Sustaining workout motivation (video post).

by

Today’s simultaneously answered Twitter question is:

How do you keep motivated to workout? I tend to lose my motivation quickly.

httpv://www.youtube.com/watch?v=aTPFAj_0-DM

httpv://www.youtube.com/watch?v=If1gO8EbaJI


Please to chime in with your suggestions & tips with regards to sustaining exercise motivation below.

Im confident we could all (if by all you mean me —-which I do) use a few more tips for our arsenal.

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Comments

  1. Motivation varies day to day for me…(cardio is what is difficult for me to get motivated to do as well)

    …sometimes its to tick another box on my to-do list.
    …sometimes its to beat my previous top intensity
    …sometimes i keep going so that I can listen to my fav song one more time
    …sometimes its because I’m excited to try something new in the gym.

    Lovin’ this week so far Miz!

  2. I have a calendar on the wall with writing space for each day and I write down ahead of time what I will be doing e.g. spinning, walk, gym, kick-boxing etc.. I also include my rest days. I then get great satisfaction ticking each one off with a big coloured marker. Those big bright ticks are great motivation and give a fantastic sense of accomplishment.

    Of course I don’t always do everything I set out to do but seeing the ticks on what I have done reminds me that I have still achieved that week so it’s not the end of the world.

  3. I struggle to keep myself motivated and while I am not a believe in the idea that misery loves company (at all) it makes me feel better to know that YOU struggle as well, Miz.

  4. I’m on the down side of motivation right now. So I’ll be checking back to see other peeps answers! 🙂 One thing that works for me is making exercise a priority. Scheduling a time to do it. Not just saying “I need to workout today” without a time in mind. When I do that I don’t get a workout in!

  5. I like your notion of only doing things when working out that you don’t other times.

    TOnight I will try jumping rope (? it’s all I have at home. any other suggestions?) while I watch some trashy television.

  6. ive totally been keeping myself motivated with the prospect of nice weather approaching AND my mizfit match, jenn! she has been such a great motivational tool 🙂

  7. I LOVE THIS VIDEO.

    I like seeing how fit you are (those arms!) and that you have days where you don’t want to work out and you do it anyway.

    A while ago in a post (can you link it? I can’t find it) you said something along the lines of: we are grownups and working out is just something we have to do to stay healthy. Just go do it!

    That has stuck with me.

  9. GOOOD MORNING. Im kinda liking the time change as even though Im getting up tired the Tornado is sleeping in until her body tells her it’s 5a which is really 6a now! 🙂

    Im off to workout but wanted to answer:

    *MizFit Matches are coming but not until mid-way through year. JULY.

    *I do recall that post (will look later as well) but for me it’s all about (monday through friday) WORKING OUT BEING PART OF OUR JOBS AS ADULTS. We dont have to like it but we OWE it to those who love us (family friends) to STICK AROUND and STAY HEALTHY. During the workweek it’s just another thing we must do (or thats the mindset I STRIVE for anyway 🙂

    *writers guidelines are FINALLY posted above. CLICK. READ. SUBMIT! (dont get PARALYSIS BY ANALYSIS 🙂 sumbit!)

    off to exercise….

  10. Find something you really like doing. For me it’s walking indoors or out with my dogs – I especially like the dog walks.

    I need to change it up periodically or I get bored.

    I have a stockpile of DVDs to choose from – Prevention walk, Biggest Loser, Leslie Sansone, Jillian.

    I have to keep it simple but include variety or I won’t do it.

    Another thing – this a.m. I did 15 minute indoor walk because it’s raining. I’ll do another 15-30 tonight. I like the short walks because they don’t feel like such an imposition when I am in a slump.

  11. Sometimes it’s so simple that we make difficult.
    Remember that you have the ability and opportunity is enough.
    Are you overseas in the trenches getting shot at?
    Are you disabled that you can’t improve your situation?
    Are you ill?
    Are you blinking and breathing on your own.
    Well then… maybe it’s really not that bad?

