It's 5:00 a.m. and your alarm goes off.
You lie in bed feeling groggy and unable to remember what planet you're on.

Once you come back to Earth, you're lacking the motivation to hit the gym and do some burpees. It's so much easier to find a million excuses to stay in bed under the warm covers, so you roll over and go back to sleep.

You're unable to motivate yourself to workout...

The hardest part of sticking to your workout routine is making the effort to drag yourself out of bed. If you can't resist the urge to hit the snooze button the battle to exercise or not to exercise is already lost.

A couple more weeks following a similar routine and you will become a statistic. According to the World Health Organization, 80% of the world’s inhabitants are not physically active enough.

Yet, you can avoid falling into unhealthy patterns. Follow these motivational techniques to get yourself out of bed and back in the game.

workout support


Motivation can be very short-lived even if you start a new workout regime even with the best of intentions. It's easy to return to your previous routine within weeks or even days.

That's why it's good to have someone cheer you on. Also, let others know about your new plans and ask them to encourage you.

This can make a world of difference when it comes to sticking to your workout routine. Some easy ways of creating support are:

1. Join a closed Facebook group. Here the focus is great as everyone motivates and pushes one another to accomplish their goal. Participants are focused on the same goals and are willing to help each other. You'll get great workout tips.

2. Get a workout buddy. Having a friend meet you at the gym will hold you accountable. It’s harder to skip working out if someone is waiting there for you.

3. Join a group exercise class. Not only do classes offer greater support and exercise motivation it's a lot more fun when you have a cheering team!



Jumping headfirst into a new routine can be a daunting task, one that can set you up for failure. Instead of making a huge goal, set smaller tasks for yourself that are easier to complete. It's easier to motivate yourself to workout. These can include:

4. Create challenges. If you like running then increase your distance. For example, if you ran one mile this week then run 1.5 miles next week.

5. Setting a weekly goal. The best way to feel motivated is to make a weekly goal that is impossible to fail. Set a goal to walk three times each week for 15 minutes.

6. Write down your goals. Once you decide what your short-term goals are, put them down on paper. It will be easier to track and remember them.

7. List the reasons why you want to change. Do you want to feel better and have more energy? Do you want your clothes to fit better, or have more confidence in your appearance? Be very honest with yourself about what you want to achieve and list them along with your goals.

8. Give yourself a deadline. Another way to help yourself stick to your workout is to make plans to attend a future event and buy an outfit that is a size smaller. Your goal is to be able to fit into that outfit in time for the event. Now that’s motivation!



Face it; there are going to be some days where you just plain don’t want to exercise. While that is normal, giving in to these feelings regularly can ruin your routine and your health. 

To combat these negative feelings, try these tactics and get your inspiration back:

9. Listen to something motivational; whether it’s music, a podcast, or an audiobook as listening to something you find motivational can help you get back on track. Sometimes all you need is to hear is a motivational health and fitness quote. 

10. Give yourself a pep talk. Encourage yourself to go through with it. Remind yourself of the reasons that you wanted to do this in the first place. Tell yourself that you can do this because you can.

11. Turn negative energy into positive energy. Forget any doubters or naysayers, especially the ones that live inside your head. Tell yourself that you are determined, you are awesome, and that you can do anything you set your mind to.

12. Focus on the finish line. Remind yourself of the feeling of accomplishment that you will have at the end of this workout, not to mention how you will feel once you’ve attained your end goal.

13. Take your gym bag to work. Lug your heavy gym bag into the office with you. This is a constant reminder that you will have to work out later that day, and if other people see your gym bag they are likely to give you positive encouragement as well.

14. Just do it. If all of the above fails, force yourself to go. There will be no negative consequences for hitting the gym. At the very least, it will boost your mood.


Personal Trainer

Starting and maintaining a new routine can be incredibly difficult, even with a support system in place. One thing that is a driving force for most people is money. As you invest in your health these ways will help to keep you focused:

15. Pay for a 3-month gym membership in advance. By giving yourself a vested interest, you are more likely to keep up with your routine. Money talks and wasting money on a gym membership you aren’t using will nag at you! Maybe even buy fitness equipment for home use.

