If audiobooks aren’t your thing, then try making a list of movies you want to watch and only allow yourself to watch them while you are working out, such as while walking on the treadmill or using the elliptical machine. You may also consider making a gym-only music playlist. Create a playlist of your favorite songs and commit to only listen to them during your gym workouts. Another alternative to audiobooks is to find a podcast that you will only listen to at the gym. Choose upbeat tracks to help make your workout more fun.
For example, you could reward yourself with a new nail polish or movie rental for going to the gym 5 times in 1 week. You could also reward yourself with a pedicure or a trip to the movie theater for hitting the gym 20 times in a month. Choose rewards that will motivate you and commit to give them to yourself only if you meet your gym visit goals.
For example, if your gym membership costs $60 per month, and you don’t go for a week, then you will be wasting $15. If you only go to the gym 2 times in a month, then it is like you are paying $30 per visit.
For example, you could pledge to go to the gym 20 times in one month or donate $100 to your local animal shelter. Or, if you think you’d be motivated if the money went to a cause you do not support, then you could pledge to give the money to that cause if you don’t meet your goal.
For example, if you have a child, then your motivation might be something like, “I need to go to the gym regularly to be a good example to my son. ” Or, you could go even further and say something like, “I want to walk my daughter down the aisle on her wedding day, so I am going to the gym today. ” You can also base your motivation on an upcoming special event. For example, you might say something like, “I want to look amazing at my 10 year high school reunion, so I need to go to the gym today. ”
For example, your goal could be to reduce your 5k time by 2 minutes by the end of the next month. This is a specific goal that is measurable and achievable. It is also something that you will clearly know when you have accomplished it (results-focused) and it has a deadline, so it is also time-based. You could work toward this goal by running a 5k course on the treadmill at your gym 3 times per week.
Try different classes at your gym, such as spinning, step aerobics, kickboxing, and high intensity interval training (HIIT). If you don’t like one class, then take a different one. Showing up a little early for class can help you make friends and feel more invested in your workouts. Use different machines, such as the treadmill, step machine, stationary bike, and elliptical walker. If your gym has a circuit training station, try it out to see if you like it.
For example, if you encounter a regular or trainer on your way into the gym, say something like, “Hi! My name is Chris. I don’t really feel like being here today, but I am here! How are you doing today?” You may also consider getting an accountability buddy. [9] X Expert Source Francisco GomezFitness Coach Expert Interview. 24 October 2019. This can be someone you meet at the gym or a friend who also needs help sticking to their gym visits. Send each other texts throughout the week each time you go to the gym, or plan to meet the person at the gym a few times each week.
For example, you could buy a new pair of leggings or shorts, a new workout t-shirt or tank top, and a comfortable new pair of running shoes.
For example, if you normally go to bed at 11:00pm, try going to bed at 10:00 or 10:30pm.
For example, if you like to go to the gym after work, then keep your gym bag in the trunk of your car or in your office at work. Make sure it is stocked with your workout clothes and shoes, a water bottle, a towel, and a snack. If you want to hit the gym in the morning before you head to work, stow your gym bag right by your front door. Wear your gym clothes in the morning and stock your gym bag with a water bottle, toiletries, a towel, and a change of clothes for work.
