Ever have those days where you can think of a thousand things you’d rather do than working out? Me too! Just because I’m a trainer it doesn’t mean I’m immune to the workout CBF’s. We’ve all experienced a serious drop in motivation when it comes to fitness. But that’s the funny thing about motivation – it comes and goes, and if you rely solely on motivation to work out then it might never happen. And, as a result, your goals will stay just that – distant goals and not a reality.

So, the solution? Push through and work out even when you don’t feel like it. Here’s what I do when I’m lacking motivation:

1. Remember how good I’ll feel afterwards

I’m sure you’ve heard this one before – exercise releases endorphins. And endorphins make you happy. When you work out you are guaranteed a chemical reaction in your brain that will make you feel better than when you started. So, when I’m sitting on the couch feeling sorry for myself I remember that post-exercise happy feeling, and it gets me tying my laces in no time.

2. Have a glass of water

This one might sound a little kooky, but did you know that fatigue (not thirst!) is one of the first signs of dehydration? When I don’t want to move, a lot of the time it’s due to the fact that I feel like my energy is flagging. So, I have a glass of water, and I feel more alert in no time. Just make sure you don’t drink too much otherwise your belly will be sloshing around when you’re working out.

3. Stay accountable to someone

When you have committed to someone else you are less likely to cancel on your workout, fact! If you don’t have someone who can physically come to the gym with you, sign up to a community online and commit to a time you’re going to exercise. That way you’re less likely to cancel on your workout because you’d be cancelling on others too.

4. Let someone else plan the workout

When you’re lacking motivation, having to think of a workout is extra mental exertion you don’t need. On TIFFXO I plan out the whole week of workouts with follow-along videos that you can do from the comfort of your own living room. So, I simply log in and let past-Tiff run my workout for me (thanks Tiff!). I love that I don’t even need equipment to get fit. And, since they’re around 20 minutes, the whole workout is over before I have time to think of another excuse.

5. Listen to my body

There are times when you just don’t feel like it, and then there are times when your body is trying to send you a message. Before I push through my lack of motivation I take a moment to listen to my body – am I really just being a little lazy, or do I need a day off? Working out when your body is too fatigued may result in injury, which can impact your training much more than one day off. We all need our rest, so make sure you take it. After all, this is when your body repairs and builds lean muscle definition.

Tiffiny Hall is Founder of fitness program TIFFXO.com. Follow her on Instagram @tiffhall_xo.

Want more from Tiff Hall? These are her 5 steps to rebooting your metabolism, and this is the one weight loss rule she swears by.

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