    (Maybe that was too grim)

    But it’s the reality we all face. Excuses are created to make ourselves feel better about what we are not doing.

    Sooner or later either the excuses win, or you do.

    Simple

    Now go Create what you Crave.
    Carpe Diem

    LOVE.

  12. I think my motivation came from bad medical news that wasn’t getting better. High blood pressure, heart disease and finally diabetes made me say to myself “what are you doing?” As I get older, I looked at my mortality with much more intent than I ever did before. I guess I find death to be a really big motivating factor.

  13. My mind is made up ahead of time that the workout is happening, whether I’m motivated or not. Then, there’d better be a darn good reason for me to skip it. I only have two or three unscheduled “days off” a year, and motivation is not part of the equation.

  14. I agree with Strong One. I have always wanted to do a half marathon. But I’ve had plenty of excuses as to why I shouldn’t train. Well this year, I decided to train *for* a charity. If my honorary teammate can live in and out of hospital stays and doctors offices, I can get up in the morning to get a few miles in. That’s motivation for me.

  15. YES YES YES D’MAMMA!

    and another one which I forgot to mention which Im about to put into motion:

    ALWAYS HAVE A PLAN B (yes. shouted that at you!)
    Is your PLAN A to workout for an hour after work? half cardio and half weights?

    Did an UNEXPECTED CURVEBALL OF LIFE GET LOBBED YOUR WAY? Do you only have 30 minutes now? 20?

    Dont let yourself use that as an excuse.
    I ALWAYS have an OPTIMAL plan and a IF TIME GETS SHORTER plan.

    in summation (says the lawyerwife) ALWAYS HAVE A PLAN B.

    off to get the B.

  16. Great post/video MizFit. I really like the tools online at the WOWY SuperGym. It is part of the free area for Team Beachbody. You can select virtual workout partners in advance so that others are counting on your to log in your workout. I also like watching my month fill up with workouts on the tracking calendar. This helps keep me motivated as well.

  17. There goes skipping my workout today.

    At first I did not but the more I read your blog the more I like the idea of it isn’t a choice.

    That working out is part of our job as a adult.

    I guess I have to go and do my job.

    🙂

  18. I’m a bit like dragonmamma. I set aside time for my exercise and psych myself up with the mental expectation that I will DO IT. I also try to be very POSITIVE about the time spent and have convinced myself over the years (through repetitive thinking) that he time I spend swimming/walking/cycling whatever is ME TIME and I revel in it!

    Other motivators – a rewarding smoothie at the end of a long run, weather’s a biggie, the friends who sometimes keep me company on walks or bike rides, frequent change-ups to my routine. My bf and I started taking daily walks and that was a huge motivator – we realized that the walks were a great way to have good quality talking time, and we both looked forward to it.

    All this being said, I’ve had little motivation lately for swimming. This is probably a sign that I need to mix up my routine!

  19. Best thing I ever had was a friend who waited for me at 6 a.m. so that we could walk. I *had* to get out of bed and start, because I couldn’t call her… and after that, it was relatively easy.

    Yes, I need a new friend. I keep trying to talk my office friend into moving across the street from me…

  20. Sometimes rewards and tricks are not enough for me.

    I think: so I don’t get a manuicure? I can stay in bed longer.

    HELP!!! LOL

  21. Here’s the mantra I developed during my year as Shape magazine’s Weight-Loss Diary columnist: Something is better than nothing and nothing is never an option. So even if I just get in a 10-minute walk, I’m maintaining the discipline and habit of being active, making it all the easier to get back on track the next day.

    Other things that help are mixing up the routine (trying a new class or workout helps keep boredom at bay), getting dressed to work out first thing in the morning, making a date to work out with a friend and recognizing when my lack of motivation is temporary.

    I love Miz’s habit of putting on the bandana — a signal to the self that it’s time to get down to business.

    Great video, Miz!

