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Last Updated on April 19, 2021

10 Ways to Quickly Boost Your Workout Motivation

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10 Ways to Quickly Boost Your Workout Motivation

You come in from a long day at the office, and you want to get a workout in, but you can’t find the motivation. Or maybe you think you have workout motivation, but “life” is getting in the way.

Making your workout a priority and finding ways to fit it into your schedule will offer you a host of health benefits, help you lose weight, and make you feel like you’ve got your mojo back.

Working out will be a lot easier if you view it as a gift you give to yourself versus a distasteful activity you have to get through. Think about your health and vitality — by working out, you are treating yourself as a priority and coming from a place of self-love.

Studies show that regular exercise changes the brain to improve memory and thinking skills.[1] So if you’re using the excuse that work is taking over too much for you to have time to work out, think of your workout as a part of your work day. You’re helping your brain be sharper at work.

“Healthy exercise is valuable not only for the maintenance of good physiologic function of the body, but also mental clarity, and the feeling of good health.” —Paul Dudley White, MD

Once you’re ready to make your fitness goals a priority and give yourself the gift of regular exercise routines, how do you implement your workout plans into your daily life?

Here are 10 ways to boost your workout motivation. These strategies will help you keep your fire for working out going strong.

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1. Commit to Your Calendar

Say you want to work out for 30 minutes 3 times a week. Look at your calendar for that week and see where those spots will fit in the best. Then, make a commitment to sticking to those times.

One exercise study showed that a big obstacle to maintaining regular exercise is being able to fit it into a person’s schedule.[2] Make these appointments with yourself unbreakable. Maybe you can handle variety, so one day a week you might have an early morning workout. Another day that week, you might fit it in after work.

2. Start Your Day with 20 Minutes for Your Workout

You may have great intentions for working out after work or during a lunch hour, but inevitably other commitments will encroach into that time and kill your workout motivation.

If you get on up and knock out your workout first thing, you reap the benefits all day long of that energy boost. This workout could be a morning walk or hitting the yoga mat right when you get out of bed.

3. Expand Your Horizons and Seek out Variety

Our brains crave variety. If you are stuck in the rut of the same old workout, it might be time to stretch yourself.

Brainstorm some wild ideas that sound appealing to you. Look for fencing classes in your area. See if there’s a place near you where you can rent kayaks, and look for some local outdoor clubs where you could go kayaking with others.

Even if the new thing you try is challenging, give yourself some time to stick with it enough to see if it might be for you.

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4. Include Social Time in Your Workout

Having a hard time fitting in a workout because of your social life? Instead of only getting together with your friends at the wine bar, see if you can schedule a hike in the park with them, or you could join a rec league like kickball. You could talk a friend into joining with you, or you could sign up by yourself and meet some new pals.

Some exercise research has reported that competition is a key motivator for exercise, and you can use that to your advantage in one of these leagues.[3]

Other opportunities include playing basketball or tennis at local parks, gyms, or fitness centers. Scope out some ways to make your workout more social or combine fitness activities with your social life to create more workout motivation.

5. Use Music to Inspire You

Is your playlist stale? Spend some time creating a great workout playlist. Search Spotify or create some motivating stations on Pandora.

Think about what songs make you move. If you hear that song, you just can’t sit still. Even the theme song from Rocky might be a good motivator for you.

You can create multiple theme playlists to spark more creativity and fun in your workout. How about making a playlist of Best All-Time Roller Skating Songs? Or Best Heavy Metal Workout Songs? Best 80’s Workout Playlist (maybe it includes Let’s Get Physical).

6. Find Some Cool Podcasts

If music isn’t really your thing, download podcasts or audiobooks that interest you. Getting lost in a good podcast or audiobook can make the time fly by during your workout. And if you get the satisfaction of “multi-tasking” — you’re getting your exercise in while reading a book or staying up to date on a podcast.

