The Olive Tree Pilates Blog

Not motivated to workout? I get it!

motivation on ramp warm up workout Sep 23, 2023
Are you feeling too lazy or unmotivated to take care of yourself or workout? Here are 12 tips to help you get moving!

 Be REALLY honest with me for a second… πŸ’¬


Do you find yourself scrolling social media 🀳🏻 when you should be doing….literally anything else?


Do you find yourself tired or lacking motivation to do anything to take care of yourself? Like working out? Or taking care of a big project?



I completely understand! 


And even as a fitness instructor and health coach - I can lack motivation to workout too! 😨




But I got you! Here is one of my ✨TOP TIPS✨ for finding motivation to working out (or anything else!)…




πŸ›£οΈπŸš¦Give yourself an On-Ramp! πŸš¦πŸ›£οΈ




You don’t go from ZERO (parked at Target 🎯) to 90 mph on the highway. πŸ’¨ You have to move your car from the parking spot - navigate where you need to go - and then slowly increase your speed once you get to the highway.


Same with working out. You can’t sit on the couch and expect to feel amped up and super motivated to get moving. 🚫 You need to give yourself an ON-RAMP! πŸ›£οΈπŸš¦



So HERE are some of my favorite suggestions for an on-ramp to working out:


🚦1. Go sit on your mat. Don’t believe me? Try it! Sitting in a comfy couch or chair? πŸ›‹οΈ There’s no way you will be motivated to get up and workout. But sitting on a MAT - there’s no way you will want to just sit there for very long. πŸ‘ŒπŸΌ



🚦2. Deep Pilates breathing. It will get your brain and abs warmed up and oxygenated. Super easy to do from anywhere too! Check out my breathing session in my Breathe & Release Membership! It will blow your mind how much this method of breathing can help you!


🚦3. Walk around with heavy weights. If you're not motivated to follow along with a workout or class - just walk around with heavy weights and you may feel more ready to do a workout after even just a few minutes. (Plus this is great to release tension in your shoulders and neck!)




🚦4. Warm up your fascia!! Foam roll, lay on an accupressure mat or use a therapy ball on your feet. Getting your fascia warmed up and activated helps get your entire body ready to work. (My personal favorite ways to foam roll and use a therapy ball are in my Foam Roller Session in my Breathe & Release Membership HERE) (I am going to mention this because I know I will get asked this question but NO I do NOT recommend stretching prior to working out! ❌ These fascial modalities are what I recommend if you want to ensure you are not tight for your workouts.)


🚦5. Change your clothes or put your shoes on. πŸ‘Ÿ Gives you a boost and set to get moving! Do you have workout clothes you love? Even just setting out your workout clothes or shoes that you want to wear will encourage you to put them on and get going! (Side note - if you have workout clothes you hate wearing - get some new ones that you will enjoy and not be discouraged from working out! No need for tight leggings or horrible sports bras if you hate wearing them!) For me personally, putting on my shoes always helps me to feel ready to go. 



🚦6. Habit-stack by adding a workout to something else you already do all the time. (For example, once you go to the restroom in the morning - do not sit back down or do anything else until you complete your workout.)


🚦7. Create a workout "home" or "studio space" for yourself. I tell my clients to think of it as resort-style living! πŸβ›± When you go to a resort everything is set out perfectly for you - even the things you think aren't necessary! It's like a personal invitation to luxury. And it sure does make it a lot easier to want to do something when you feel like a welcomed guest with all your necessities in place! Set yourself up well with space and a few pieces of equipment to make it a LOT easier for you to want to get a workout in.



🚦8. Take a walk🚢🏻‍♀️for 10 minutes and then do your resistance workout. Walking can help loosen your muscles and get warmed up more easily.


🚦9. Notice what your argument is - and argue back! I love to encourage my clients to "attorney" themselves! Think about why you are "not feeling it". And then address that. Are you cold? πŸ₯Ά Grab a comfy sweatshirt and socks and start your workout. Are you tired? 😴 Take a look at your sleep routine or check your minerals or grab a pre-workout (with clean ingredients!). If you are distracted - remove the distractions! (hint: it's your phone! πŸ“²) If you are good at arguing yourself OUT of working out - I bet you will be great at arguing yourself INTO it! πŸ’ͺ🏼


🚦10. Do just ONE exercise! Take just a few minutes to do an Anchor Exercise and then call it done. And then repeat your Anchor Exercise again later for a good movement break in your day! Read more about anchor exercises HERE!



🚦11. Look at your plan. Do you HAVE a plan?? If you don't have a specific plan of what you're going to do then it probably isn't going to happen! Or is your plan too lofty? Too much for you? If your plan isn't attainable or sustainable - you need a new plan. (Check out my Fitness Workshop HERE for more help getting started and customizing your workout routine to fit you!) And I might step on toes saying this BUT if your plan isn't challenging enough for you - you probably won't stick with that either! My Workout Memberships offer full-body, gentle but effective challenge for anyone at any level - check them out HERE.)



🚦12. And last but certainly not least, remind yourself that even 5 or 10 minutes of a workout is TOTALLY WORTH IT! You will feel so much better after you get your blood moving and muscles challenged! 


It's absolutely understandable that you are unmotivated sometimes (or a lot!). But try some of these tips for an on-ramp and get going, y'all! I promise you will feel better after!




More on the specific, scientific benefits of resistance training to come! Keep your eyes peeled! πŸ‘€



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