Some people look forward to their daily workout – for a few, this is the highlight of their day.  If you fall into this category, good for you, this is a great thing and congratulations.  However, if you fall into the other percentage of people who find it very difficult to find the energy or motivation to keep moving (or even get started) here are some tips on staying (or getting) motivated when you don’t love to exercise.


  • Triggers or visual cues are a wakeup call to your brain.  Keep your gym bag out and packed; have your running shoes next to your bed so you will see them first thing in the morning; put your yoga mat in the back seat of your car; you get the idea.  By “seeing” workout items and having them conveniently available, your brain will automatically inform your body – let’s do this.
  • Invest in more workout clothing.  If you only have one set of workout clothes or sports bra, it is way too easy to say “well I would go to the gym but I don’t have anything to wear”.  Have at least 2 – 3 outfits so you can “wear one – wash one” and take this excuse out of the picture.
  • Social media is your friend…post your workout, run, walk, bike, etc. on social media and you have an immediate fan base, cheering section as well as accountability partners.  Posts from your friends saying “good job” or “you’re looking great” can be great motivation.  Plus if you get slack in your routine, they will notice.
  • Make your exercise easier to do.  Pack your gym bag the night before and take it with you to work so you can stop by on your way home and not have to go back out.  Find walking/running paths near your home so you can just take off.  Invest in a 10 – 20 minute workout DVD that you can do daily or make up a fast, little to no equipment routine that you can do from home or anywhere (on your lunch break, while traveling, etc.)
  • The goal oriented person will love such items as the FitBit or Garmin VivoFit.  Each day you can set small (or big) goals – whether it is so many steps a day, so many calories burned, etc.  Many times reaching a set goal is all the motivation you need.  You can even take it a step further and make it a competition between friends and co-workers.
  • Let exercise become a behavioral activity.  Think about showering or brushing your teeth – these are not daily activities that we necessarily get excited about but we do them automatically because we know the consequences if we don’t.  Exercise can become a daily part of your life as well.  You can think “no I am not excited about this but this is just part of my daily routine.”   Let exercise become a new habit.
  • Finally, sign up for a 5K, a charity walk or hire a personal trainer.  Signing up and paying for something is a big motivator that helps with commitment plus you get support from others and the social aspect of exercise which also helps with motivation.

Paula Jamieson

Bodyrich Fitness Company

Certified Personal Trainer and Fitness Nutritionist

678-417-0880 ext. 8301 /





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