Tag: healthy hacks

The initial hurdle to getting fit is finding the workout motivation to get you to the gym. The first few visits are the absolute worst. Luckily, we have 19 hacks that will help get you to the gym and going back over and over again. Pin this and reference for tons of motivation!

Workout motivation: 19 hacks to get you back to the gym

The initial hurdle to getting fit is finding the workout motivation to get you to the gym. The first few visits are the absolute worst. Luckily, we have 19 hacks that will help get you to the gym and going back over and over again.

1. Plan shorter workouts

Just because you’re working out today doesn’t mean you have to be in the gym for an hour. Even a 10 minute workout will get your heart rate up and burn some calories. Once you finish a 10 minute workout, you might find yourself sticking around for another 10 minutes since you’re already dressed and in your workout mindset.

2. Pay if you don’t go

This is a little trick I stumbled upon a few months ago. I am not a morning workout person. Almost nothing gets me out of bed  (other than work) in the mornings. Then I discovered ClassPass and their late cancellation fee. Sounds like a pain in the butt, right? Well, it is. But there’s nothing I hate more than paying for a class and then paying to not go to a class. Don’t get me wrong. I grumbled and pouted every single morning. Until it was over. Then I was so happy to have gotten my workout out of the way for the day. That feeling of accomplishment that starts in the morning lasts with you all day.

3. Sleep in your gym clothes

Another morning workout  motivation hack is to sleep in your gym clothes. Gym clothes and pajamas aren’t all that different if you think about it. They’re stretchy and comfy and can be wrinkled without judgement. The struggle is so real in the morning, especially when it comes to physical activity before sunrise. Roll out of bed ready to go. Put your hair in a messy bun and get your booty to the gym!

4. Treat ‘yo self

What would make you sooooo happy after a workout? Is it a smoothie you usually wouldn’t spend time making? Is it a Starbuck’s latte? Or all of the above? (Try this: 1 scoop  Cookie’s ‘n Cream protein powder, 1/2 frozen banana, 1 cup cold brew coffee, 1 cup almond milk. Blend. It’s heaven!) Reward yourself with something that will get you moving and excited to finish your workout.

5. Make it a date

You might be willing to break a date with the treadmill, but you’re much less likely to break a date with a human. Especially one you don’t know very well. Schedule workout ‘dates’ with the new girl in the office. You’ll feel guilty ditching her so your fear of letting another person down will serve as great workout motivation!

6. Pre-workout motivation

I think it would be absolute torture to drink a pre-workout and then not work out. The key here is to take the pre-workout before you can talk yourself out of it. For example, for this hack to work, you’d want to make sure you make it a habit to reach for it right when you get home from work every day. Then move it! You’ll want to get changed and in the gym ASAP before the drink kicks in!

7. Multi-task with something you love

This one rarely fails me. As long as I’m binging on a great book or a TV series, I actually want to get my workout started. In order for this to work, find some sort of media (TV, a book or a podcast) with GREAT reviews from not just the internet, but a good friend. Then only allow yourself to watch/listen/read while you’re working out.

Related: Health hack: Get smarter while you workout

8. Schedule a race

This workout motivation hack will work if you’re a little afraid of failure. If the idea of not completing a race is scary enough to get you training, this hack might be for you! Schedule your race, determine what you need to do to train for it, and then stick to your schedule. The bonus will be how great you feel once you’ve reached your goal.

9. Write down your goals

It’s hard to keep yourself accountable if you haven’t officially written out any of your goals. Write down your fitness related goals and then break them down into smaller goals. Keep track of them in a journal on a regular basis. The act of writing down what you’re trying to accomplish will keep your objectives at the top of your mind.

Related: 3 guidelines for sticky goals

10. Get really organized

Buy a notebook, use your Google Calendar, open up a Word Doc. Whatever your process… get yourself organized. It’s so easy to ditch your plan if you don’t have one. Pick a planning day (Sundays are mine!) and write down every single workout you’ll do for the week. Don’t stop there. Predict the challenges you’ll have and plan a reward for completing all of your workouts.

