How to Stay Motivated to Work Out (Even on the Tough Days)
Tracy Vincent, CPT, Assistant Manager Zimmerman • November 21, 2024
How to Stay Motivated to Work Out (Even on the Tough Days)
By. Tracy Vincent, CPT, Assistant Manager Zimmerman
We all experience days when working out feels like the last thing we want to do. Whether you're feeling tired, busy, or just lacking motivation, you're not alone. The good news is, there are ways to keep moving forward—no matter how tough it gets.
Motivation isn't constant, sometimes it's not even consistent. Some days you're ready to crush your workout, and other days, it feels impossible. But relying solely on motivation isn't enough. Discipline and habit are what keep you on track long-term, even when motivation wanes.
Here are some ideas to help keep you moving forward.
Set Realistic Goals
Set small, achievable goals. Instead of aiming for a major transformation overnight, break your goals down into manageable steps. For example, focus on losing 2-3 pounds per month instead of 20. Celebrate these small wins—they add up!
Remember why you're here. Whether it's to feel better, get stronger, or improve health, your personal "why" will help you stay motivated. All of these small goals will point you in that direction, and celebrating them - celebrating you - along the way makes the process more enjoyable.
Build Consistency Through Habit
The key to long-term success is consistency. Treat your workouts like important appointments that can't be missed.
You can start small by committing to short, 20-30 minute workouts at first if you're feeling overwhelmed. As they become part of your routine, you'll find it easier to stick to your plan.
Embrace Flexibility and Forgiveness
You don't need to be perfect. Missing a workout isn't a failure—it's a minor setback. Be flexible with your routine when necessary and forgive yourself if life gets in the way. The most important thing is getting back on track.
Find Accountability and Support
Having someone to hold you accountable can make all the difference.
- Workout Buddies: Having a friend or workout partner can be incredibly motivating. When you have someone counting on you, it's easier to show up. Plus, working out together can be fun and provide a social outlet!
- Hire a Personal Trainer: A personal trainer doesn't just create your workout plan—they also provide the encouragement and accountability that can make a big difference. If you find it hard to stay motivated on your own, a trainer can help you stay on track and offer expert guidance.
- Group fitness classes: Joining our GX classes can provide both accountability and a sense of community. Whether it's Yoga, STRONG, Aqua, or Zumba, the group atmosphere creates a fun, motivating environment where you can push yourself harder and stay committed. Plus, the energy of a group setting can make workouts feel less like a chore and more like a social event.
Use Motivational Tools
Sometimes, a little external motivation can go a long way.
- Visual reminders: Post quotes, progress photos, or a vision board to stay inspired.
- Music: Create a playlist of your favorite upbeat songs to get you energized and push you through your workout.
- Variety: Switch up your workouts to avoid monotony and keep things exciting.
Rest and Self-Care Matter
Rest is just as important as your workouts. Taking time to recover helps prevent burnout and injury. Make self-care part of your routine to stay balanced and motivated in the long run.
Get Started
You have the motivation to get started, so do it! There is no day like today. You don't need to wait for next week, or next month, you can get started today even if it's something small.
If you are new to Fitness Evolution, or if you've been here for a while but your goals have changed, take advantage of your free Goal Assessment. Our personal trainers can give you expert advice to help you get the most out of your workout, and make sure you are working towards your goals.
Staying motivated isn't always easy, but with the right mindset and strategies, you can push through the tough days. Set realistic goals, stay consistent, and embrace flexibility. Most importantly, be kind to yourself and focus on the progress you're making, no matter how small.
The heaviest weight in the gym is the front door. Show up for yourself. Take one small step today to stay on track—and remember, every workout counts!
Tracy Vincent
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A little about how I became a yoga instructor. I first started my yoga journey taking classes in 2003 through Buffalo Community Education, not knowing anything about yoga. For decades I practiced yoga routinely, usually on a VHS tape or a DVD. I know, dating myself!! Then I joined Fitness Evolution in about 2010 and took a couple classes here from time to time. Yoga seemed to relief stress for me as my first career and passion was law enforcement. For 23 years, I wore many hats as an officer. Most of my career was in detective work. When I would routinely add yoga to my week, I was much more at ease, stronger mentally. When I was not practicing yoga, I still worked out, often taking other classes the club had to offer. It seemed like a friend of mine, and I were always trying the latest BeachBody DVDs, other challenges, I added running into the mix and strength training, but I was missing the positive mental health piece when I wasn't practicing. During my in-person classes or on video, I always thought to myself, I should teach this. I was always taking something from class from the instructors. Physical things I liked about their class, things I didn't like. Verbal things I liked about their class and things I did not. So fast forward 23 years as an officer, I medically retired and needed something healthy to do. I became a yoga instructor taking my training online (Covid) through Yoga International. I still honestly did not understand all yoga was but quickly learned about the history, philosophies, several different types, ect... I grew to love it more! I wanted to be the person that helped me for so many years be at ease after a long day at work, or sad stressful week after investigating the dark side of society. I hear the sighs from certain fellow yogis after their hard shift in the ER, on the road in uniform, ECT...and thank them for taking care of their mental wellbeing! What is yoga? For those that have never tried it, yoga is essentially configuring your body into various positions and then holding that posture for some time. In these positions your muscles tighten, and your balance is challenged. Keeping the posture requires focus and attention to what you're doing. And while our bodies are engaged, our mind is tasked solely with concentrating on finding and keeping stillness with each pose. We have instructors that will help you through the whole process. * Yoga contributes greatly to the mental and emotional well-being for most everyone. Studies show practicing yoga releases helpful brain chemicals, like gamma-aminobutyric acid, dopamine, oxytocin, serotonin, and endorphins. That release helps calm your body and soul and makes you feel better. * Beginners can start incorporating yoga into their daily routine by setting goals and being disciplined, just like with any new physical activity. I often hear from someone that they are not flexible enough to do yoga. Consistency pays off. Start with a beginner practice, like a gentle flow, a restorative class, or hatha flow. You will get looser and more flexible as you go. Use tools to help you like blocks if you can't quite touch the floor in the various poses and a yoga strap. You'll want to use a sticky mat, so the mat doesn't slide on you if you are on a smooth floor. It is also important to use a thinner mat without a lot of cushion. That will help balance poses be easier. I say stick with these types of practices but add to them. Add a vinyasa or power class to gain more strength, balance, and strong mindset. * Once it becomes a habit, you won't break it! Whether it is 1st thing in the morning to set you up for an outstanding day, or a nighttime ritual to get you settled for bed, or a scheduled class at the club, keep doing it. I promise it will get easier. Physically you'll become more flexible and be able to the moves and poses with ease. It is true that your body may not ever be able to do every pose. We all have restrictions and BUT we can accommodate! Join us at the Yoga and Arts studio in Monticello, we also offer yoga classes in Buffalo on Mondays, Tuesdays, and Wednesdays. Check out our website for a current class schedule. https://www.fitevomn.com/group-classes-monticello or https://www.fitevomn.com/group-classes-buffalo
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