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For an extra boost of workout motivation, if you’re listening to an audiobook, stop it at a cliffhanger and decide not to listen again until the next time you work out. This will motivate you to start exercising so you can see exactly what happens.

7. Update Your Gear

Maybe you’re not up for working out because your workout gear is from the dark ages. If you go to pull out a T-shirt for your workout, and it’s full of holes, it’s time to re-do your workout wardrobe.

Think of getting new workout gear as investing in yourself. How often do we make sure our living rooms or kitchens are state of the art, but we don’t put any time, energy, or money into our personal effects?

It could be as simple as getting a new water bottle. Making sure you have supportive and properly fitting shoes is key to achieving your workout goals. And if you get a new workout tee or tights, it can make you more motivated to get moving.

8. Get Organized for Your Workout

Set out what you need as motivation for your workout. If you are going on a morning run, lay out your workout clothes alongside some motivational quotes the night before. Fill your water bottle and set it on the counter.

For the after-work exercisers, pack your bag of clothes to take with you to work so you have no excuse not to go to the gym. If you are coming home after work, set your clothes out so that when you come home they will be a not-so-gentle reminder to you saying, “It’s time to go on your walk!”

9. Use Alarms as Nudging Reminders

So you’re not a morning person. If you think getting up earlier to squeeze a workout in before work is just not going to happen for you, then set an alarm for the time you need to start preparing for your workout in the afternoon/evening.

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If you want to go on a walk at 6pm, set an alarm for 5:30pm as a reminder. When you hear the alarm, it’s a workout motivation reminder. You don’t want to shirk on your health and fitness.

10. Trade Exercise for That After-Work Happy Hour

Maybe you are skipping some workouts to meet co-workers at happy hour. Or you come in from a long day at work and have a glass of wine first thing to alleviate the stress of the day. While it’s sometimes nice to unwind with a glass of wine, doing so after work could become a habit, and you can replace that habit with exercise.

By cutting out alcohol right after work, it gives you more time in the day to get a workout in. Try to go straight from work to your workout, or put your exercise clothes on the minute you get home and head back out the door for your run or walk. Whatever it is, think of that happy hour as a new kind of “happy hour time” for your to treat yourself and your body to your workout.

Exercise can help stave off anxiety and depression, so if your post-work drink is to alleviate post-work stress and anxiety, give a neighborhood walk a whirl instead.[4]

The Bottom Line

Life sometimes gets in the way of our plans, including our plans to work out and stick to weight loss goals. However, by maintaining the attitude of self-love and giving yourself the gift of time to exercise, you can use the above tips to help you stay on track with your workout motivation.

By using some organizational tricks and remembering your reasons for making your workout a priority, you’ll not only find the time to fit it in but feel good about doing so.

More on How to Find Workout Motivation

Featured photo credit: juan pablo rodriguez via unsplash.com

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Reference

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Paige Bainbridge

Pilates Instructor, Wife, Mother, Blogger/Writer, Community Activist in Nashville, TN

7 Strategies on How to Motivate Yourself to Work out workout motivation 10 Ways to Quickly Boost Your Workout Motivation

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Last Updated on January 5, 2022

7 Practical Stretching Tips to Enhance Your Next Workout

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7 Practical Stretching Tips to Enhance Your Next Workout

Stretching is one of the most essential aspects of a healthy fitness routine. It’s also one of the most overlooked. Instead of thinking of this activity as a separate entity, consider stretching as a continuation of your exercise routine. By making stretching tips a part of your workout, you won’t neglect the attention your muscles and joints require to perform effectively.

Whether using stretching as a way to wake up, get your mind in the game, or recover from strenuous activity, your body will reap its short-term and long-term benefits. In the moment, stretching is a great way to warm up the body and prevent yourself from overextension and injury. In the long run, stretching daily can help loosen your tendons and muscles, and ultimately help you maintain a full range of motion later in life.

Taking these ideas into consideration, follow these 7 simple tips for stretching to add stretches back into your workout vocabulary.

