We’ve all been there – faced with the seemingly daunting task of yet another workout….another visit to the gym. Ugh. We know we’ll feel better once we do it, but right now the bed/sofa/glass of wine with a friend seems so much more appealing. Occasionally, it is okay to let your workout slide, but if you find yourself passing up more workouts than you participate in, it’s time to re-energize. Below are 10 ways to get out of that rut.
- Switch it up! Are you stuck in the same boring routine?? No wonder you don’t want to lace up your sneaks. By doing something different, or trying something new, you will not only be re-engaging your mind, but more importantly, you will be taking your body off auto-pilot and exposing it to new metabolic demands. Take your workout outside. Try a new machine at the gym. If you usually train at the beach, take it to the hills.
- Try a class. Take a peek at the group exercise schedule at your gym…..stop in on a strength training class, take that yoga class you have been meaning to try, or get your groove on with a little zumba. The group atmosphere can be a motivating, refreshing change.
- Appeal to your intellectual side. Remind yourself WHY you work out in the first place. Exercise keeps you healthy, maintains your energy, cuts your risk of disease, helps you sleep, boosts your immune system, reduces stress, keeps your fat pants at the back of the closet….the list goes on and on.
- Set a goal for yourself. Do you have a friend’s wedding, a class reunion, or a beach vacation coming up? Or perhaps there is a local 5 or 10K you have always wanted to try. If you have an event to train for or look forward to, you’ll realize how important every workout is so you’ll be more likely to stay on task.
- Reward yourself. At the end of the week or month, if you hit your target number of workouts – schedule a massage, treat yourself to a mani-pedi, or buy yourself that special something you have been eyeing.
- Take a day off. Schedule it and enjoy it. That way you can enjoy a relaxing workout free day without the guilt. Reward yourself for all of your hard work the rest of the week and give your body (and mind) time to regenerate. Plus, when you take these scheduled days off, you realize how much better you feel on the days you workout.
- Crank it up a notch! Pressed for time? Not an excuse to blow off your workout. Substitute intensity for duration. Often the shortest workouts are the toughest. Pick any 4 bodyweight exercises (ex: squats, push-ups, lunges and dips) and perform each continuously for 30 sec to 1 minute. After you have done all 4, rest for one minute and repeat. Work up to 6 sets.
- Still can’t bring yourself to go? Follow the 10-minute rule. Tell yourself you will workout for 10 minutes and after 10 minutes if you aren’t having fun, you can shut it down and head back to the couch. Some of my best workouts have come on days when I was only going to do 10 minutes. Chances are, by the time your 10 minutes are up, you are over the hump and can commit to the rest of the workout. If not, you are still better off because any movement is better than nothing.
- Enlist a friend. If you have someone to meet, you are less likely to bail on a workout because someone else is counting on you. Plus you can catch up as you warm-up and cool down.
- Bribe yourself. Download some new songs to your iPod – a guaranteed way to jump-start a new workout. Tired of the same cotton tee you’ve been wearing since college? Treat yourself to a new dry-fit shirt, or a new pair of workout shorts or shoes. Nothing like a couple new threads to re-invigorate you.
It is important to note that sometimes, when you don’t want to workout, your body is telling you something. You may be overtraining and you may NEED the break. In that case taking a few days off is the best thing you can do for your fitness. However, if you aren’t getting your sweat on 5 or more days a week, chances are you should get up and go. Be honest with yourself. Or send me an email and I’ll let you know!
Hopefully with these tips you will be up and moving in no time. If all else fails, JUST DO IT. No one ever said exercise would always be fun, and it certainly isn’t easy, but it’s good for you. Your life depends on it.