance, Landry says. Then, each time you exercise write down how long you worked out, how many reps or miles you completed or how close you came to meeting your goal. If you fall short, then you have lots of motivation for next time.
Additional Tips
Take a picture of yourself before you start exercising and update the picture every so often to actually see the progress you're making. Landry recommends entering a competition, such as a 5K or 10K race, so you not only have a goal but when you finish you get the reward of a medal.
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