Does the thought of working out sound as exciting as eating a plate of plain spinach? Or are you able to get yourself to work out – but it’s only through shame and number obsession? If this is you, girlfriend, it is time for us to talk. Working out can add so much to your life; getting to that place comes from changing your mindset. 

In episode 047 of the Food Freedom Lab, I am dropping some #hotfire tips on the 7 MUST KNOW tricks to increase motivation to work out. If getting yourself to work out feels like torture, then my friend – I hate to say it, but you’re doing it wrong. There can be a world where working out gives you more life, joy, and energy than less. In this episode, I am sharing with you what you need to know to be able to do just that! 

01. SET SMALL GOALS THAT HAVE NOTHING TO DO WITH WEIGHT LOSS

You will only get so far when your workout motivation is just weight loss. Working out just to lose weight does not help you build sustainable habits, and it does not help you build a workout routine you enjoy. Rather than working out to lose weight, try setting some goals that have NOTHING to do with weight loss.

Examples: 

• Run for 30 minutes without walking 
• Do 10 burpees in a row without stopping 
• Go through a whole workout class without stopping 
• Touch toes 
• Do a pushup on my toes 
• Do a pull-up 
• Walk for one hour 
• Hike *insert name* trail 

02. SCHEDULE IT IN

It is time to make yourself a priority!! Decide what you will do, and put it into your schedule! When busy, it is easy to feel overwhelmed and blow off our workout. However, when you start to schedule it and make it a non-negotiable, it can become something you look forward to. 

03. FIND SOMETHING YOU ENJOY

I want you to take a moment to honestly think about this question: If weight loss was off the table, would you still be working out the way you are currently? 

If the answer is yes, keep doing you! If the answer is no, it’s time to make some changes. If you don't enjoy what you are doing, then why are you doing it? There are SO MANY ways to move your body, allow yourself to play, and find something you enjoy! 

04. LET GO OF EXPECTATIONS

A big thing that will instantly make you feel like garbage and decrease your motivation to workout – out is when you put rigid expectations on your workouts. When you can plan to do something AND let go of any expectations, it creates a much more enjoyable experience. And, in turn, can also help decrease some negative self-talk! 

05. PRACTICE GRATITUDE

Girlfriend – when was the last time you thanked that amazing body of yours for what it allows you to do? Instead of, wow, that workout sucked → what if you tried, thank your legs for allowing me to move, even though I didn't run as far as I planned, OR thank your body for letting me get some movement in. 

Something I have been trying to intentionally do after every workout takes 2 seconds to thank my body for allowing me to do that, regardless of how the workout went, and let me tell you – it has been a game-changer. 

06. STACK IT WITH SOMETHING YOU LOVE

Sometimes we need a little positive reinforcement – and IMO, there is nothing wrong with that. There are days when I have no excuse not to move my body (I slept well, ate well, rested my body, etc), and I just want to be lazy. And there is nothing wrong with that; however, usually, those are the days I need to move the most. So on those days, I try to stack some movement with something I love. For example, I will meet a girlfriend for coffee after or grab my favorite pastry after. 

James Clear, the author of Atomic Habits, discusses using an implementation intention to help with this. This is saying to yourself, “after I do X, I will do Y.” Using that in this context, it can sound like: 

• After I walk, I will grab a coffee with my girlfriend 
• After yoga, I will use my favorite bath bomb and take a bath 
• After my run, I will meet my boyfriend out for lunch 

07. CONNECT WITH OTHERS THAT SHARE SIMILAR GOALS

When you are around other people who enjoy movement, just for the sake of movement, or others that want to better themselves, that energy just rubs off! If you struggle to work out, it might be time to connect with others! 

TLDR;

Above all, your movement should give you more life, not less! If going to work out is something you dread, try some of these 7 tricks, and let's change that! Your body is incredible; let’s honor it and give it some love by allowing it to do what it does best – MOVE.