…Even When You Don’t Feel Like It!
Whether you’re a pro athlete or just stepping (or stumbling) into the world of exercise, some days the motivation just isn’t there. Maybe it’s cold and rainy outside, your to-do list feels endless, or the couch is calling louder than your running shoes. So how do you keep your commitment to yourself when life throws distractions—or excuses—your way?
And if it’s been years (or forever) since you’ve had a voluntary sweat session, how do you even start?
First, let’s zoom out. Exercise isn’t just about aesthetics. Sure, it’s great for improving strength and appearance, but it’s also a cornerstone of mental and physical health. Regular movement boosts mood (thank you, endorphins), improves sleep quality, and lowers the risk of chronic diseases like type 2 diabetes and even some cancers! Plus, it can help you age more gracefully by preserving muscle and bone strength. And let’s not forget: exercise has been shown to reduce the risk of depression and improve brain function and focus. That’s a pretty impressive résumé, right?
But here’s the thing: even armed with all these benefits, we don’t do it. We all have those days when the snooze button feels like the better choice. That’s where strategic habits come in.
Tailoring your workout routine to your preferences, personality, and schedule can help you stick with it for the long haul—especially if the activities bring you joy. Whether you’re just starting out or looking to refresh your routine, here are my 10 favorite ways to stay motivated and keep moving—even on the days you’d rather not.
1. Do What You Love
Translation: Find your joy in movement and follow it.
If you hate your workout, you won’t stick with it—period. Just because your friends love spin class or CrossFit doesn’t mean you have to.
For me, it’s being outdoors walking with my dog, paddle boarding, doing yoga, line dancing, or riding my e-bike (and yes, it absolutely counts as exercise). Maybe your happy place is a martial arts class, or playing a sport like pickleball or soccer. Experiment until you find what clicks.
Bonus points if you enjoy a mix of activities—variety not only works different muscle groups but it also keeps things interesting and prevents burnout.
2. Play to Your Strengths
Confidence is a powerful motivator.
If you’re good at something, you’re more likely to stick with it. Maybe you were a tennis champ in your younger days, or you’ve always wanted to learn self-defense. Choose activities that align with your natural strengths or invite you to build new ones.
That doesn’t mean it’ll always be easy (and it shouldn’t be, because – news flash- growth happens when you’re challenged). But if something feels awkward or totally unnatural—like you dreading the Line Dance choreography every week—it’s probably not your thing. Let it go. Find something that brings you joy, makes you feel capable, strong, and a little bit badass.
3. Break It Down
Short workouts are better than no workouts.
When I first started working out, my trainer told me that three 10-minute bursts of exercise could be just as effective as one 30-minute workout. That one sentence was a total game-changer for me. It made fitness feel more manageable, and those micro-workouts added up and built the momentum I needed to turn it into a lifestyle.
Now, I work out every day. I have my base workout (4 miles on my treadmill) and then I add other activities to mix it up. Three days a week, I hit the yoga mat to focus on flexibility and balance, but I always have a cardio base. The rest of the week, I attend line dance class, do arm workouts, jump on my trampoline, do bodyweight exercises, lift weights, and walk my dog. In summer I love to paddle-board and ride my bike and in winter snowshoeing is a fun and different kind of workout. Oh, and when I’m camping, I change it up (check out my post Fitness in the Forest HERE).
The trick is listening to how your body feels—not how your mind thinks your body feels. The mind loves to make excuses. But your body? It feels better when you move. Learn the difference, and don’t let your brain talk you out of showing up…follow your body’s lead!
4. Set Mini Goals
Small wins lead to big results.
Big, bold goals like “lose 20 pounds” or “run a marathon” can feel inspiring—until you’re three weeks in and progress is crawling. That’s when motivation vanishes and doubt starts whispering in your ear (back to that pesky brain always thinking it knows best).
Instead, set smaller, process-based goals that build real momentum. Add 15 seconds to your plank. Walk five more minutes than you did yesterday. Do one extra set of whatever. Every small “win” proves you’re capable and creates momentum. And when you feel capable and have momentum on your side, you stop relying on willpower—you start relying on belief. That mindset shift is everything. Confidence creates consistency. And consistency creates results.
5. Work Out in the Morning? Or Work Out When it Feels Good for YOU!
Because excuses multiply—and so does stress.