Related: How to make your Google calendar the ultimate fitness tracker

11. Find virtual workout motivation

You may or may not be a lover of all things Facebook. But one thing I’ve learned recently is that there is a Facebook Group for almost everything. If you’re looking for a community of like-minded people trying to reach similar fitness goals, there is a motivational group waiting for you.

12. Make it a competition

On the other hand, a little friendly competition might give you some workout motivation as well. Challenge your girls to a workout challenge. Set individual goals, track your progress in a Google Doc and get competitive!

13. Try something new

Always wanted to try ballet? Try it out. Never tried Pilates? What are you waiting for? Working out does not have to be a chore. In fact, it shouldn’t be. You will be much more successful if you find something you love and stick to it. Some people need to switch things up on a regular basis (that’s me!) If you find yourself wanting to try all sorts of workouts, I recommend signing up for ClassPass, which will allow you to pay one monthly fee and attend a wide variety of classes.

14. Plan ahead

Pack your gym clothes, plan your healthy snacks and get ready to be successful before your workout even begins. The more you plan, the harder it will bee to skip a workout. If everything you need is in its place and ready to go, your excuses will become limited and all you’ll have left to do is go to the gym.

15. Set (very) small goals

Like, I’m talking tiny. Commit to working out for 1 minute or doing 1 push up each day. The idea for this hack is that once you finish a one minute workout, you’ll do more… and more… Read more about that here: Mini habits will help you start working out

16. Combine cardio and strength

Why spend twice as much time working out? Workouts that combine strength and cardio can cut your workout time in half and allow you to continue burning calories throughout your day (after your workout is over!). This is the ultimate workout hack! Try some of our favorite short workouts that combine strength and cardio.

17. Buy some workout clothes you love

It might hurt your bank account a little, but in the long run, it could be an investment that’s great for your health! Similar to hack number two, if you spend money on workout clothes, you’ll be motivated to use them. Also, I don’t know about you, but I always feel wayyy more athletic in new gym clothes.

18. Find a fitness app you love

My Runkeeper app and my Fitbit app not only make working out fun, but their push notifications remind me when I’m slacking. These smartphone apps were designed to keep the fun in working out. As a technology lover, I find myself very motivated by fitness tech.

19. Find a plan and don’t quit it!

Pick out a plan and stick to it for a few days. I know… it sucks when you start, but you’ll find that you begin feeling more and more motivated as you begin seeing results. The real trick? Don’t stop. Keep doing something and you begin to form a habit that doesn’t go away. Then, you’ll become your own workout motivation.

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Having a healthy week does not have to take up all of your time. In fact, it shouldn't. Otherwise you're unlikely to get healthy and stay healthy. In fact, you can do most of the leg work it takes to have a really healthy week in a couple of hours next Sunday. Click for a free checklist or save this pin for later!

10 little habits for a healthy week

Having a healthy week doesn’t have to take up all of your time. In fact, it shouldn’t. Otherwise you’re unlikely to get healthy and stay healthy. You can do most of the leg work it takes to have a really healthy week in a couple of hours next Sunday.

Planning and prepping for a healthy week all at one time will allow you to get everything out of the way so that you don’t have to actually think about it later in the week. That’s important because as the week drags on and you become more focused on other things, your brain gets lazy. Your brain will tell you things like, “You don’t have time to be healthy today.” Or “You deserve to skip today’s workout, you’ve worked so hard this week!”

The bottom line is, we need to outsmart our brains, and we can do that by taking some time on Sunday to prepare for the week’s struggles.

1. Write down your health/fitness goals

Writing down weekly goals won’t necessarily keep you on track, but it’s a lot easier to give up on your goals if you don’t have any! The act of jotting down a list and putting it in an accessible location is the first step in keeping you accountable for your healthy week. Commit to this healthy habit each Sunday as the first step in your successful week.