  22. I have a minimum that I must do, no negotiation. I’ve worked damn hard to form that habit and I’m not going to let myself down now. Like you Miz, I don’t always want to do it, but I do it anyway.

    I’m constantly on the search for things that engage me. Right now it’s bodyweight exercises, I love the idea of my workouts being equipment free.

    There are always going to be parts of my workout I have to do, parts I don’t love so much. But then there can be parts that I can’t wait for, parts that make me really genuinely happy, and that’s what motivates me.

  23. I celebrated my 53rd yesterday. Like Tom says, death can be motivating. Cancer is motivated because cancer likes less fit bodies in the way that a cancer cell might latch onto a less fit body instead of trying to fight it’s way around a fit body with all the benefits of powerful immune systems and the benefits of being fit. Strong One also nailed it. If you aren’t any of those things that he/she listed, maybe just do it (like eating your vegetables, Natalia.

    Once I get moving, it only takes getting thru the first 5 or so and then, I am on my way to better health.

    Yeah, cancer and death have both been motivating for me. I want a body that will help me fight illness. I don’t want to be in the position where I did nothing and didn’t have a fighting chance if it comes back. In fact, I’m up early and off this computer to go get on the elliptical now.

  24. (refers everyone above to PODs comment)

    and sara? I FEEL YOU.

    so often it IS the Id rather be slack than read my trashy mags 🙂

    I cant lie to you.

    And on weekend? that is sometimes what I choose to do.

    which makes me all the more hardcore (focused? tomato/tomahhhhhto) during the week so I BUILD IN the luxury of a blow off every now and then.

    Sick hubby calls…

  25. I like the idea of an “Active Rest Day”. I think I’m going to use that…Where it’s not that I *don’t* work out, I just do an *easy* work out, like just yoga that day ^_^

    Thanks!

  26. Those are some great tips! My motivations have changed many times over the years but most recently the thing that is motivating me the most is having a coach and having to report back to him on my workouts. That is something I’ve never done before and he’s gotten me back to the gym to strength train, something I don’t love but I’ve been wanting to do more of but just never seemed to have time to do with all the other (more fun) cardio training for tris. Thank goodness as the last couple years I’ve felt like I’ve been falling apart with injuries here and there. Like the new more muscular look too!

  27. This is a good one for me today as I am exhausted a lot lately (and today especially so). The main thing for me is I try to do workouts I enjoy (at least a little). I personally hate boot camp style workouts so I stopped putting them on my schedule. I mainly use workout DVDs for my exercise, so I also only keep the ones I like. If I spend an entire workout being annoyed by the instructor then I should sell that DVD. I also give myself some leeway. Today I plan to do weights, for example. I have a DVD picked out to use, but if when it comes time to put it in I feel like a different DVD that is still weight-focused, I’ll do the different one. Sometimes I even go crazy and lift without a DVD.

    I also have a lot of DVDs that include premixes for shorter workouts so that I can’t use the tight on time excuse (which doesn’t mean I don’t try to use that excuse some days anyway).

    I find it much easier to get motivated to work out than I do to eat right, though–that’s where I need more motivational tips!

  28. Motivation – touch subject for me lately!

    The one thing I have resorted to lately, is repeating to myself skinny girls don’t sit on the couch. Fat girls do. Right or not, it has worked…

  29. This post has me considering getting a pedometer (have one Miz? anyone?) because I am wondering if I underestimate the amount of exercise I get on my off days through just walking (chasing my twins)!

    any tips on picking a ped?

  30. Long ago I established a schedule with an absolute minimum amount of exercise and a time to do it that I knew I could pull off unless I broke a leg or fell very ill or something. It’s important to maintain the habit so just getting into your workout gear and getting set up even if you feel like you need to go easy and just do the minimum that day is huge. “Just start.”

    A lot of times I’ll start to think “I’ll take it easy today” but once I get going I get into it and I end up doing an intense workout anyway. But building in that flexibility within the structure I think will keep you from quitting altogether.

