Reader’s Request: Finding Motivation
Morning friends <3 Hope you’re having a great day so far!
It’s been a little while since I’ve done a reader’s request, so here’s a recent one I received that I thought would be perfect for today.
Hey Gina,
I love your blog! I had a reader’s request for you: how do you always stay motivated to work out and eat well? I try to do it consistently, but sometimes fall off the wagon for days or weeks at a time. Also, it’s hard for me to stick with it if I don’t see results right away. Any tips?
Here’s the deal:
Working out is one of my all-time favorite things to do. It’s right there under shopping, napping and one other thing I can think of 😉 But there are some mornings where I don’t want to work out. At all. I’m usually have too much going on that day, am tired, or just don’t feel like it. Here are some of the things I do when that happens.
First, I assess the situation. Do I not feel like working out because I’m feeling lazy or just want to do something else instead, or is my body telling me it needs a break? If it’s the latter, I take the break. There’s always tomorrow and if your body is exhausted, listen to it and give it the rest it needs. You won’t have an effective workout anyway, so it’s best you take the break.
[Cuddling a fluffy white puppy is optional, but a bonus]
If I realize I’m just bored with my workout options or not feeling extra motivated that day, I’ll use these steps:
1) Make a change. If I originally planned on a date with the elliptical and am dreading it for whatever reason, I’ll go for a walk/jog outside instead. If I don’t feel like doing a weights workout that day, I’ll do the TurboFire Tone DVD or Physique 57 instead. Usually when this happens, I’ve been in a rut and doing the same schedule for too long, without even realizing it.
2) Give it 10 minutes. I start a workout for 10 minutes and if after 10 minutes, I’m over it, I call it good for the day. There’s no need to risk burnout or totally hate your workout while you’re doing it. 99.9% of the time, I keep going because it only takes about 10 minutes to really remember that working out feels amazing and that if you’re doing it right, it’s FUN 🙂
[Now, if only I could work out with Lacey Stone whenever I wanted….]
2) Download a new song or pick up a magazine. A new song is usually enough to pump me up –last night, it was “Barbara Streisand” by Duck Sauce- or I’ll grab a magazine to read while I do cardio. “They” say that you shouldn’t read while working out, but my philosophy is that any type of movement is better than non-movement, whether you’re reading or not. So if you enjoy reading whilst cardio-ing, read on, my friends.
3) I think of getting my daily sweat on as a “part of the day”, not something that’s added to it. It’s right up there with brushing my teeth, so I’ll think to myself, “I wouldn’t skip out on brushing my teeth today, so why would I skip out on a workout?”
4) Read a blog. The past couple of days, it’s been more of a challenge to wake up early and work out, but I prefer to work out early since it’s so stankin’ hot here. So, I’ll read one of my active friends’ blogs. I know that by the time I wake up on the west coast, one of my east coast friends, like Tina, Julie, Kath or Caitlin most likely already got their workout in, so after reading one of their blogs, I feel ready to join in the fun 🙂
As far as eating goes, if you’ve been reading the blog for a while, you may have noticed that I’ve gotten a lot more comfortable with my eats as time has gone on. When I first started the blog, I was still getting into maintenance mode, not eating very many whole foods (lots of processed stuff!), and trying to figure everything out. I didn’t treat myself as often as I do now, and I eventually found that the more I explored more new and fun foods and relaxed I became, the healthier I ate, if that makes sense? It all came down to trusting myself and knowing that I’d be able to maintain what I’d worked hard for.
My biggest tips for continuing to eat well are:
1) Eat food that makes you feel good. Sometimes that means an extra large green juice sometimes that could mean a few bites of a brownie. If you’ve been eating well for a while, you’ll know that nutrient-dense foods will make you feel amazing, but that’s not to say that you don’t need some of the treat-y stuff in there, too, because I think it’s good for the soul 🙂 If you really want something, eat it. Usually, I’ll have a couple of bites and decide if I want the rest, or I’ll share with the Pilot and a friend.