1. Stretch and Stretch Often

Ultimately, your body can benefit from stretching daily. Many of us experience a somewhat stationary lifestyle at work, so we naturally need to warm up our bodies after remaining immobile for long periods of time.

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With only ten minutes of stretching, you can increase your strength, balance and flexibility. From working out to waking up in the morning, slow, easy movements can warm up the body. Just remember to be gentle; any jarring movements can cause injury and muscle tear.

For the best results, hold each stretch for at least sixty seconds[1].

2. Warm up Before a Workout

Similar to establishing a daily stretching routine, warming up the body pre-workout is vital for having a successful session and one of the most important stretching tips. Just grabbing your foot to stretch your calf for a couple seconds could actually harm your body, so make sure you begin slowly and take your time.

Attempting any exercise with “cold muscles” or without “waking up the body” will also hurt your body and cause muscle pulls and tendon tears. Try taking a short walk or elongating your stretches for optimal results.

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3. Gauge Your Tension

Stretching should never be painful. Monitor how your muscles feel as you stretch. Naturally, you should feel some mild tension, but don’t push yourself past the edge of discomfort.

If you’re starting to experience sharp pain or sensations that gradually get more severe, you are doing something wrong. Try to focus on one area at a time so you are only pushing yourself so far. When you begin to feel comfortable stretching, deepen your stretch, but don’t over-exert yourself.

4. Avoid Bouncing

Stretching tips don’t often mention this, but bouncing can be one of the most detrimental things you can do to your body while stretching. When your body constantly shifts, your muscles can tighten, and you can increase the risk of pulling or tearing a tendon. Find your balance or focal point, and remain steady.

When in doubt, try using a mirror to watch yourself stretch to improve your form. Don’t be afraid to consult your doctor or trainer for someone to monitor your posture and stance[2].

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5. Just Breathe

One of the main benefits of stretching is its ability to help the mind and body relax. Therefore, try to breathe normally and make sure you don’t hold your breath[3].

As you deepen your stretch, make sure to inhale and exhale slowly. Any abrupt, fast breathing or lack of breathing can cause tension in your body and increase your risk of injury. Make sure you are comfortable so that your mind focuses on the task at hand.

6. Vary Your Routine

While stretching, don’t forget to work on opposing muscles and incorporate as many muscle groups as possible in your routine for a holistic workout. Also, one of the most important stretching tips I can offer is to change your routine often so you don’t get bored.

Often, boredom can cause carelessness and a loss of focus, which, in turn, can cause injuries. Look to Yoga workouts[4] or Pilates classes, as they are great resources for finding new stretches.

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7. Always Remember to Cool Down

Stretching is also an excellent form of recovery to avoid muscle soreness. Don’t overlook this part of a workout, as it releases the tension in your body and increases blood flow to muscles that are warm and worked. Cooling down can prevent injury and decrease your heart rate after an intense workout. Do what you can to help your body quickly recover from your daily exercise routine.

Final Thoughts

Stretching tips are vital when participating in an active lifestyle. However, your body needs fuel to assist you through these daily routines. Therefore, don’t forget to eat the right foods and stay hydrated. Not only do you replenish your body with fluids and nutrients lost, but you can keep your muscles strong and ready for the next routine.

If you struggle with stress and anxiety, stretching can help you move into a calmer headspace and find both mental and physical balance. Furthermore, stretching can help you and your body focus on something else, which will help you move past the stress.

As you plan your next workout, incorporate time for pre and post-workout stretches to see how it improves your exercise experience.

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More Stretching Tips

Featured photo credit: Oksana Taran via unsplash.com

Reference

[1] Harvard Health Publishing: The ideal stretching routine
[2] Harvard Health Publishing: Six tips for safe stretches
[3] Penn State: Balance, Breathing and Flexibility
[4] Health: Best Yoga Poses for Your Trouble Spots

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