  32. I’m presently without video access (sob!), but I’ll take a shot at the topic o’ the day.

    My motivation for exercise is that I enjoy it, I feel better, and it keeps me from gaining back lost poundage. It also forgives the occasional brownie. 🙂

  33. I needed this. Definitely had a bad couple of days that reduced me to the fetal position on the couch. Will be getting off it to try my belly dancing DVD and a mini-arm workout.

  34. You make a good point- sometimes just getting the garb on is that push for me because it like resets my thinking and gets my body craving that cardio burst that awaits.

    I have to mix it up or 1, I get bored, and 2, I plateau with my progress. Call it workout ADD, but I like variety.

    I have never really considered the active rest as a way of listening that my body is tired. I always think of it as slacking. But something is better than nothing. I fall in to that category that I want the ideal workout if I am going to put in the time. I want it on MY terms. But with kids, that just can’t happen every day for me and it is a disservice to them to not take care of myself.

  35. I think that sometimes when I struggle with keeping myself motivated, the thing that really works for me is changing things up a bit. If I am not into the idea of running or biking for a certain period of time, I might do a little of both. Or, I might do some sprints on the TM for 30 minutes and then hit the bike for a nice 30 minute ride. I think being flexible and changing things up a bit will keep the excitement in the workout. At least that works for me.

  36. Honestly, if I counted on motivation to get me to workout, I’d still be sitting on my butt. For me it was just a decision to COMMIT to a healthy lifestyle and to choose that every day. Some days I really hate working out and I don’t want to do it, but it’s a non-negotiable for me, so I do it anyway. And other days I LOVE it and feel so good. On days when I don’t feel like it, I remind myself that I NEVER regret working out but I ALWAYS regret being a lazy bum!

  38. I’m in the honeymoon phase of my workouts and hope this lasts longer than that phase of my marriage (which DID last for quite a while, actually. The phase, I mean. The marriage is still going strong. Geez, I can get off track!). I like what Erin wrote above – I’m committed to these workouts, and I.Just.Go. End of discussion. So maybe money is my motivation? Hmmm…

  40. Having a Plan B is something that gets me through, Miz. You are RIGHT on! I also have two little bits at home that remind me how much happier I am when I work out. It is hard to ignore a 4 year-old and a 2 year-old running around the house in their “yoga gear” singing. “Mama, Exercise! Go, Mama, Go!” and then rolling out their own yoga mats to move their bodies while I do my strength training next to them. 🙂

    That, and yesterday I discovered my running legs have returned after a long haiatus (sp?). They’re looking more slender and muscular (not to mention, sexy!), and I’d like to keep them that way now that I’ve worked so hard to get them back.

    Great post (but that’s no surprise!).

  41. Not working out is just not an option! That’s how I tend to think and that helps a lot with motivation.

    When I’m traveling, I don’t “workout” per se… rather, I explore and have fun and try new things. I end up spending the majority of my time walking around and climbing stairs of bell towers etc, so I’m getting in some exercise just by doing the sightseeing 🙂

    Other motivations: having already paid for an exercise class (I’m cheap. I don’t want to be paying for something I’m not going to go to), and making arrangements with friends to get together and exercise (can’t really let them down by just not showing up!). Also a good motivator is that “If I try a new exercise then I can blog about it!” hehe.

  42. 1. Tricking myslef. I tell myself to go for 30 minutes and it can be a very easy 30 minutes. Once I get to the gym/get on the bike at home, I tend to start pushing myself.

    2. Mixing it up. This morning I overslep and had to do the bike at home to make sure I was off by the time the kids were up. I was bored with the usual and switched to “Random” and for some reason that just made a huge difference for me.

    3. I have given up Diet Coke EXCEPT if I am laying in bed at 5:30 and just don’t want to get up, I will let myself have one before going to the gym…crazy reward, but it really motivates me to get up!