Also, don’t feel like you have to eat something you despise because it’s “healthy.” Think overnight oatmeal is disgusting? Find something else that you enjoy and you want to start the day with 🙂
2) Protein with every meal. This is one I still have to consciously take into action, but I notice that when every meal has at least a little bit of protein, I feel more satisfied and energized throughout the day. It can be in the form of cheese/dairy, animal protein (lean meat or fish), eggs, lentils/beans, quinoa, tofu or tempeh. Protein powder is a nice supplement, but is just that: a supplement, and shouldn’t be relied on for a major source of protein in one’s diet.
3) Look for the forest, not the trees. One of my bosses at the personal training studio told me that they always eat 80% clean, 20% dirty. I didn’t love how it was phrased (like treat-y food is “dirty?”), but liked the philosophy. As long as you’re eating healthy most of the time, that’s bueno 🙂
4) Make sure your goals are realistic and celebrate the little victories. I know from experience that it’s hard to keep going when you feel like you’re not seeing results, but you know what they say about a ball in motion. [I just wrote “mall” in motion] Keep it rolling! Plan fun things along the way, like maybe a more expensive fitness activity (like rock climbing, Pilates reformer session or a new yoga class) or treat yourself with a massage, pedicure, or movie date with a friend.
I hope these tips are a little helpful, but motivation really does come from within. If you want something, you’ll make it happen. Usually for me, it’s the thought of keeping my body healthy so I can travel the world with the Pilot when I’m older and become the crazy energetic grandma one day. Taking care of yourself can be good motivation enough- you only get one body, so might as well take care of it, ya know? 🙂
Hope this helps a little!
xoxo
Gina
Where does your motivation come from? How do you keep yourself on track?
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Loved this post. I think my motivation just comes from knowing how great I feel when I eat right and workout. I never try to “push” myself but just listen to my body and most of the time it CRAVES workouts and healthful meals. That said, I also never beat myself up if I’m too tired to workout or just want a big bowl of ice cream for dinner 🙂
LOVE THIS! Especially the ten minutes rule! Thats one of my go to tips! It always works for me bc starting a workout is the hardest part! Finsihing is well worth it!
Agh! I so just needed this post! I need all the motivation I can get right now, it’s crazy hot in NC and the baby is sitting low in my stomach making me just want to lay on my comfy couch near a toilet!
The 10-minute rule is my favorite way to “trick” myself into a workout. All your tips are very, very good. 🙂
I love training for endurance events…like marathons and triathlons. If you find something you love, it isn’t a chore to get up and do it. It’s weird because I used to hate running but now I can’t live without it. I hope the same thing happens for swimming one day!
Being injured right now and wishing I could work out so badly, I’m going to try and keep this feeling stored in my memory when I am able to workout again and lack motivation. Think about how lucky you are to be healthy and ABLE to workout 🙂
that’s very true. when i was injured last year, it definitely gave me a reality check
I agree! This year I sprained my ankle so badly that I ended up leaving the ER with an aircast. The fact that I couldn’t run, much less walk or do any other form of exercise for two weeks KILLED me!
I love the part about thinking about it as part of your day! Not like a chore that you’re dreading. Awesome post 🙂
This was such a fun, motivating post. I agree that over time, healthy eats and regular workouts become the “norm.” When I have days when I’m not motivated to workout, I like watching a few of the ToneItUp girl’s youtube videos. If I’m not motivated after that, I’m not meant to work out that day hahah!
I hope that you have a great day today and you’ll be in your new house in just a few short days 🙂
My motivation comes from how I know I’ll feel during and after my workout. Nothing beats that sweaty, empowering, “I did it!” feeling. The rest of my day always feels better if I exercised in the morning. I have less anxiety, and my body feels rejuvenated. Like you said, if a body needs to rest, it needs to rest. But unless I think my body truly needs a break, I’ll push for a workout. And I’m always happy when I do! I truly love working out. It’s like breathing for me!
great tips I agree with reading blogs they always motivate me!