16. Hire a personal trainer. Pony up the cash and hire a trainer for a month or so. A trainer will be a lot harder on you than a group of friends when it comes to you skipping your workouts, and they can help create a new routine that will liven things up a bit. They'll also give you workout tips.

Workout with us. Try one of our programs. Simply fill out the form by clicking start here.


One of the top complaints that people have about the gym is that it can be boring. But there is more to exercise than stumbling along a treadmill three times a week. Consider spicing up your routine these ways:

17. Do something fun or adventurous. Not all workouts need to take place in the gym! Engage in an activity that you do like. Go play a sport, go on hikes, ballroom dancing or horseback riding. Anything that gets your body moving is good!

18. Vary your workouts. Don’t be a creature of habit. While we might be comfortable in the routine that we set for ourselves, it will eventually lead to boredom. Try working out on different machines or participate in a group class. Even if you don’t really like it, that was one workout session that you would have spent doing something different.


For some people, the light at the end of the tunnel is what keeps them going. Since your fitness regime should be a way of life, you need to give yourself little rewards along the way to make all the effort seem worthwhile.

Don’t sabotage yourself by having your reward be food! Here are some non-food rewards that will help keep you going:

19. A new workout outfit. This is a great present for two reasons; you can see how much weight you have lost, and you can wear it next time you go to the gym!

20. A trip or vacation. Even a small weekend getaway is something that you can look forward to while you work towards your goals.


In today’s world, we have so many technological devices at our fingertips that it would be foolish not to incorporate them into our fitness routines. Here are some ways that technology can help you in your quest for health.

21. Utilize apps. Things like FitBits can help keep track of your steps; how many calories you have burned in a day, how much sleep you got the previous night and other things that will help you keep tabs on your habits.

22. Virtual diaries. You can now keep track of things like your workout time, duration, intensity, and calories burned. You can use an online virtual diary like My Fitness Pal.


In order to have the most successful day possible, you need to make it easy. Set yourself up for success, not failure! You can achieve this by:

23. Put your shoes next to the television. Whenever you go to sit down and turn into a couch potato, you will be forced to notice your sneakers and realize that you should be working out, not watching reruns.

24. Pack your gym bag the night before. By having things ready to go immediately in the morning, you are less likely to forget them. Or if you plan to hit the gym first thing in the am, why not just sleep in your gym clothes?

25. Plan your workout ahead of time. By knowing exactly what you will do once you get to the gym will take some of the guesswork out of things and allow you to focus your attention on the workout.

26. Force yourself to get out of bed. Placing your alarm clock and other things across the room is bound to make you get out of bed. Now that the first step is done, why not just get up and go to the gym?


Sure you have a busy life. There’s work, family commitments, and other activities, therefore, your time in the gym may be limited. In order to get the maximum benefits out of your time, follow these guidelines:

27. Do short, intense workouts. If time is a factor, focus on quality, not quantity.

28. Keep a regular schedule. Once you get on track, you will feel bad if you miss a workout.

29. Make your workouts convenient. Try to find a gym close to your home or work. This will save time and make it easier to get there.


When you are motivated to do something, it can be easy to fall into the trap of doing too much too soon. The best ways to maintain your fitness plans are:

30. Don’t overtrain. Doing too much too soon can lead to injury, not to mention burnout. If you are doing too much too soon, it will seem difficult and make you want to just quit.

31. Look at the future. By creating and sticking to a fitness plan now, you are making things easier for your later years in life. Sitting, standing, and just getting out of bed can become a trial if you aren’t fit, not to mention health-related diseases you can develop.

All in all, creating and maintain a regular fitness routine is not just beneficial for weight loss goals, but it helps to create a quality of life that will last into your golden years. 

Here's how to use these motivational tips...

Chose only one or two of these motivating factors to keep you inspired to workout. Don't do it all at once.

Which one was your favourite workout motivation tip? Leave your answer in the comments below.

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