Monday, January 20, 2014

50 Ways to Motivate Yourself to Work Out

Sometimes we all need a little kick in the butt. Motivation for me tends to ebb and flow over time. There are times when you just can't stop me and other times...well, I need a little push in the right direction. Whether you are just starting your fitness journey or you have been doing this for a long time, you'll almost always reach a point where you need to find a little extra motivation to work out.

 50 Ways to Motivate Yourself to Work Out

1. Don't over think it. Just do it. It's all in your head.
2. Tell yourself you just have to go for 15 minutes and if you really aren't feeling it after 15 minutes you can stop. 15 minutes is better than nothing.
3. Call a friend or family member and recruit a workout friend.
4. Look for inspiration online. Try Pinterest, Instagram, and Dailymile for starters. Follow inspiring people.
5. Do if for those who can't and would give anything to be able to work out.
6. Do it because it is good for your health, inside and out. It is not all about physical appearance.
7. Do it for your kids.
8. Do it for the stress relief and the endorphins.
9. Do it so you can brag about it later on Facebook and Instagram.
10. Do it for the people who said you wouldn't or couldn't.
11. Turn on upbeat music and dance around instead (it counts).
12. Change it up! Are you bored of the same old routine? Try something active that is totally new.
13. Join a class or a running group.
14. Take your dog for a long walk.
15. Put on your workout clothes and shoes, then you're already half way there, you just have to finish it off.
16. Remember how great you feel after you finish a workout.
17. Call or email a friend for encouragement.
18. Think about your goals. Write them down. Read them often.
19. Remind yourself that exercise is a privilege.
20. Remember why you started working out in the first place.
21. Do it so you can check in at the end of the day with an online community.
22. Do it for the "me time."
23. Do it because your actions could be inspiring others.
24. Do it because you promised yourself you would and you don't want to break the promises you make to yourself.
25. Do it because people that love you are counting on you.
26. Create a work out playlist. Nothing motivates me quite like music!
27. Print out a calendar and put it on your fridge. Fill in the boxes with your workouts.
28. Buy some new workout gear.
29. Or reward yourself with new workout gear after you successfully finished a month of workouts.
30. Be thankful that you can work out, that you are physically able to do it.
31. Look to someone who inspires you (online or in real life).
32. Remember that 80% of success is just showing up.
33. Hire a trainer.
34. Banish the negative thoughts. Drown them out with a positive mantra.
35. Set a goal, sign up for a race, or sign up for a competition.
36. Join a fitness challenge online. Do a search, there are literally thousands of free challanges at any given time with a built in online support system.
37. Eat healthy foods to fuel your body properly to do those workouts.
38. Tell your friends, family and the entire world wide web of your plans to work out.
39. Make a bet with a friend for a little friendly competition.
40. Read healthy living blogs, books, and magazines for success stories and motivation.
41. Surround yourself with people who have the same goals and aspirations (online or off).
42. Pay yourself! Put a dollar in a jar every time you work out. When you reach $100 buy yourself a kick-butt reward.
43. Do one small thing. You don't have to go from zero to 60. Remember that anything is better than nothing.
44. Remember to focus on progress, not perfection.
45. Do something that is fun for you. Workouts don't always have to be structured in the gym. Ride a bike, play sports, chase your dog around the back yard, crawl around in the mud, anything that gets your heart pumping.
46. Help someone else that is less experienced on their fitness journey.
47. Don't think it has to be all or nothing.
48. Use technology to track your progress and build a support system (apps, devices, etc.).
49. Remember that great line from the movie League of Their Own, "It's supposed to be hard. If it wasn't hard, everyone would do it. The hard is what makes it great."
50. Make a list of all the reasons you should work out and read it often (Oh look, that is what I just did).

How do you motivate yourself to workout when you need that extra push? Leave it in the comments!

Keep Running,


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photo credit: Edson Hong via photopin cc
photo credit: jerryonlife via photopin cc
photo credit: Edson Hong via photopin cc
photo credit: Thomas Hawk via photopin cc


  1. My favorites: anything is better than nothing and have fun! Running, riding and even lifting is fun for me.

  2. great tips! i'd say don't take off more than 1-2 days in a row... the longer you're away, the harder it is to get back. that being said, DO take rest days as needed which can actually HELP with motivation! :)

  3. I love this! For me, I always tell myself, I have never regretted a workout after it was done. It ALWAYS works for me!

  4. I'm definitely pinning this to remind me why I need to workout! Thank you =)

  5. High-Fives to all of the above! When I'm struggling to get my butt moving, I just remember how good I feel once I start sweating and get those endorphins going and I tell my brain to shut up and just go for it. Thanks for sharing!

  6. Great list. I usually watch TV Series on Netflix while I'm on the treadmill. It gives me something to look forward to and is sometimes that extra push to get me going.

  7. I live by the "15 minute rule" on the days I don't want to work out. 90% of the time I keep going, and on the occasional day I don't, at least I did something!

  8. What an awesome list! I may even print this out

  9. #1 is my new mantra... Lately what has been pushing me is knowing people are watching and learning or at least feeling inspired to get moving too. The other is the fact that I have 14-20 pounds left to lose and a trip to the beach at the end of June. This mama wants a new bathing suit! I hope it's ok that I am going to share this on my FB page. This is a great list!

  10. I am motivated to workout when I have a good friend to run with or a new workout to do!

  11. I do #38 all the time. If I announce it then I feel like I HAVE to do it, or everyone's going to think I'm lazy or something!

  12. I love these! #22 and #32 are big ones for me! Just showing up usually motivates me to do more!

  13. Great tips! Sometimes I work out just so that I can refuel with chocolate milk after it's over :)

  14. Great post! Pinned it from the SITS girls facebook pin share!!

  15. All good ideas! Working out in so important, and you feel great afterwards! I workout everyday.

  16. Great ideas! Commitment to your goals is crucial, though, it is possible to enjoy the process itself. When you see your shape improving, your mood is magically improving as well. In my case it's a perfect motivation for attaining my further goals. What helps me support my body during my trainings and diets is one special nutraceutical product - Super Army Formula by Military Grade. It keeps my body energized, toned and prepared for my active lifestyle.

  17. I feel healthier, less run down, more attentive and wakeful at school, and I feel that my recovery is better after a workout since I'm giving myself a huge amount of great things to reconstruct with.


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