    4. Personal trainer…if I paid for the session, I am going, no matter how I feel!

  43. my motivation is that I am a total b*tch if I don’t get to do some kind of exercise every single day. I am much happier if I get to do that ALONE since my children are attached to my body (usually whining and crying) 24 hours a day.

    With a traveling hubby though that doesn’t always happen. I have been forced to be creative but I will go out of my way to get my “sweat” on!

    now, I need a video post on how not to shovel down 75000 calories after said screaming children go to bed at night.
    all of my workouts are negated in one giant swoop of my food-claw. 🙁

  44. Also, having a back-up, like DVDs very different from what you usually do. Last week when I was stuck in the house with a sick child, I did a Jeri Love “Get Ripped and Shredded” or something like that, while she was napping. It is good to have the variety. Generally, I don’t like DVDs but they are great as a back-up.

  46. Love all of your thoughts and insights and will compile them into a tip post later perhaps!

    I think it was Hannah above on handheld so I can’t see who mentioned (paraphrasing) feeling as though active rest/day off is being slack?

    I also have gotten a few emails in this vein. Asking about how I know when I’m truly tired or really just lacking in motivation.

    For me I know. In my heart of hearts, when Im STILL, if I don’t want to exercise because I. Don’t. Wanna. or if my body is asking for a rest day because IT needs to recover.

    Thoughts?

  47. I, too, like Fig want tips for how you stay motivated to eat healthy!

    I like my Body Pump class so that’s pretty easy for me but the diet is hard.

  48. well I think this blosworld keeps me super motivate, like you MIZ! I also think about what I feel like after a workout, and how I LOVE that feeling so it get’s me moving! or shoot putting on my bathing suit gets me motivated!

  49. It’s hard for me to advise people on motivation because I actually run because I LIKE IT, which is so difficult for many exercisers to understand.

    I do, however, think that I have more “direction” when I’m training for a specific event, especially because marathons are so darn expensive and I only do a few a year. Wanting to do well (and not die during such a long and hard effort) is a great motivator.

  50. Im so like that Jess with the weights. I love them. How they make me feel. The exertion of doing them. The soreness afterward (cue montage clip from the piece of cinematicwonderment called GI JANE).

    the cardio? GoodGoshIDoNotLove.

    which is almost like last weeks post about whether you want your fitness guru to have had a weight struggle in my opinion.

    we all know struggle and we all know things we dont like but know we have to do anyway (*sigh*) yada yada yada Ill bet (just by reading your blog) youre a GREAT motivator.

    Miz, who CAN NOT BELIEVE no one has mocked the look on her face in that freezeframe! Lovely…

  52. To keep myself motivated, I am always trying new workouts. I used to do nothing but run run run, but then my body told me it needed a change. I’m currently on a yoga kick, but I love trying new strength training classes or DVD’s. Sign up for a bootcamp cardio or kettlebell class. Find a challenging new workout on YouTube using your own body weight. Check out Charlotte’s blog for some great options: http://www.thegreatfitnessexperiment.com.

    There are all kinds of ways to challenge your body out there – you just have to find them. I guarantee it will keep things interesting. 🙂

  55. You two are so funny.

    Ok Kelly was funny at the beginning of her video.

    Miz? You’re making me think too hard today.

  56. The truth is, when I am tired/sick, I still want to do things but probably shouldn’t. When I am saying, “I am too tired/sick to do this”, it is almost always not the reality of it.

  57. If I can remind myself how much I truly value something, I will do it regardless of whether or not I’m motivated. This applies to spending time & energy on my loved ones– even when initially I’m exhausted and just want to be left alone– and it also applies to spending time & energy on myself, which I do through working out. I think most of us probably do the first one all the time without being motivated, but just because we don’t give ourselves the option not to (visiting the nursing home, waking up in the middle of the night to feed a new baby, whatever). For me, I think the key to making working out a habit was realizing I didn’t have to be motivated, I didn’t even have to particularly enjoy it, I just had to value myself enough to fulfill my duty to myself.