Morning workouts changed everything for me. At first, I did it so my workouts didn’t interfere with anyone else’s schedule. But eventually, I realized how much better I felt getting it done first thing. It energized me, gave me a sense of accomplishment, and wiped out the “I’m too tired,” or “something came up” excuses before they even had a chance.
Also? I didn’t realize how much mental space was being eaten up during the day just thinking about having to work out later. It stressed me out. But getting it done early cleared that mental clutter.
That said, if mornings feel like pure punishment, don’t force it. Try different times until you find what works for you. The key isn’t when you move—it’s that move consistently.
6. Find an Accountability Buddy
Motivation loves company—especially when fur is involved.
Having someone to keep you accountable can make all the difference. Maybe it’s a friend who checks in, a gym buddy, a fitness group, or a digital community.
For me? My #1 accountability partner has four legs. When my dog gives me the “what about me?” I cannot resist! Her stare is crazy powerful. But more importantly, I feel a real responsibility for her well-being. She needs to move. And so do I. Whether it’s a short brisk walk or a longer hike, she gets me out the door—and her enthusiasm is contagious, especially since she is 14!
When someone (especially furry and wagging) is counting on you, it’s a lot harder to flake.
7. Pump Up the Jam
Music = momentum. Tech = preparation.
Studies show that music boosts both the duration and intensity of workouts—and I believe it. I don’t care if it’s 80s rock, disco, country, or some weird playlist I found on iTunes—if it moves me, I’m moving.
Creating your own playlists is a game-changer. You can vary your pace based on the beat, which helps keep things dynamic and keeps you from dragging.
Not into music? Queue up a podcast or YouTube video before you head out. Trust me—fumbling with your phone mid-walk or mid-workout is a vibe killer. Plan ahead and let your brain go on an adventure while your body does the work.
Not into music like I am? Then let the birds and the breeze in the trees be your music!
8. Shift Your Mindset
The brain is hands-down the hardest muscle to train.
There are days I really don’t want to work out. But weirdly, those are usually the days I need it the most. And every single time I push through, I end up feeling so much better—proud, strong, accomplished. That’s the feeling I chase.
Try reframing the conversation in your head. Instead of, “Ugh, I have to work out,” try, “I get to go paddle-boarding today.” Swap dread for gratitude. Tell yourself, “I’m doing this for me,” or, “I’m going to feel amazing when I’m done.”
And you know what? You will.
9. Plan for the Road
No gym? No problem.
Travel is no excuse to ghost your workouts. Most hotels (and RV parks) have some kind of gym. If not, resistance bands fit in any suitcase and they are so light they won’t put you over your bag weight limit. Or get outside—walk around the neighborhood, hike a local trail, take the long way walking through town.
And when all else fails? Planks, squats, and jumping jacks don’t require equipment or space. You can knock them out in a hotel room, campsite, or even next to your car. The more you move, the better you feel—no matter where you are.
10. Bribe Yourself with Gear
Because sometimes new sneakers really do fix everything.
Is it shallow? Maybe. Does it work? 100%.
Sometimes, all you need to reignite your motivation is a fresh pair of sneakers, a new workout top, or a yoga mat that basically screams, “Let’s go!”
I once searched for the perfect pair of sneakers and found those magic shoes—the ones that felt like walking on clouds. It was like they had a secret handshake with my feet. I put them on and suddenly, I wanted to move. Now that’s surprisingly real motivation.
Call it retail therapy with a fitness edge. It doesn’t have to be expensive. Just something that makes you feel good and reminds you that movement is something worth dressing up for (new swimsuit anyone?).
The Hardest Part is Starting—But You’ve Got This
Getting and staying motivated isn’t about being perfect. It’s about doing what you love, showing up—consistently, every day, especially on the hard days. It’s about building habits, listening to your body (not your excuses), and giving it what it needs to thrive. It’s about creating a life where movement is part of it. And when you do that, it feels natural, empowering, and yes, even fun.
As Nike says, Just do it! (And when all else fails, simply put on those “magic” shoes and just see what crazy things can happen. You can read more about my magic shoes in my book – The Awakened Body – available fall of 2025 – more on that later).
In the meantime, if you are interested in knowing more about me and my wellness journey, click HERE. Or, if you are interested in learning more about my products (some are even free!) click HERE.