No motivation to work out? 3 Tips from a pro coach to get you off the couch.

We all know that we should incorporate some form of exercise and movement into our weekly schedules. From helping your heart and cardiovascular system stay healthy, to the mental health benefits (hello, endorphins) - working out is endlessly beneficial, both physically and mentally.

But, once you’re home and your shoes are off – the lure of the couch and an evening of Netflix can be stronger than any good intentions you might have, leaving your exercise mat and shoes quietly gathering dust in the corner.

What is the biggest barrier to sticking to a workout routine?

Before we get into it, you’ll be happy to know that it’s not your fault that you find it difficult to stick to a routine. As humans, we need systems, support and accountability to become consistent and make meaningful, lasting change. As the saying goes, “if you want to go fast, go alone – if you want to go far, go together”. 

“Feeling demotivated will happen to everyone at some stage of life,” – says Frik Muller, Head Coach at Best10. “That’s when having a coach as an accountability buddy becomes so beneficial. We all need that extra push on days where we don’t feel like doing a workout, or the urge to give in to comfort food feels too strong. Having a coach to talk you through this and help you make better choices has proven to not only work in that moment, but to also help change your mindset on what it is you are really craving and how to satisfy that craving in a healthy way”.

3 Tips to stay motivated

So, you’ve got your coach. Your support system is in place, you have a plan, you’re going to crush this. But, that doesn’t make you immune to a dip in motivation. Here are three tips to keep in mind to help you achieve your goals – even when staying motivated is a struggle.

Visualise the end goal

Remember vision boards? While we now have Pinterest and Instagram, the fact that we are visually motivated hasn’t changed. Whether it’s a picture stuck on your fridge with a magnet, a saved Instagram post – or just the thought of you being able to run after your children and not be out of breath, or have the confidence to wear a bikini this summer – have a visual reminder of what you are working towards.

Stop focusing on the scale

Yes, it is a useful tool for tracking progress – but, remember that it’s not the only tool. Weight can fluctuate due to a number of reasons – hormonal, water retention, increased muscle mass – to name a few. Don’t be disheartened if you see the number increase slightly – or not go down as quickly as you’d like. Taking your measurements and photographs of your progress is just as important. Repeat after us: I will step away from the scale.

Failure doesn’t mean it’s the end

While it’s important to stick to your goals, keep in mind everyone occasionally skips a day. If you skip a workout or don’t make the best nutritional choices for a day, don’t sweat it – it’s bad for motivation and bad for your morale.