Great post! Everyone loses motivation at one point or another, and these are great tips to get back on the wagon!
My motivation comes from knowing I’ll feel much better if I workout than if I don’t! It has become part of my routine, so if I don’t do it I feel like I didn’t get something done I was supposed to.
These are such wonderful tips! I love your approach to healthy living Gina, you are such an inspiration!
I’ve found that the best way for me to have to motivation to go to the gym is to do it right after work/walking Haley. If I sit down on my couch and veg “just for a few minutes”, I have a harder time getting back up. Sure I’m tired from the day when I get home, but a workout always rejuvenates me, and I never wish I’d taken those extra 10 minutes to unwind. Like they say, a body in motion stays in motion!
i love this post, gina! everything was so true and inspiring! favorite: ” Taking care of yourself can be good motivation enough- you only get one body, so might as well take care of it, ya know?” so very true!
I’ve needed this post this week — I haven’t been sleeping well. For me, tired Jen = unmotivated Jen. But I know that the more I work out, the better I sleep. I think I’m going to download some new tunes to my IPod!
Great post Gina! I love all of these tips and I use the same ones (minus the cute little white fluff ball because unfortunately I don’t have one!) when I’m lacking in the motivation department. I think changing up workouts is one of the best rut-busters, and like you said, give it 10 minutes because sometimes the hardest part is just getting started.
For me, my healthy eating motivation comes from my history with healthy weight loss, as well as knowing how eating foods that aren’t-so-good for me makes me feel. I know from plenty of experience that if I eat crap, I feel like crap, so that usually is enough to get me to steer clear!
So today marks 279 days of exercise out of the last 278 days. That’s right I’ve only missed one day since October 16, 2010. Now some days I admit that I go through the motions. The rules (and the great thing is you can make up your own rules) are 45 minutes, tennis shoes, sports bra and sweat. My goal is two tier… 364 out of 365 days by October 15, 2011 and then to go through the end of 2011 so I can call it my year of exercise.
Since starting this little goal I have lost 40 pounds and picked up my love as a child – competitive racquetball. My workouts include weight training – to support racquetball – agility training – to support racquetball – cardio interval training – to increase my endurance on the court – and of course racquetball. The thing that keeps me going is all this “working out” is really about me “playing”. Find something that isn’t drudgery. Find something that you LOVE to do and then just do it. Some days it is 6 hours of racquetball and other days it is a 45 minute walk.
Since starting this goal I have found that I am more focused on achievement than I have been in my entire life. Just getting in my exercise no matter what it is makes me feel better about myself – I set a goal and I am one step closer to that goal.
Start thinking of exercise in the same way you think of flossing your teeth. You have to do it. You might miss once in a while, but you have to do it.
Wow, this is inspiring!
I also find the working out is a great time to just clear my head. I’m constantly surrounded by people, so I see going to the gym and getting into my zen moment as some “me” time where I can just clear my thoughts (or replace them with thoughts of wanting to kill the StairMaster…but in a good way).
Love all of these tips! Whenever I get off work and don’t really feel like working out, I’ll immediately change into my workout clothes and walk around the apt doing my normal things in my clothes. Most of the time, i feel silly wearing them without actually using them so it’ll get me out the door! 🙂
I’m a lot like you – I just LOVE to move. Weights, running, high intensity workouts…I usually don’t have a problem getting dressed and doing something during the day or finding the energy to do a later-day workout if the morning escaped me. However, we all have our days! I always just think about how much a tiny bit of movement will do for me – for my heart, my muscles, my mind – and remember that it’s always worth it. No one says post-workout, “Man, I wish I didn’t do that!” Everyone’s always glad they did, and I try to remember that while listening to my body for that day (easier said than done for me – rest days are important too!)…Great post on motivation! Good tips for me to keep in mind…thanks, Gina!