    (I do enjoy it, though, just like most days I leave the nursing home– or whatever that day’s familial duty is!– feeling much, much happier and like a better person.)

  58. Thanks for stopping by to visit…I came by to return the favor and love your site! My motivation to work out? Hmmmm? I wish that I could say I LOVE to exercise and all that wonderful stuff, but I’d by lying. Honestly I think the majority of my motivation to exercise comes from the memory of what I looked and felt like before I lost the weight. I know without a doubt that I don’t ever want to be in that position again, and because of that, even when I’d rather not hit the trail and walk 5 miles or I’d rather not go to the gym…I do it because I know it is what helped me reach my goal and it is what I must do in order to maintain the loss.

  59. I have a real problem with motivation when my routine changes. Those days I have to mix it up and just do something 🙂 Once I get started………I always do more than I had planned. It’s like the light bulb moment “Oh, yeah, this feels good”………..

    I love the spin on this week! SO GREAT!

  60. I’m bookmarking this post!!

    This winter seems to be going on and on and I’m getting more and more slack!

  61. I had this issue on Sunday – didn’t wanna do it, wanted to stomp my feet and have a tantrum. BUT. I went to the gym, cranked out 50 minutes on the treadmill, for more mileage than I expected and I felt GOOD afterwards.

    Gotta remember that feeling when I feel like throwing my toys outta the cot and not exercising.

  64. Wish I had something different to add, but here’s what I’ve found useful. (And no, I wasn’t always into exercise. I spent 13 years cozily ensconced in either a couch, car seat, or office chair. Other than occasional walking, bike riding, or swimming, I did as little as possible.)

    – Like Tom Rooney, I started exercising to help postpone (and hopefully avoid altogether) diabetic complications. It’s just what I have to do, just like flossing and taking my medicine and eating properly. (The “I do it because I’m a grown a$$ woman” post stuck with me, Miz. 🙂 ) I’m finding that it’s helped me get things managed enough that I can allow occasional treats without totally screwing up my blood glucose levels. That’s been a nice extra. As I’ve developed the habit, the good feelings after a good workout have become motivating in themselves. (I might not always want to work out, or enjoy it at the time, but I ALWAYS feel good after.)

    – Kelly is so right about putting on the workout clothes. I set things out the night before, so I’m not stumbling around half-asleep trying to put on the workout clothes or pack the gym bag. Once I put on the clothes, it’s my cue to at least do a little something. And once I get passed that “just do a little something,” I’ve always kept going until it’s done.

    – I like the “active rest day” idea. The weekends are my “active rest days”…I look for ways to be active, but I don’t schedule workouts on those days.

    – Oh, and I love the plan B strategy. I keep plans C, D, E, etc., too, because life is just that busy sometimes. Workout DVDs, hand weights and stationary bike at home, gym next to work, chunking workouts so that I do 20 minutes in the morning and a 20 minute walk at lunch…many strategies to get *something* in my day. This also helps when I don’t feel like doing a particular workout. (So when I am sore from BodyPump class and don’t feel like running the next day, I do a walking or dance workout video.)

    – Today’s motivation: I told myself I could have a small chocolate chip cookie in my lunch today if I chose running instead of something lower impact.

    – I liked what Sagan said about being able to blog about exercise you don’t like. I, too, am a sucker for blog-fodder. That motivates me to try new (to me) fitness things.

    – As Jess mentioned, training for an event is motivating. I found having an event to train for helped me get started running, and I loved the feeling of running a race. So much so that I set a goal this year is to race once every quarter.

    (I’m also loving the dual face-time videos!!! Thanks, gals!)

  65. SO TRUE VICKIE.
    And I say that frequently now to Ren Man.
    I’m so not stopping because I’m waaaaay to old to start again*

    (*The preceeding refers not to rest days but to long yawning months away from exercise & clean eating. Thank you.)

