General Tips
Define your ‘why’
In the journey to fitness, understanding the personal or emotional investment in your goals is crucial. Discover your ‘why’ to sustain motivation beyond external factors.
Pick a cause
Align your workouts with a cause—be it supporting cancer research, Alzheimer’s research, or any charity. This connection adds a deeper meaning to your exercise routine.
Always have a backup
Prepare for unexpected changes by keeping a “just in case” bag with workout essentials in your car. Having an alternate workout plan ensures consistency.
Follow the 3 x 10 rule
Short on time? Incorporate three 10-minute mini-workouts into your day. This strategy accumulates exercise minutes, making a significant impact on your weekly activity.
Post-it power
Boost your motivation with positive affirmations. Stick notes with encouraging messages on your daily items, serving as constant reminders to prioritize your health.
Use social media
Leverage social platforms for support and accountability. Join online fitness groups to share experiences, gain encouragement, and foster healthy competition.
Tips for Solo Exercise
Schedule it in your calendar
Plan your workouts in advance by scheduling them in your calendar. This sets a daily routine, promoting regular exercise and aiding in consistency.
Watch and work out
Combine leisure and fitness by exercising while watching your favorite TV show. This turns entertainment time into an opportunity for physical activity.
Set a date
Motivate yourself by signing up for a race or event months in advance. The commitment and entry fee investment encourage regular training.
Find a challenge to join
Engage in various challenges, such as squat or plank challenges. The diversity keeps workouts exciting and offers multiple goals to accomplish.
Tips for Early Risers
Sleep in your clothes
Increase morning workout motivation by wearing your exercise attire to bed. This simple trick minimizes excuses and streamlines your routine.
Also Read: Jump Rope vs. Running: Is One Better Than the Other?
Put your alarm out of reach
Combat the snooze button habit by placing your alarm across the room. This forces you to get out of bed, and if you’re already dressed, you’re halfway to your workout.
Gather your squad
Enhance motivation by exercising with a friend. Socializing while staying active makes the process enjoyable and encourages commitment.
Listen to a podcast
Make workouts more enjoyable by reserving a favorite podcast exclusively for exercise sessions. This adds an element of anticipation and makes the experience enjoyable.
Tips for At-Home Workouts
Create a space
Designate a workout area at home to foster the right mindset and minimize distractions. A dedicated space promotes consistency in at-home exercise routines.
Use a fitness app
Explore a variety of fitness apps offering diverse workouts. Schedule daily sessions targeting different fitness goals, ensuring a well-rounded approach.
Put your phone in another room
Eliminate distractions during workouts by placing your phone in a different room. This prevents interruptions and helps maintain focus.
Tips for Daily Exercisers
Lunch break workout
Utilize your lunch break for a quick workout. Incorporating exercise into your daily routine, especially at convenient times, increases adherence.
Go beyond the gym
Integrate exercise into daily activities, like climbing stairs or balancing on one leg while doing routine tasks. Small bursts of activity contribute to overall fitness.
Mix it up
Prevent monotony by varying your workout routine. Experiment with different classes and cardio modes to keep motivation high.
Make sure to rest
Avoid burnout by incorporating active rest days. Overtraining can lead to fatigue, so balance intense workouts with sufficient recovery.
Tips for the After-Work Crew
Exercise before you go home
Commit to exercising before heading home from work. This strategy eliminates detours and increases the likelihood of sticking to your workout plan.
Think in small increments
Overcome post-work fatigue by committing to a brief warmup. Once in motion, you’ll likely find the energy to extend your workout.
Do what you love
Choose activities you genuinely enjoy for post-work workouts. Enjoyable exercises serve as a mental break and boost energy levels.
Tips to Lose Weight
Set small goals
Initiate your weight loss journey with achievable daily goals. Gradually progress to weekly and monthly targets, keeping the process manageable and sustainable.
Surround yourself with like-minded people
Ensure success by surrounding yourself with individuals who share similar health goals. Positive influences contribute to a supportive environment.
Make your eating program work for you
Opt for a flexible eating plan that accommodates your lifestyle. Avoid strict diets, aiming for sustainable changes that allow freedom without compromising health.
Always take a to-go container home
Control portions when dining out by immediately packing half of your meal to go. This not only reduces calorie intake but also provides a ready-to-eat option for the next day.
Tips for Healthy Eating
Meal prep one day a week
Streamline healthy eating by dedicating a day to shopping and meal preparation. Prepare on-the-go meals with a variety of nutritious options.
Focus on adding not taking away
Shift your mindset from eliminating foods to adding healthier options. Emphasize the inclusion of fruits and vegetables for a balanced approach.
Try one new recipe a week
Experiment with nutritious recipes incorporating lean proteins, vegetables, complex carbohydrates, healthy fats, and fruits. This adds variety to your diet.
Swap sugary drinks for flavored water
Opt for natural flavors in water, such as cucumbers, strawberries, oranges, lime, or mint. This healthy alternative enhances hydration without added sugars.
When to Work with a Pro
Scheduling time with a personal trainer is beneficial for all fitness levels. If you’re new to exercise, working with a pro can get you started on the right track.
They can design a program tailored to your needs and observe you to make sure you’re performing the exercises correctly.
If you’re a seasoned gym-goer, an experienced trainer can breathe some life into your current fitness routine, which will both challenge and motivate you to push past your current fitness levels.
Personal trainers can also provide sport-specific training and specialized instruction for certain health conditions.
If your fitness plans include working with a personal trainer, make sure to look for trainers with credible certifications.
Some of the more reputable ones include:
- National Strength and Conditioning Association (NSCA), which also oversees the Certified Strength and Conditioning Specialist (CSCS) certification
- American College of Sports Medicine (ACSM)
- American Council on Exercise (ACE)
- National Academy of Sports Medicine (NASM)
- International Sports Sciences Association (ISSA)
Of course, having a college degree in exercise science is also a good credential. To find a trainer in your area, use the online search tool on one of the certifying bodies’ websites.
The Bottom Line
Finding the motivation to exercise starts with carving out time in your day to make fitness a priority. So, the next time you’re thinking about ditching your workout, try one (or two, or three, or even 10!) of these motivational hacks.
Addressing a fitness slump is a lot easier than you might think, especially if you have the tools you need to get back on track.