I can't remember where I learned this, but putting on my workout clothes when I don't feel like working out somehow gives me just the boost I need to get me out the door. It works 99% of the time. So keep those tanks, tees, sports bras and biking shorts ready to go. Once you're dressed the reasons not to workout suddenly disappear.
I find that if I have a gym bag at the ready, I'm more apt to go and get my exercise done right after work. Otherwise, I might be tempted to go home and snack and nap or just be done for the day.
A lot of times it's really hard to find the motivation to go to the gym. You find yourself visualizing the grueling workout you have planned for yourself and it keeps you stuck in your bed/on the couch. When I'm feeling unmotivated, I tell myself I will go to the gym but I'll only do 5 minutes. Then after the first 5 I will re-evaluate and decide if I want to add more. Of course I end up doing an entire workout every time, the trick is just getting there in the first place!
I pack my clothes for the gym every single day when I go to work. That way, even on days I don't want to go, I don't have an excuse. I pack my clothes the night before and put my gym bag by my purse by the door--I won't forget it. When I leave work I have no excuse not to go--I don't have to go home first--I have everything I need.
Seriously this works every time. If I just don't feel like hitting the GYM I tell myself, "I'm just going to walk or do 10 minutes". Toss on your work out clothes and shoes & go out the door. I hit the gym and I am always excited that I pull through and do an amazing workout/run. I am NEVER beating myself up for going only if I don't at all!
I splurged on a bottle of my favorite shampoo for my gym bag. I only get to use it at the gym. Now I associate working out with the wonderful scent of my shampoo. It also encourages me to push myself: the sweatier I get, the better that shower feels afterward!
I recently went on my FB and sent out a message looking for people to exercise with for five days a week after my work-out buddy and i developed conflicting schedules. To my surprise so many people were looking for the same thing. I find myself wanting to do even more so now I am exercising at home on my bike watching an hour long t.v. show first thing in the morning before I leave with a friend to where ever. Its great I'm able to be more motivated and its creating a lil club of our own!!
Hiring a trainer has been key to keeping me motivated and fit. Having someone to push you, access your weak areas and fitness goals and then use their expertise to get you there is a plus, plus. Showing up for a specific appointment time also is key to prioritizing my getting to the gym.
I have discovered that I am much more likely to go to the gym after work if I take my workout stuff with me to work, change their, and go straight to the gym. If I go home first, then I just want to get comfy and not go anywhere....
I wear my workout shorts and t shirt (not my sports bra!) to bed when I am going to exercise in the morning. They are comfy material so it doesn't hurt my sleep! This way I have a few less things to think about when I wake up early and can head straight to the gym/out for a run!
I started exercising in October 2010, managing 3 minutes on the treadmill. After a few days it was 5 min, then 10, 15, 25, and then 30! What an accomplishment! As of 610/11 I do 120 min water aerobics, 30 min elliptical, three weight circuits and 15 to 30 minutes on the treadmill! My secret is persistence, believing in myself and that I could do it. Now, I get upset when I can't make it to the gym 7 days a week. To coin a phrase, I do it because I know I'm worth it, and so is my health!
Once in a while on my way home from the gym I'll go food shopping. I've noticed that it doesn't even matter if I'm hungry, I make smart, healthy choices! I feel so good mentally and physically that the thought of buying "junk" just grosses me out! Now I try as much as possible to only food shop after a workout.
It's OK to go the gym once in awhile as an alternative to not going at all. I'm learning realistic alternatives to an "all or nothing" mentality. Right now going once or twice a week is manageable and motivates me to exercise at home more.
To make sure I get my exercise everyday-I roll out of bed and take care of usual AM stuff, geta a drink of water, get dressed and go to the gym. Have people there that I see everyday. I know if I don't get right up and go it will be easy to slip back into old ways and old weight which I am not willing to do. It does help that gym is only 3.5 miles from home and open 24/7!
If you can't get to the gym, fire up your Netflix account! Netflix has a ton of workout videos on there for streaming! All different lengths, types and varieties. So, no more excuses for why you can't work out! There are also websites out there that stream exercise videos, so you can search for those.
Need more motivation to get in the gym? I find that I am more dedicated to "gym time" because of all the fun group fitness classes. Zumba, Dance, Bootcamp, Step Aerobics, Spinning, you name your gym might have it! Seeing people that are different from me whether younger or older, smaller or larger doing the exercises with such dedication makes me step my game up! I can get an hour workout in and make new friends, who could ask for more?
You have 2 options:
There are some days when you just don't feel like going, no matter what you tell yourself. I've found that a good way to counteract this is by telling myself that I will go to the gym and do something easy for just 10 minutes. If after 10 minutes I still don't want to be there then I'll allow myself to go home, however, usually once I'm there I figure "Why not 10 more?" and then it keeps going until I've completed my full workout.
I work out late at night, and see the same other late-night exercisers at my gym over and over. It seems to be the norm, at ALL the fitness centers I've gone to, to NOT MAKE EYE CONTACT when one is exercising, and definitely to NOT TALK to other exercisers...like we're each in our own private bubble. But since there's such a small, regular group at Snap in the late hours, I've started saying HI to people, and smiling. Let's POP that antisocial bubble, and generate some community and support!
ALWAYS SAY YES to offers for "A free week" or "A free trial period" or "A free day pass" at a fitness center, gym or club!! Those offers are a fantastic chance to shake up your workout, freshen up your exercise routine and try different pieces of cardio or weight equipment you might not have known about. Even if you have to endure a sales pitch and have no intention to join that gym, it's a small price to pay for some otherwise FREE "zing" in your fitness routine!
I always keep a little notepad and pen in my gym bag, not only to jot down how many minutes I spent on cardio equipment and what weights I did, but also whether I had any pain issues, found some exercise unusually difficult, discovered a cool new way to use the balance ball, etcetera. That helps me transfer stuff to SP later, because my memory isn't what it used to be! :)