  66. I have to mix it up. I can get in a rut easily.

    I also just subscribed to Oxygen magazine. And cute new workout clothes usually do it too. 🙂

  67. Such a timely topic given that I am on work overload, fighting a sinus and ear infection and have been up for weeks with sick babies…. AND I am in a period of remotivating myself…

    I stay motivated by a few key things-

    1. regular races scheduled into my year- rain, sleet, illness, work – I make my races (half marathons quarterly and in June a full marathon) work for me,
    2. I do stuff I love like yoga, and I run places that are beautiful.
    3. When I have to do a yucky run- I save special and fabulous podcasts to listen to.
    4. I got rid of my fat clothes – each decade of weight (seven) I got rid of clothes. So when I recently gained eight pounds I was out of luck..
    5. I write small goals in my calendar for each week!

  68. I got motivated by physical results by going to Curves.
    Got bored, stopped going, then did DVDs at home.
    Couldn’t stay motivated.
    Most motivation from forum.videofitness.com.
    I couldn’t understand why they were all getting excited about a new DVD, but I kept reading there and slowly participating and then I found Cardiocoach mp3s to run with. THAT WAS THE ULTIMATE MOTIVATION FOR ME. I found I loved interval training, I loved elevated heart rates, loved sprinting for a few seconds, gasping for air, reaching out my hands and calling to my breath, “Come back. come back..where are you going”. LOVE THOSE ENDORPHINS… love, love..

    I crave running with Cardiocoach. I cannot run long distances without music, but with music.. I run for an hour most days. I also like lifting only to music. I cannot do without music. I like doing Yoga as a stretching component to running and that led to really loving it. After a few years, I figured out that I am quite tight in a lot of areas..

    For elliptical, I use “iclimbs” mp3s.. .which also I love, love..

    But when I skip a few days, weeks.. I get back to it because it is my PERSONAL RESPONSIBILITY to be an example to my family ( like Miz mentioned in another post). I, also want to be able to walk to my funeral, not be a burden on anyone.

  69. I have no tips, but am marveling at the timeliness of these videos. My 7 y.o. was up half the night with an earache, and though I planned to exercise this a.m. I was feeling toooo tired. Until I stopped by here. So I conquered the excuses and exercised. Thanks! And you two are sooo cute.

  70. I always schedule my workouts in my daily planner and when I skip them I force myself to put an x next to them signaling it didn’t get done, which succeeds in making me feel really guilty. So I motivate myself with guilt.

    Also, I’m the queen of excuses, the boyfriend calls me the excuse rolodex. So to get around that I always tell him when I plan on going running so when that time comes he’ll make sure I don’t use some lame excuse to get out of it.

  71. I have two things I use to keep motivation going. One thing is I have to have it in my head what I’m doing. So if I have it absolutely set in my head that I’m going to work out when I get home I will picture it in great detail. Once I get home it’s like I can’t not go. I just got back from a run and I’m already planning tomorrow’s run, working it out in my head.

    The second thing is audio books. I don’t have time to read as much as I would like to, so by loading up the iPod with books I want to read and only listening when I work out does help get me moving my butt 🙂

  72. I know I say this all the time but Im one who, when she thinks it, has to say it:
    you guys are awesome.

    I know we are all lifeslammed.

    Very.

    and I really appreciate you stopping by and sharing you r wisdom, tips and yes LAMENTS with the rest of us.

    (Kel? #69? I LOVE IT!)

  73. I talk to myself. Yup. I turn on my Tony Robbins’esque voice and I tell myself ” Get out of bed. Yes the floor is cold but feeling guilty later about not going to the gym is worse”. Thinking about where I want to be fitness wise and how each time I avoid going only delays the results that I want to see.

    I have debates with myself each and every single morning. One voice tells me to hit the snooze button & stay nice and cozy in my bed because I’m just oh so tired. The other voice tells me that I better hurry up because miss thang at the gym will beat me to my fave machine AND I’ll feel so pumped & recharged after.

