Motivational Monday: 10 Steps to Staying Motivated to Work Out

motivation for working out

I will admit – I am a “buy now, pay later” type of girl. When it comes to shopping, eating or anything I do. When I want something, I want it now. Patience is a virtue, but not a virtue of mine..and when it comes to working out/weight loss this can be a very bad thing.  When you work your arse off for a month straight and see no results, the first thing I want to do is eat a cheeseburger, pizza, french fries, chocolate. Yeah, chocolate. Either way sometimes it’s very hard for me to see the big picture. I get tired, I get lazy, I just get unmotivated. 

Time and time again it seems like I start from scratch because I screw up, and like I talked about before – I fall off the wagon.  But this time around is different, I’ve found a few steps to help me stay motivated, and I have to tell you. So far so good!

1. Get your workout over with – Before any thing else takes over your day, work out either in the early morning before work (or RIGHT after) or before the kids get up (or home from school).  Write it down in your calendar because if your workout is not in your schedule – it does not exist.

2. Tell Yourself – Have  music to wake you up prior to your workout , or have it going on your way to the gym. I have my alarm set early and the text reads “You gotta’ get your work out in, so GET UP!”

3. Write it Out  – Write down your goal and put it up in your bedroom, your bathroom, your desk, or heck, even your frig. Some where you can see it EVERYDAY.

4. Performance Cue –  Instead of watching the clock, or timer on your machine – set up 30 – 45 minutes of music on your phone or iPod. Set a work out schedule to each song, and before you know it – your done! I have fast         upbeat songs for when I’m running, and more toned down songs for my warm up , and my cool down.

5. Even When Your Down– DO IT. The more you keep this promise to yourself, the easier it will get to keep doing it.. You will sharpen not only your body, but your mind as well.

6. Have a workout partner – You motivate your friend – and visa versa. Even if you can’t have a ‘literal’ work out partner, then a friend whom has the same goals as yourself, can be your accountability partner.

7.  Know what  you want:   Are you doing this to work out, get in shape, train for a sport or a run? Do your research. Make sure you know what exercises you should be doing, how far you should be pushing yourself,
and how far you should be after a certain time period.

8.  Understanding Fitness – Once you understand that fitness, flexibility, speed, agility, strength and power are all components of performing at your best, it is easier to stay motivated to work out and build the foundation needed to prevent injuries and be your best.

9. Change it up – Don’t do the same old workout week after week. Not only will you get bored with it , but your body will stop responding. Change up the workout by adding weights, calisthenics, new exercises, new cardio options over a  2-3 weeks.

10.  Never let go  – Not everyone can be first place, first pick, or top 5. You will always have someone who is better, faster, stronger. But ask any coach/fitness expert  if they would rather have a group of hard working players with heart or a group of talented players with little heart??  Hard work wins every time.


motivation for working out




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4 Responses to Motivational Monday: 10 Steps to Staying Motivated to Work Out

  1. I workout because it makes me feel good

  2. Lydia says:

    So I have this very particular outfit that I want to wear. It hangs in my closet so I can see it regularly. I want to fit into that little thing. 🙂

  3. Great tips! I have been in a funk lately and keep making excuses. I am going to post your list on my fridge as a reminder. Thanks for sharing.

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