Your weekly goals should support your long-term goals. If you ultimately want to lose 10 pounds, make this week’s goal to lose 1 pound. Your goals should be attainable and get you one step closer to that big thing you’ve been really wanting.

2. Plan weekly workouts

Your next step is to decide which workouts will help you accomplish that weekly goal. Choose to do something every day of the week. Even your rest day should include a walk or 30 minutes of stretching. Why? Because in order to form a habit, you need to make it second nature. If you work out every single day, soon it will feel like you’re missing something if you don’t exercise.

Related: Mini habits will help you start working out

Your workouts should be tailored to you and no one else. If in the past you’ve struggled to fit in a 45 minute workout every day, then focus on short Tabata workouts or HIIT workouts. Or, if you really hate running, then don’t run! Find something that actually motivates you!

3. Plan weekly meals

The meals for your healthy week should support your workouts. If you plan on spending a lot of time in the gym, make sure your meals support that. For example, if you know you’ll be craving some serious protein after an evening workout, then don’t plan a vegetarian dinner. Prior to Sunday, take note of your cravings and make sure you have something healthy to satisfy them throughout the week.

4. Wash your gym clothes

The number one thing that blocks me from getting my workout in? Not having clean gym clothes. It doesn’t matter how motivated I am, there’s just no way I’m going to do a load of laundry and THEN get to my workout. At the beginning of each week, wash all of your gym clothes so that you don’t run into this blocker.

5. Put together gym outfits for the week

Take the workout clothing prep one step further and match up your outfits. While a mismatched outfit probably won’t keep you from working out (unless you’re REALLY dragging), you’re likely to feel better and get the most of your workout if you’re not worried about that middle school band t-shirt you’re rockin’ at the gym.

Another benefit to pre-matching your outfits is that you can easily see what you’re missing. It’s a lot easier to see that it’s time for some new gym socks when you can’t find seven matching pairs at the beginning of the week.

6. Pack your gym bag with everything you need

Fill your gym bag with anything you need except for your clothes. My gym bag always has my favorite dry shampoo, hair ties, body wash and deodorant. If you want to take things a step further, pack an extra set of make-up so that you don’t have to worry about remembering your make-up bag every morning.

Think beyond toiletries. Do you need any workout equipment this week? Refer to your workout plan (that you should also pack!)

Also, divide protein supplements and healthy snacks into easy portions. Throw them into your gym bag and have one less thing you have to think about the night before your workout.

7. Pick out your workout playlist

Find a killer workout playlist to support your healthy week. Or, find an awesome book or a really great podcast. Workouts don’t have to be boring. In fact, I’m the biggest proponent of workout multi-tasking. Choosing your workout ‘distraction’ can get you excited and motivated for tomorrow’s workout. Once you choose your distraction, download any media, find your headphones and make sure everything is easy to access.

Related: Health hack: Get smarter while you workout

8. Pack up for tomorrow

Each night, clean out your gym bag and pack a new clean workout outfit. Your gym bag packing should be a breeze since you’ve already packed most of your bag and planned all of your workouts. Make sure you refill your snacks and supplements if you need to. Otherwise, you’re ready to go!

9. Plan your healthy breakfast

This should fit right in with your meal planning. To make things easy, try to plan some grab-and-go breakfasts for the week. Small portions of oatmeal or smoothies (I make mine in a Ninja Blender and take individual portions with me to work) are great! Because you’ve done all of your planning, you should be able to grab your quick breakfast and gym bag and get out the door!

10. Go to sleep on time

This is a healthy habit many people take for granted. You are wayyyy less likely to stick to your plan if you’re too tired to think straight. Even if you’re not a morning workout person, less sleep will make you want to eat more and exercise less. Get enough zzz’s to set yourself up for success every single day.

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