Operation Motivation: 6 Tips to Get Movin'!

by CJ Lockman Hall, M.A.

Having one of those days? You know, the couch looks more attractive than your workout clothes and, try as you might, you can't think of one good reason to sweat? Time for "Operation Motivation." Use these 6 tips to get movin'!

1) Do the Quick Change
When you find yourself waffling between working out and doing one of the hundred other things on your to-do list, do a "quick change." Immediately put on your exercise clothes. Taking that first step will go a long way toward getting you out the door.

2) Get on the Airwaves
Call a friend or teammate and tell them that you're struggling to get moving. Ask them to meet you for a workout. If they can't, at least they can motivate you! And, since you'll have made public your plans to exercise, you will likely follow through. You can also set up "workout dates" with friends in advance. If you know they're going to be there, chances are you'll hold up your end of the deal!

3) Treat Your Mind and Body
Your mind is fatigued from thinking. Your body is fatigued from sitting, or running after your kids. What you need is some time to yourself in the form of a good workout. Maybe you crave the rhythmic pavement pounding of a good run, or you yearn for the quietness of yoga. Whatever your mind and body need, move those muscles! Pump fresh air into your body! Glow with sweat! After your workout, you'll have much more energy and enthusiasm to attack your to-do list and you'll have done something nice for yourself.

4) One is Infinitely More Than None
Only have 15 minutes? Or you don't feel like doing your entire workout? Don't fall prey to the all-or-nothing syndrome: one mile is better than zero; ten minutes are a lot more than none. Once you start, you'll feel so good that you'll want to continue and you'll be glad that you did.

5) Add a Little Spice
Not excited at the prospect of your usual workout? Do your regular route or routine backwards. Go to a new gym, track, park, neighborhood, etc. Try a new class, or meet with a new workout partner. Put fun shoelaces in your sneakers. Break out of your routine add a little spice!

6) Start at the End
Picture how good you will feel when you complete your workout, and then go out and make it happen. It'll be the best thing you've done all day.

© CJ Lockman Hall, M.A. Reprinted with permission

About the author: CJ Lockman Hall, M.A. is a motivational speaker, sports consultant, freelance writer, and devoted amateur athlete. Visit
Mind and Sport for more terrific information on a positive sport performance and the joy of sports.