It’s now March, so I am willing to put money on the fact that many of your New Year’s Resolutions / promises such as: using your gym membership, getting in shape, running 5 kms a day, and getting your stomach to six-pack status are now falling flat… So I have come up with 9 ways you can get your butt into gear and keep that motivation flowing.



Working out? Write it down. I have found that keeping an exercise diary to plan and track my exercise and fitness progress is what I need to do, otherwise I find myself a) Forgetting what I have done b) Forgetting what day I worked out c) Making excuses as to why I don’t want to work out. Having a diary holds yourself accountable to yourself and it’s a fantastic way to schedule and monitor exercise.

Things that I include in my diary are:

  1. The date and time you exercised
  2. What your workout involved / exercises you completed
  3. How long you worked out for

I have found that keeping an exercise diary to plan and track my exercise and fitness progress is what I need to do to maintain goals.



I have mentioned a bunch of times, my main motivation behind working out is Jonathan. There are so many benefits in having him work out with me. For one, time seems to go faster having him there workout alongside me. He’ll help me in between his workouts and before we know it we’re both finished. He encourages me a lot to complete my designated workouts per week and it feels good to stay true to my word, that is, telling him I want to maintain working out on a weekly basis.

So, my advice to you is, convince a buddy to train, run or even walk with you. Be in it together and achieve your goals together!


Oooh! I think you have found my weak spot here. “Treat yo’self”, is all about rewarding yourself when you have ticked a workout goal. However, don’t just set up one big goal at the end of a month, set up checkpoints for yourself throughout the month and give rewards for smaller successes, that way you are more likely to achieve them! For example your overall goal might be to loose 10 kilograms in a month. So, set up smaller goals such as: complete 3 workouts a week or successfully completed 20 normal pushups.



What you wear doesn’t have to be expensive or fancy

I don’t think men believe us when we say “New workout clothes get us pumped and ready to work out”, but it’s 10000% true. New workout clothes motivate the hell out of me – I feel nice, they’re super comfortable and they boost my confidence. There are so many fun fitness brands out there now which cater to every body type, every age bracket, every level of fitness and every price range. What you wear doesn’t have to be expensive or fancy. I normally wear Lorna Jane, Cotton On Body, Bonds or Big W branded items. I mix everything together each time I work out. I think as long as it make you feel good and gets you excited, it doesn’t matter what brand or price.

In a way, new work out clothes are symbolic of your commitment to your workout goals “well I just bought all this great stuff, now I am obligated to wear it, otherwise I will have to burn it”.



I find getting dressed in my workout clothes ahead of time gets me in the zone – the mental frame of mind.

When it’s my big workout day (when I train 3-4 times a day, at 20 minutes a session) I get up, eat breakfast and then put on my workout gear. I find getting dressed in my workout clothes ahead of time gets me in the zone – the mental frame of mind. So basically, in the time you normally fight yourself about not wanting to work out, if you’re already in the clothes you don’t really have a valid argument. You’ll just figure “I’m already in my clothes”, so I may as well go do this thang!


Pump up the jam, pump it up, while your feet are stomping…And so on.

Music acts as a distraction (the good type) when working out, puts you in the zone and it really make you want to move! My favourite song to run to is “Halo”, by Beyonce. Every time I hear it, it has a positive connotation and it makes me want to move, fast, and it elevates my mood.

What are some of your favourite songs to work out to? So you don’t get into a music rut, don’t forget to change up your music each time you workout, it’ll get your excited for your next session.



Pounding on a treadmill for an hour may not be everyone’s idea of a good time each time you workout. So, why not bring the fun back in to exercise and mix up your routine. How will you know it’s time? You’ll be bored, you’ll be making excuses as to why you can’t exercise and you will fall out of a regular pattern. Trust me, I have been there and you end up feeling like crap.

Ways we mix up our routine include:

  1. Tennis
  2. Take our working out to the beach
  3. Bike rides
  4. Fun new exercises we haven’t tried before



Be realistic with your timing. It’s about making it convenient.

Find a day and time that suits you and your schedule. If you’re a mum and have a Wednesday afternoon free from hubby, kids and stress make that the afternoon you go to yoga or run on the beach. If you’re a student and your work nights, set your alarm an hour earlier and make it a time when you weight train. If you work 9-5 set one night a week that is “you” time, where you get to focus on your health and hit the pavements. Everyone has the same amount of hours in a day, you just have to use them wisely.

Also, be realistic with your timing, start off with one or two days that you know you can achieve instead of having the entire week planned out – it’s about making it convenient, not biting off more than you can chew.



If you like lists as much as I do, you’ll love this technique. Grab a calendar. “A calendar in this day and age?!” Yes, they’re still great, I can assure you that. Write down your workout schedule like you do in your workout diary and then mark it off when you have completed them.


Do you have any suggestions or things you do that keeps your motivation in check?

Author: Ally Carey

Hi, I am Ally, a writer and creative at Substance. I have worked in the fashion industry for 6+ years as a model and now on Substance. Substance is a lifestyle blog about fashion, beauty, health and self-improvement; hoping to inspire you to live a life filled with Substance. For more: @AllyMayCarey

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