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Easy Ways to Get Motivated to Workout

Easy Ways to Get Motivated to Workout

Everyone struggles with coming up with the motivation to work out. If exercise were as easy as sitting on the couch eating popcorn, everyone would be an Ironman. Alas, staying fit takes work and a few clever mind tricks to keep us lacing up our Nikes and knocking out a great workout consistently.

1) Get a workout buddy for accountability

Whether you are lucky enough to find that special someone to kick your butt daily for free or you hire a trainer, having someone to motivate you is critical. Being accountable to someone for fitness goals is much more effective than answering to yourself. You will work much harder for someone else and see results faster.

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2) Join a club

The social aspect of working out is a great motivator to keep it up. No matter your fitness passion, there are great clubs in your area filled with amazing potential friendships. You will meet people who can encourage you and give you training tips. You can also tap into your competitive nature and try to keep up with the fastest members of the group. Joining my running and triathlon clubs improved my racing performance better than anything other factor.

3) Goals = Dreams with a Deadline

Determine your goals, write them down, and share them with accountability partners to keep you honest. Remember to make your goals SMART (Specific, Measurable, Attainable, Relevant, and Time Sensitive).

4) Work towards something

I don’t get serious about my workouts until I am training for a race. The fear of failure is a great motivator. Knowing your race times will be available to the world is often the final push needed to put in the time in training to see a new personal record.

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5) Reward yourself for reaching goals

Find fun ways to reward yourself for reaching your goals. Tell yourself if you reach a certain waist size, you will go shopping for sexy new clothes. Or, if you meet a fitness benchmark, you will plan a fun weekend getaway. Whatever you want to do, make it a prize for a challenge you can conquer.

6) Mark your calendar

Remember when your teacher put a gold star by your name for attendance? It was a major motivator for me to see an unbroken star streak. Believe it or not, this still works after kindergarten! Put a mark (or gold star if you prefer) on your calendar for every day you work out. After a while, seeing all that progress starts to look great and you don’t want to break the streak.

7) Read motivating stuff

Read books about your favorite athletes! Study how they overcame their training struggles – like lacking motivation – and implement their strategies into your routine. Ask your friends and fellow athletes to share positive stories about how they overcame difficulties. Filling your mind with inspiration often leads to perspiration.

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8) Get great entertainment for the workout

If you have a lot of alone time while training, make sure to fill up your iPod with motivating music or funny audiobooks. Only let yourself listen to those specific programs while working out. Whatever you choose, make sure you will have a good time. If you don’t have fun, you lose motivation quickly.

9) Embrace adventure

Try to find exciting new routes and adventure for your workouts. Exploration is a big part of life. Make sure you are working out in the most beautiful place possible. For example, instead of swimming in a pool, I embrace open-water workouts and swim through schools of beautiful fish. Instead of running on a dusty track, I will run barefoot on the beach or climb mountains to be rewarded with beautiful views from the top.

10) Acknowledge your success

Too many times, we just look on our failures. Don’t fall in this trap of being so hard on yourself. Instead, keep track of your successes. For example, here’s how it sounds in my head after a race, “Remember when you couldn’t run a mile? Well, now you ran a marathon. So what if the time wasn’t exactly what you wanted! There’s always the next race! But… YOU JUST RAN A MARATHON!” Keeping this mindset can help you off the precipice of more than a few potential pity parties.

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11) Have hot running clothes

The more you feel like an elite athlete, the better you will perform. When you know you look good during your workout, you are more motivated to keep it up!

12) Find what motivates you

We are all unique. I happen to be motivated by my own personal head games. For example, as soon as I wake up, I put on my running clothes. This way, I’m in the mindset to get my workout knocked out early in the day. I also have a better-earn-your-shower rule. This means that I don’t get to take a shower unless I’ve earned it by doing a workout. Of course, there are exceptions to this, but I try to follow it. Since I love taking a daily shower, I also make sure to earn it with a daily workout first.

Just remember, motivation is not a blessing reserved for a select few, it is a skill that can be learned and improved with time. Dig deep. Find your passion. Implement these strategies. And go for your dreams!

More by this author

Sarah Hansen

A corporate-sales professional turned entrepreneur

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Last Updated on November 15, 2018

Success In Reaching Goals Is Determined By Mindset

Success In Reaching Goals Is Determined By Mindset

What do you think it takes to achieve your goals? Hard work? Lots of actions? While these are paramount to becoming successful in reaching our goals, neither of these are possible without a positive mindset.

As humans, we naturally tend to lean towards a negative outlook when it comes to our hopes and dreams. We are prone to believing that we have limitations either from within ourselves or from external forces keeping us from truly getting to where we want to be in life. Our tendency to think that we’ll “believe it when we see it” suggests that our mindsets are focused on our goals not really being attainable until they’ve been achieved. The problem with this is that this common mindset fuels our limiting beliefs and shows a lack of faith in ourselves.

