Andie Thueson » Wellness » Healthy Living » How To Motivate Yourself To Work Out, When You’re Not “Feeling It”

How To Motivate Yourself To Work Out, When You’re Not “Feeling It”

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As a personal trainer, I get asked all the “How Do I Motivate Myself To Work Out?” Most people assume that I was born with this supergene to be motivated and have a relentless desire to crush my fitness goals.

I assure you that this IS NOT the case!

I am a regular Mom, just like so many of you! My days are filled with laundry, messes, carpools, cooking, cleaning, and other non-glamours stuff that is best not to go into. {You Moms know}

I don’t have a fancy home gym or personal trainer (oh wait, that’s me – lol), and no personal chef prepping healthy food here (also me)

I get tired.

I feel lazy

I feel unmotivated

So how do I deal?

@andiethueson Dang Motivation… Where you at?? #fyp #foryou #foryourpage #selfloveclub #motivation #motivational #enneagram9 ♬ Leave The Door Open – Bruno Mars & Anderson .Paak & Silk Sonic

How to motivate yourself to work out…Sometimes it feels like this, right?! Motivation, where you at? 🤣😆

That is the question, right? How to motivate yourself to work out? This question bears on all of us; it is easy to beat ourselves up when we can’t seem to make ourselves get up and move. When our motivation

seems out of our grasp, it is easy to feel guilt and shame. I am going to tell you right now to stop that shiz!

Motivation is NOT natural. It is not a gene you are missing. But you CAN hack motivation and build new habits that will help you to create an exercise routine that provides you with the built-in motivation you desire.

It boils down to some crucial tips that have kept me going over the years! These tips help me to stay motivated and keep at it. 

Photo of woman in bed, groggy reaching for her phone trying to muster up the motivation to work out. In this post Andie's answers the question: how to motivate yourself to work out
Sometimes answering the question of how to motivate yourself to work out can be tricky and an answer hard to come by; here are my best tips!