Great article, for me, someone who has only in the last couple of years started to exercise and eat healthy, goals are invaluable to stoking the fire of motivation. Without defined, measurable goals (and defined reasons why I’m pursuing said goals) my motivation/will-power aren’t going to last long at all. For those that haven’t been healthy their whole lives, more mental diligence is needed to combat a lifetime of unhealthy habits that are very easy to fall back into. Posting things on my walls help too!
Thanks for this! I’ll have to try out the 10 minute rule. For me, getting started with a workout (or anything really) is always the hardest part.
Loved this post 🙂
I like the idea of thinking of working out as part of your day, not just an addition if you *have time*.
Love your blog <3
This couldn’t have come at a better time!! I just wrote a blog post about how I’ve been lacking motivation since my wedding about three weeks ago. I need to get back into the mind frame that looking good and feeling great should go well beyond your wedding day. It took me a few weeks to get motivated again, but I’m back to it this week! One thing I did to help with motivation is I ordered turbofire because you always say good things about it, so I can’t wait to try that out. I think trying a new workout or mixing up your old routine is a good way to get back on track.
Thanks for this post! Motivation has always been my biggest hurdle concerning healthy eating and fitness. It’s always just so much easier to lounge on the couch eating cookies than it is to get off my butt and go to the gym! But you’re right. Once you get to the gym or trade an apple for the cookie you feel one million times better.
Usually if I don’t feel like working out, I just don’t, or I do what you suggesting — I do something else. Sometimes I just get bored, but being active is fun, so I’ll find something else to do: usually a workout dvd.
Eating healthy — I like your approach of eating healthy most of the time — I can’t live without a treat now and then, but it isn’t often enough that I feel like I’m eating unhealthy. I just try to do the best I can each day.
Great tips! I swear by the 10 minute rule. I sometimes feel groggy starting a workout, but 9/10 after five minutes I’m ready to go =) If not, its off to rest/do something else.
everytime i work out, i always feel better, and therefore eat better. so on days that i don’t feel like working out, i think about that…and tell that to myself. 🙂 i think for eating, if you’re one curious eater like me, it’s an exciting adventure to healthify recipes, instead of eating, the norm everyday. i’m also into the music idea…if you like a new song, download it…that always gets me going to hear new songs when i work out. and getting new workout clothes…that’s always a motivation to wear new workout clothes! 🙂
Great post! Just what I needed to hear! I’ve been working out and dealing with some shin splints and can’t figure out if I should rest or push through. I’m trying to lose weight though…but thinking I might be pushing myself too hard. I like your attitude…will def be bookmarking this post for a reminder when I need it!
These are fabulous tips!! I stay motivated by reminding myself how lousy I feel when I don’t workout or stay active.. I totally agree w you about the reading on machines, btw. That’s been a gradual change in mindset for me as I’ve gotten older, but truly any movement is better than NO movement.
Great tips!! The 10 minute one, is something I personally swear by!
perfect timing for this post. I have been lacking motivation lately, especially with being sick.. i have some health issues that can’t seem to be worked out, so working out is a huge challenge for me.
the one thing i lack is eating protein with every meal, i should try to focus more on that, i think that could really help my hunger and energy levels!
I needed this post today! The past two years have been extremely stressful as I’ve been going through a career change; working full time and going for my masters full time, moving out of my parents house, and figuring out relationship stuff. Because of all of this and my lack of motivation has led to a gain of about 17 pounds. I keep “trying” to lose the weight and get a bit healthier but I haven’t been really pushing the way I should. I feel like now is the time and I can do it! You are such an inspiration 🙂
I couldn’t agree more with these tips. I definitely look to other bloggers for motivation. When I see that so many of my fave people got their sweat on, I know I need to bring it. 😉
Thank you so much for this post! I have been trying to change my lifestyle (eating well and exercising consistently), but always seem to fall off the wagon. Reading this from someone who is as inspirational as you definitely helped me!
