Updated: Feb 26
Lost your workout mojo? You’re not alone. Whether you’ve taken a break from exercise or have found yourself stuck in a rut, we all need some motivation to get our bodies moving.
To help you get back on the fitness track, I wanted to share my top five go-to tips for when I don’t want to workout.
1. Define Your Why
We spoke about this in my Beginner’s Guide to Fitness blog post, but defining your reason for exercising will be your best friend for motivation, consistency and workrate.
Ask yourself: why do you want to get in shape? Why do you want to eat better? Why do you want to feel healthier? When you get really honest with yourself, you’ll find your reason for wanting to be the best version of you.
It’s important to be honest. It’s ok if your reason is to achieve a certain look or physique. Likewise, you might want to exercise to be fit, to regain self-confidence or for health reasons. Whatever it is, hold onto that. Write it down somewhere to remind yourself on the days you feel like giving up or need some motivation to do what’s best, not what’s easy.
Whatever your ‘why’, it’s important to be clear, so you can remind yourself of the bigger picture on days when you just don’t feel like working out.
2. Get Organised
Preparing for exercise ahead of time is an excellent way of making things as easy as possible. AKA: no excuses, which can be a tough pill to swallow.
Laying out your workout wear will help you to roll out on the right side of the bed and attend your virtual class without taking a detour to the sofa.
Getting organised is key. Just like you’d pencil in a dinner-date with a friend, your exercise should have its own place in your calendar, and you should have a fitness workout plan sorted too. It’s proven that those scheduling in time to workout are much more likely to keep their commitment, and it always helps having something to follow. If you're stuck for ideas on what to include, an online fitness coach could be a great resource as they often have free workout videos and fitness advice. I have some workouts on my YouTube channel to get you started.
3. Get Accountable
When you make a plan with yourself, you can cancel and no one will know. However, if you plan to workout with a friend, you’re much more likely to keep that promise, for fear of letting them down. That’s why gym buddies and finding a class that you and your friend enjoy can be so beneficial (even if it is virtual for now).
Likewise, reserving your space in a class will help to keep you accountable, especially if you’ve paid up-front for it. With online booking and repeat slots available each week, it’s a great habit to get into to avoid disappointment and ensure you’re getting a great workout each week.
If you're looking for something more personal, I offer nutrition consultations with weekly check-ins and hold live wellness workouts each week (please message me for the link).
4. Send a Message to the Future You
There’s hardly ever been a time where we’ve regretted a workout. Once you’ve gotten over the hurdle of getting there, the endorphins that deliver that feel-good-factor, plus fresh oxygen and blood to your muscles are a great reminder as to why you wanted to exercise in the first place.
When you’re in this top-of-the-world state, it’s good to save a message to the future you. Whether you write something on your notes, record a voice memo or film a quick video, there’s no better person to encourage your unmotivated future-self to get up and work out.
As a holistic health coach, I firmly believe that looking after our bodies is more than just exercise, so it's also key to consider the other positive things that you've done that day to put you in a great state of mind. Perhaps you ate really well, stayed hydrated, did something you love, relaxed or spent time with friends.
5. Get Inspired
Whether you create a vision board, follow new positive accounts on social media or revisit happy memory photos, it’s important to surround yourself with feel-good vibes.
Inspiration can also come from setting a goal, taking small actions and noticing their positive effects. Having an earlier bedtime, eating healthier and committing to a morning routine can help you reconnect to your body, which will hopefully help you to get back on the mat or in the gym. Having a larger goal will also motivate you to keep going when you hit smaller milestones.
Instagram and Pinterests are always great resources for finding motivation that really appeals to you, but I also find Mind Body Green an incredible source of information and inspiration. Their podcast is also great if you want to get clued up on all things health and wellbeing.
Remember to celebrate your achievements and positive intentions. It’s human to have highs and lows, but you’re doing great and I know you’ll come back from this down-time stronger than before.