  1. SET A SCHEDULE: Commit yourself to make your health a priority. Think through your day and set a time to work out. Setting up specific times to work out each day will help you schedule your exercise motivation. For me, personally, first thing in the morning works best. I set my alarm clock, and I do the thing. So sit down and figure out what the best time for you is. Is morning better, afternoon, lunch break, or evening? Building your own “workout schedule” is so important in cultivating “motivation.” Treat these scheduled daily workouts like a lunch day with an important business associate or your best friend – would you cancel? Heck no! Honor yourself, and don’t cancel on yourself!
  2. PREPARE AHEAD: The night before, pick out your workout clothes, set aside your yoga mat or other gym equipment, and have your gym bag ready. That way, when it’s your time to work out, you get dressed, grab your things, and get going. Once dressed, it is pretty hard to talk yourself out of it.
  3. CAFFEINE: If getting revved up for a workout, especially early in the morning, is a struggle, caffeine is a much-needed item. It will help your body and mind rev up quickly to perform and push yourself fully when you get to the gym. There are several excellent brands that provide exceptional products. My fave, and the one I keep returning to, is Perk Turbo, my favorite flavor is the Italian Strawberry Cream; it is so good and tastes like a treat. Because let’s be honest, once you just took a huge shot of caffeine, it’s gone time, and there is no backing down! {at least for me}
  4. COMMIT TO 5 MINUTES: So now that you have drunk your pre-workout, got to the gym, brought out the weights, and are all set up to work out at home, you still might not be “feeling” i. It happens to me all the time. I can’t seem to get motivated, I want to lounge around at the gym, and I can’t seem to get excited to get moving. (We’re friends, so I can freely admit this, right?!?) When you’re feeling this way – scroll through your phone and find a song that you can’t help but want to sing along with, move to, and that puts you in a good mood. Then set your alarm for 5 minutes, so with music thumping and your timer going – give it you’re all for 5 minutes. Everyone can commit to 5 minutes. Facebook quizzes take more time. And then, if you are still not feeling it after 5 minutes, you can allow yourself to quit. But I quit only twice in the five years I have lived by this rule. (I was legitimately sick – both times) But what USUALLY happens is that after 5 minutes, your heartbeat is going, and you’re smiling because “your jam” is on – and you know you can do it! It is a magical tool to use to help trick your motivation into kicking in.
  5. CRAFT AN AMAZING PLAYLIST: Another way to infuse your workouts with some positive energy and a shot of fun is with the perfect playlist. So take some time and pursue iTunes or Spotify in search of some new tunes to infuse your workouts with some kick! Or, if you love listening to podcasts or books, do that! The more you can add fun and an extra level of motivation, the better. Love listening to true crime podcasts, but you never have time? Treat yourself to a listen while you work out!
  6. FIND WHAT WORKS FOR YOU: If you hate going to the gym, don’t go to the gym. If you hate running, don’t run. I know this sounds like a simple thought, but so many of us our swayed by “fitness influencers” on social media selling what works for them. But know this, if you hate the workout, it will not work for you, no matter what Ms. Fitness McGhee says. So learn to listen to your body. What type of movement does it enjoy? High-intensity interval training, strength training (HIIT), fitness classes, on maybe on-demand workouts. You will never stick to your workout routine if you do not love it. So please find a fitness program you love and do that.
  7. FIND A WORKOUT BUDDY: For many of us, having an accountability partner is a great way to add extra motivation. So find a friend with similar goals and fitness interests and make a plan. Knowing that the other person is counting on your to show up is great motivation. Or find an online community where you can check in for some accountability.
  8. EXTERNAL REWARDS: As Moms, we bribe our kids a lot. (or at least I do, as needed) Why not bribe yourself? Want a fancy new handbag? Why not set a goal of working out so many days and EARN that handbag? It will feel so much better when you earn it versus just going out and buying the splurge. So pick something you REALLY want, set your goal, and get to work earning it!
  9. FORGIVE YOURSELF: It is going to happen; you will miss workouts. It’s life! Things come up! But here is the most important takeaway; do not let a missed workout turn into a week, then a month, and then a year. That is what happened to me in the first place. I became complacent. I decided I was too busy to work out and that chasing my kids and keeping a house was enough of a workout. My body didn’t change until I committed and stayed committed. Yes, you will miss workouts. You are only human! Please do not get mad at yourself, berate, or belittle yourself. Shake it off and remember that tomorrow is a new day; you can DO this!
  10. LOVE YOURSELF! Don’t work out to look hot, don’t work out for someone else’s approval. Choose to be fit and healthy for YOU! YOU are worth it! And I know once you commit to your fitness journey, you will feel so much better, and the health benefits far outweigh a stupid number on a scale. So remember, they’re so many amazing and wonderful none “weight loss” related things that will happen for you! But it starts with truly loving yourself and making yourself a priority! Because you ARE amazing and impressive – and don’t forget it! 

I hope these tips help you to realize that motivation is not a gene or a secret gift some of us have that others do not have. Motivation is tricky and not built in. Knowing this makes all the difference, so now you can hack your motivation and find ways to “trick” yourself into moving your body daily. Your body is aching for it! Our bodies need to move. It is how we move energy that is stagnant within us.

If you are new to physical activity, start with baby steps. Set a goal to work out for 5 minutes every day, then gradually increase it every day. The end goal is to build habits, not to crank out an intense workout every time. Be patient without self. It is okay to start with small goals and work from there. With each little goal you achieve, your own motivation will grow, and there is a very good chance that you will develop a new robust, healthy habit of moving your body daily. And my dear friend, that is the long-term goal of a daily habit of treating your body well and getting it moving!

I hope these tried, and true tips of mine helped you to find new ways to answer the question of how to motivate yourself to work out!

Much Love,

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  1. Krissy Allori says:

    These are great tips! I will have to try the 5 mins music alarm in the morning. I think that it would be a great way to get myself motivated in the morning!

  2. Emily Hill says:

    These are really, really good reminders. I work out regularly but there are days when I feel less motivated!

  3. So many great tips! I’ve been walking over the summer, but I got away from swimming every day. I need to get it back!

  4. Loving all of this! It’s so important to keep motivated and give grace for set backs.

  5. Great tips! I love the 5 minute rule! Such a good idea!

  6. Allyson Zea says:

    I love these tips! I find committing to myself to be the most important thing! I am not going to flake on other people, so I won’t flake on myself!

  7. Allyson Zea says:

    I love these tips! I find committing to myself to be the most important thing! I am not going to flake on other people, so I won’t flake on myself!

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