<3
My motivator is… putting on workout clothes. I just see myself in those form fitting tanks just screaming for flatter abs and looking so much healthier. It makes me want to keep going and not stop improving myself!
I love these tips! New music is always an easy motivator in my book. It’s also crucial for me to switch things up and have a good balanced variety of workouts instead of doing the same thing over and over again. It’s all about finding what works for you!
Loved this post, Gina! Its what I tell my friends when they ask me the same question (I’ve lost almost 90 pounds in the last 1.5 years, all from eating right and working out). I was dreading working out after last week’s killer workouts, so this week I have been mixing it up by taking classes at the gym. Today I did Body Combat, which I haven’t done in almost a year. I used to do it 4-5 times a week, and man did I miss it! But it was so easy to jump right back into!
WOW!! congrats on your amazing accomplishment- i’m proud of you <3
This is such a great post. New fitness gear and healthy living blogs and mags always motivate me! I used to think it was just silly reading, but I realized that when you are constantly surrounded by other people making healthy decisions, you are much more likely to make them too!
What an awesome, inspirational post. Love it! When I wake up and other bloggers have already worked out, I always think…get your butt up!
like you, I rarely have trouble finding motivation to work out. I wake up, and factor it in my day, and even look forward to it. Typically I work out 5-6 days per week, so if I’m ever not feeling motivated to work out…I just won’t. I don’t really try to force myself to, I just give myself an extra rest day without any guilt, ya know? 🙂
I wrote about something similar today! My tips: 1) Check out blogs and Twitter friends for inspiration. 2) Make a “deal” with yourself if don’t really feel like going to the gym or outside. I’ll tell myself that, if nothing else, I’ll get to the gym and do walk for 30 minutes and then I can go home. Once I’m there, though, I usually do my planned workout and feel so much better.
I NEEDED this! I have been trying to find motivation to get to the gym in the mornings again and I think this will really help. Thank you!!
Great post! I’ve been lacking motivation lately and these are all great tips. I especially like making working out a priority.. the same as brushing your teeth. I’m also thinking I need to add a bit of variety to my workouts for sure. I’m not sure if I can take another spin class :]
This is an awesome post! As a younger adult I really struggled with what it meant to eat healthy and stay motivated to exercise consistantly. Now at 27 I have it down. I know what works for me now and love working out! I do what I enjoy doing, not things I thought I was “supposed” to be doing. That’s what works for me! 🙂
As many of you know (and as Gina will soon find out) adding a kiddo(s) to the mix makes things even more tricky. My philosophy is to keep moving! Even if I can only squeeze in 15 mins, I make sure it counts! I push myself hard and give it all I got. Besides, how many minutes do I waste gabbing to someone at the gym or adjusting my ipod . . . When I workout at the gym I am not really working out every second. But during my 15 minutes I sure am.
I’m just an “exercise is a normal part of my day like brushing my teeth” person. I don’t even think about it other than where in my day I will fit it in that day – not “if”. I rarely skip a workout, but it does happen from time to time. I’m also one of those 80/20 healthy eaters, although my 20% is usually a whole day or weekend instead of just 1 snack. 🙁
Gina, I meant to tell you – I went to a Zumba class last night & LOVED it! 🙂 I tried it twice a couple years ago when our gym 1st offered it, & the instructor was really, really bad. I didn’t even break a sweat. 🙁 Since you’ve been talking it up so much & due to some INTENSE heat in the midwest this past week, I thought I’d give it another try. A different instructor made all the difference in the world! I was a happy, sweaty mess at the end of class. Can’t wait to go again! Thx!
whoo hoo! the instructor makes ALL the difference. i’ve taken some horrendous zumba classes
Great tips!!!!!! Thank you 🙂