  74. Late to the party, but had to comment on this:
    I also have gotten a few emails in this vein. Asking about how I know when I’m truly tired or really just lacking in motivation.

    For me I know. In my heart of hearts, when Im STILL, if I don’t want to exercise because I. Don’t. Wanna. or if my body is asking for a rest day because IT needs to recover.

    Thoughts?

    I know that I’m just being lazy if I lie in bed whining mentally. “I’m so tiiiiiiired, I don’t wanna goooooo . . . ”

    On the other hand, when I really need a rest day, my thoughts are more along the lines of, “Oh God, my legs hurt from yesterday. But I can do this! I’ll just go! So my knee hurts a little bit from yesterday, but I can walk that off. I’ll be fine. I should go. I’m getting up, and HOLY COW I MIGHT BE SICK. Deep breath, just walk around a little bit. I’ll still go, but I’ll walk instead of run, and maybe do some weights . . . ”

    That’s also how I know I’m really sick and not just tired when I get up in the morning for work: whiny = lazy, but trying to push through = for God’s sake, take a break!

  75. THANK YOU, Mizfit and Kelly for the thoughts on motivation. AND, what awesome tips and tricks the commenters have provided above. I’m totally stealing LOTS of ’em as it seems I often struggle with motivation. This came at a GREAT time.

  76. Isn’t it funny how our motivation waxes and wanes. Some days you are at the top of the world whereas others you would rather be sleeping.
    The days the motivation isn’t good, you just have to do it! At least that’s what I tell myself. The old self would’ve gave up!

  78. I use http://www.stickk.com to help keep motivated.

    I have my peeps who track my goals. I have about 6 more lbs to go in the next 6 weeks.

    Putting a target out there publicly with tracking and interim goals helps me stay focused in the short term.

    Tony

  79. Great videos! I think the reason why I’m succesful this time is because I’m employing so many of these tips…

    Having a variety of options is the biggest motivating tool for me. If I don’t feel like a long walk or cycling, I might still enjoy a Pilates class or a swim. If all else fails, I can still walk down to the video store (20 mins) and return the DVD. If I’m really tired, 30 minutes of stretching and breathing exercises also count.

    As long as I do something every day.

  80. Too true. Fighting off the “lats sleep in” monster is tha hardest part of workign out. I find that as long as I get up and do it, even if I do less than what I’d planned, is what I need. And it motivates me – I know if I got up before when I was exhausted that I can do it this time too.
    I figure as long as I”m doing something, it’s all good 🙂

  81. I think when you get into the habit it becomes like brushing your teeth you know? It is just something you do and has become implemented into your day. Though working out does take more time and effort than brushing your teeth….I donno hahaha that’s how I think about it. Also to think about how you’re gonna feel after the fact is a big motivator!

  83. So I really needed to hear what Kelly had to say today LOL I tell ya, I go to spin 4 days a week and I absolutely despise going to the Sat. morning class. First of all it’s an XL class, an hour long (the others are 50 min.) and the class starts so early on Sat. Anyway, I really don’t like it at all and hubby has to push me every weekend to go.

    It’s not that I don’t want to go to the gym because I would much rather go and workout on the Elliptical or do some other workout. I’m not sure if I should be pushing myself to go to this class and despise it (it is hubby’s favorite class so I don’t want to let him down) but at the same time if you really dislike something so much it could be detrimental.

    I dunno, just talking out loud. Guess I’ll have to write a blog post about this ha ha

  84. I have found documenting my fat loss progress each week online to be very motivating. Also that special occasion or vacation coming up also gives me motivation to reach my goals which I set for myself.
    Write down a diet and exercise plan, then go shopping on a full stomach for the foods that you will need on your diet. Always keep your shelves stocked up with healthy food, otherwise when you get hungry you are more likely to ring up for a takeaway which will not help you reach your fat loss target.

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