Coach Zoe No more excuses. It’s time to get serious about your fitness and use these tips to quit being lazy and create the habit of working out.
Why do I feel so lazy?
You are not being lazy. You are just…unmotivated. You don’t have enough fire under your butt to fuel your desire to workout. I am going to bet that you already have quite a bit on your plate and this feeling of laziness comes from holding yourself to high expectations. I mean, don’t we all as moms? We are people pleasers. Specifically, little people pleasers. Trying to make those little ones as happy as possible by meeting all of their needs. And by the time you are done with that, you feel like you have nothing left to put into a workout.
Where does this lack of motivation come from? Maybe from a lack of a serious goal. Or too much stress and being stretched too thin. It could be that you just want quick results so you end up quitting quickly. It could be a by-product from unhealthy habits like being too sedentary or poor nutrition.
So stop calling yourself lazy! That is negative reinforcement. I am a BIG subscriber to the idea that you believe whatever you tell yourself. So let’s talk about what you CAN do and get in the right mindset.
How to stop being “lazy”
You first need to address your goals. Take some time to think about what kind of results you want and why so you can create a game plan and get motivated to workout. I break down the importance of goals and how to make a SUCCESSFUL goal in another post, so check it out here. In short, you need a personal goal that supports your health and purpose in life. Something that goes deeper than aesthetics. Lean legs look great, but does that really drive you to get up an hour early to squeeze in a workout? Not usually. But having the endurance to run and play with the kids for the afternoon helps me to remember the big picture. That there is more purpose to my workouts than my physique. Find what inspires you to be and feel better!
After you set a goal you want to keep in mind that results take time. Nothing worth earning is overnight.
Next, I want you to take some time to sit down and think about what extracurriculars or stressors you can eliminate from your daily or weekly routine. Stress is collective and exercise is a form of stress on the body. A good stress, but a stress. That’s why we need rest and recovery time. Plus, if we don’t feel like we are adding another commitment to our day, taking away from ourselves and family, we are more likely to be excited to stick with it.
While you are looking at your day-to-day, think about where you can make little changes that will have a big affect on your overall mood and energy levels. Like nutrition such as eating clean, drinking enough water, or avoiding junk food. Or getting extra bouts of activity wherever possible like stretching during movie time, taking the dog for a longer walk, or just standing while you watch little league practice.
How to make a habit of working out
To set yourself up for success, planning is the best way to ensure you stay committed. Look at your schedule and find the best time for you to workout each day. Maybe you are less motivated after work, getting the kids from school, and making dinner. So do it in the morning! You will start your day off right and get it out of the way. If that is too early, try to sneak a workout in on your lunch break or during the baby’s nap time. Whenever is the most convenient so you stay motivated, on track, and in routine. Even if that is not at the same time or place each day, just get in your daily activity.
If you come across a day that you feel like time is running out, squeeze in ANY kind of workout. Whether that is something short and sweet like a HIIT workout or just dancing to music for a quick sweat.
Try to do something everyday to get in a sweat and elevate your heart rate for at least 10 minutes. In fact, I have an entire playlist of 10-Minute Workouts on my channel, check them out!
For the days you don’t feel up for the high intensity workouts or want to skip, JUST MOVE. Those are great days to work on mobility, corrective workouts, or simply take a walk. I have also found that if I just commit to a 5-minute warm-up, I will actually go through with the entire workout. Just firing up my muscles and increasing circulation gives me a little boost to get going. Like a natural pre-workout. Sometimes we have to just go through the motions until our minds finally agree.
You can even get the same effect by knocking out a couple of chores around the house. I find that checking off a few things from my to-do list gets the productive juices flowing and some activity will spark that little fire under my butt. No more excuses ladies!
How LONG to make a habit of working out?
It will take some time and the best way is to gradually build up your frequency. Start with 3 times a week for a week or two. Then 4 days, 5 days, 6 days, until you have built a daily habit of working out. In my personal experience, every time I fall off and dread my workouts, it takes a few weeks of regular workouts (ANY kind of workout, just to get a sweat) until I no longer have to talk myself into it. I guess there is that saying it takes 21 days? But try not to worry about how long it will take. Just focus on you, your goal, and each day. It is easier to approach big goals in small bites. And I have an Accountability Chart to help you stay on track!
Stop beating yourself up. Find your motivation and before you know it, working out will be a habit that you don’t have to think twice about. You will even look forward to it!