The Success Mindset

Success in achieving our goals comes down to a ‘success mindset’. Successful mindsets are those focused on victory, based on positive mental attitudes, empowering inclinations and good habits. Acquiring a success mindset is the sure-fire way to dramatically increase your chance to achieve your goals.

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The idea that achieving our goals comes down to our habits and actions is actually a typical type of mindset that misses a crucial point; that our mindset is, in fact, the determiner of our energy and what actions we take. A negative mindset will tend to create negative actions and similarly if we have a mindset that will only set into action once we see ‘proof’ that our goals are achievable, then the road will be much longer and arduous. This is why, instead of thinking “I’ll believe it when I see it”, a success mindset will think “I’ll see it when I believe it.”

The Placebo Effect and What It Shows Us About The Power of Mindset

The placebo effect is a perfect example of how mindset really can be powerful. In scientific trials, a group of participants were told they received medication that will heal an ailment but were actually given a sugar pill that does nothing (the placebo). Yet after the trial the participants believed it’s had a positive effect – sometimes even cured their ailment even though nothing has changed. This is the power of mindset.

How do we apply this to our goals? Well, when we set goals and dreams how often do we really believe they’ll come to fruition? Have absolute faith that they can be achieved? Have a complete unwavering expectation? Most of us don’t because we hold on to negative mindsets and limiting beliefs about ourselves that stop us from fully believing we are capable or that it’s at all possible. We tend to listen to the opinions of others despite them misaligning with our own or bow to societal pressures that make us believe we should think and act a certain way. There are many reasons why we possess these types of mindsets but a success mindset can be achieved.

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How To Create a Success Mindset

People with success mindsets have a particular way of perceiving things. They have positive outlooks and are able to put faith fully in their ability to succeed. With that in mind, here are a few ways that can turn a negative mindset into a successful one.

1. A Success Mindset Comes From a Growth Mindset

How does a mindset even manifest itself? It comes from the way you talk to yourself in the privacy of your own head. Realising this will go a long way towards noticing how you speak to yourself and others around you. If it’s mainly negative language you use when you talk about your goals and aspirations then this is an example of a fixed mindset.

A negative mindset brings with it a huge number of limiting beliefs. It creates a fixed mindset – one that can’t see beyond it’s own limitations. A growth mindset sees these limitations and looks beyond them – it finds ways to overcome obstacles and believes that this will result in success. When you think of your goal, a fixed mindset may think “what if I fail?” A growth mindset would look at the same goal and think “failures happen but that doesn’t mean I won’t be successful.”

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There’s a lot of power in changing your perspective.

2. Look For The Successes

It’s really important to get your mind focused on positive aspects of your goal. Finding inspiration through others can be really uplifting and keep you on track with developing your success mindset; reinforcing your belief that your dreams can be achieved. Find people that you can talk with about how they achieved their goals and seek out and surround yourself with positive people. This is crucial if you’re learning to develop a positive mindset.

3. Eliminate Negativity

You can come up against a lot of negativity sometimes either through other people or within yourself. Understanding that other people’s negative opinions are created through their own fears and limiting beliefs will go a long way in sustaining your success mindset. But for a lot of us, negative chatter can come from within and these usually manifest as negative words such as can’t, won’t, shouldn’t. Sometimes, when we think of how we’re going to achieve our goals, statements in our minds come out as negative absolutes: ‘It never works out for me’ or ‘I always fail.’

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When you notice these coming up you need to turn them around with ‘It always works out for me!’ and ‘I never fail!’ The trick is to believe it no matter what’s happened in the past. Remember that every new day is a clean slate and for you to adjust your mindset.

4. Create a Vision

Envisioning your end goal and seeing it in your mind is an important trait of a success mindset. Allowing ourselves to imagine our success creates a powerful excitement that shouldn’t be underestimated. When our brain becomes excited at the thought of achieving our goals, we become more committed, work harder towards achieving it and more likely to do whatever it takes to make it happen.

If this involves creating a vision board that you can look at to remind yourself every day then go for it. Small techniques like this go a long way in sustaining your success mindset and shouldn’t be dismissed.

An Inspirational Story…

For centuries experts said that running a mile in under 4 minutes was humanly impossible. On the 6th May 1954, Rodger Bannister did just that. As part of his training, Bannister relentlessly visualised the achievement, believing he could accomplish what everyone said wasn’t possible…and he did it.

What’s more amazing is that, as soon as Bannister achieved the 4-minute mile, more and more people also achieved it. How was this possible after so many years of no one achieving it? Because in people’s minds it was suddenly possible – once people knew that it was achievable it created a mindset of success and now, after over fifty years since Bannister did the ‘impossible’, his record has been lowered by 17 seconds – the power of the success mindset!

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