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6 Tips to Find Your Exercise Motivation and Never Lose It!

Pop into any Facebook group or start a chat with friends about starting a fitness routine and one of the first things that will come up is how much we struggle with finding motivation.

Many of us lament that we just aren’t the people who have motivation and that’s what keeps us away from ever reaching our goals, whether they be to fit into our favorite clothes again, have the stamina and strength to take a bucket list vacation, or to have more energy each day.

If you think about it, we all are motivated to do the things we enjoy. It’s easy to find time, even with busy schedules and the demands of life, to get started with something we are really excited and passionate about, but it can be trickier to find the motivation for something we are less passionate about, like exercise.

You might be surprised to know that even as an exercise professional, some days I also struggle with motivation. As we head into the new year, one of the most common resolutions is to start exercising more often.

There is power in knowing that you are capable of experiencing motivation. You have experienced it with the activities you are passionate about, it’s not an elusive beast. Let’s discover the ways you can find your motivation for exercise and keep it this year! 

Don’t Think About the Exercise, Think About the Benefits!

If you don’t absolutely love to exercise, first, try to find a form of exercise that you enjoy. I’m an exercise professional and fitness coach but I do not like running. I often joke with my clients that I have never seen anyone smile while running and that if you see me running, you probably should also start running because something scary is coming!

And while strength training is the most important form of exercise, especially as we age, there are also many forms of exercise that you might enjoy – from hiking, biking, dancing, swimming, zumba, yoga, to sports of all kinds.

Second, focus on how you will feel after you have consistently exercised. You will likely have more energy, feel fewer aches and pains, sleep better, have more ease with everyday activities, and feel stronger and more confident. Focusing on the benefits versus the process is a good way to get you moving. 

Don’t Wait for Motivation to Strike, Schedule It!

You can wait for motivation to magically appear and get you to exercise today, or you can set a schedule and make it as easy as possible to fall into your workout. Set out your workout clothes or pack them with you if you plan to exercise after a chore or work.

Schedule your workouts in your calendar like the most important appointment with yourself. What is more important than your health and fitness, right? And use the concept of habit stacking where you start your routine after something you already do consistently.

For example, every morning I brush my teeth, get dressed, drink a glass of lemon water, eat breakfast, and workout. I don’t have to think about what comes next or make any decisions because each habit happens right after the next.

As a busy mom and business owner, without habit stacking I could fall into any number of rabbit holes or tasks that derail me from my workout routine, which I know helps me stay clear-headed and gives me energy for my day. 

Choose the Right Challenge

Once you get started, motivation builds on itself and almost snowballs. You will experience some small wins that will keep you going. Members of my virtual fitness coaching programs report feeling more energy, developing pride in themselves for starting a new routine, their clothes are fitting better, and they have fewer aches and pains. 

But if you push yourself too hard in your workouts or are too extreme with your routine, it will be too hard to stay motivated. You will feel tired, exhausted, and defeated and pushing on will be too difficult.

I see this happen when people have been out of an exercise routine for a long time or are really frustrated with their current health and fitness. They think pushing themselves to the max will make up for lost time but in reality, it only causes them to crash and burn quickly.

Find the right intensity for you and schedule your workouts. The best routine will be adding strength training 2-3 days a week and 2 days of a cardio based activity. I suggest a shorter, moderate to high intensity, interval workout for your cardio workouts.

There Will Be Days When You Don’t Want to, Do It Anyway!

Inevitably there will be days where you don’t want to exercise. You won’t feel motivated. There are tons of other things that will be calling your name and your attention. Of course, if your body is telling you that it needs a rest day, listen to your body. Take the rest.

It’s important to honor your body, but don’t make it a year-long rest. If you are tempted to push your workout aside because of the many demands of life, give yourself 20 minutes. You can commit to 20 minutes.

Once you get started, endorphins will kick in and you will start to feel good. You will be proud of yourself for getting your workout in and feel better every time.

If you are crunched for time, try one of my exercise snack videos:

Create a Mantra or Affirmation for Yourself

Did you ever notice the repetitive thoughts you have? Each of us has a story going on in our minds that keeps us from growing as a person. For me, the thought that I’m trying to change is, “I don’t have enough time.”

Whenever I get stressed out, my mind immediately starts repeating this phrase. I say it to my husband, my friends, and even my kids. This year, I’m taking on the challenge to change that thought to: “I have all the time I need to accomplish everything that is important to me.” 

Can you create a mantra or affirmation that becomes automatic for you when you start to talk yourself out of exercise? Here are a few examples, “I exercise to feel healthy and vibrant,” or “I work out to honor my body, its strength, and its grit,” or “Each day my body grows stronger through exercise.”

Creating a mantra for yourself can replace the excuses or negative thoughts that might pop up when your mind tries to stop you from getting a good workout in! 

Hire a Coach! Join a Community! 

One of the best ways to get motivated and stay motivated and the key to success is to join a community of people just like yourself with similar goals and similar fitness levels. Having a coach in your corner takes the guesswork out of reaching your goals and creates a clear plan and path to quicker results and ensures you will stay on track. 

With these tips to gain motivation and never lose it you can be one of the women who sets a goal this year and meets it!

To discover the best workout plan and routine to help you thrive after 55, download my free Thrive after 55 fitness guide.

Let’s Have a Conversation:

Do you have motivation to exercise? How often do you find yourself wanting to skip an exercise session? Have you created a mantra or affirmation to keep you going? What is it? If you haven’t, what would it be?

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Pam McKenzie

I’m unable to download the Thrive After 55 Fitness Guide either here or from the website?

Holly Ann

My fitness affirmation or mantra ( just coined it , what a great idea !! ) :

My body is my temple , my exercise regime my prayer !!!


Good thoughts. I find exercise a drag. But after this post, I am going to have some breakfast and then put my kayak on my roof rack and take it down to the local lake for a 1/2 hour – 1 hr kayak. I really can’t be bothered but I am sure it will be nice once I am on the water. What are your thoughts on exercising on an empty stomach? (You mentioned you have some lemon water and then get into your exercise routine.)

Crystal Hartley

“The single most important thing I can do at any moment is exercise.” When I find myself waffling about going to a class at the gym or for my daily walk this helps me to make the right decision.

The Author

Aubrey Reinmiller is a licensed Physical Therapist Assistant, Certified Personal Trainer and Senior Fitness Specialist, and Functional Aging Specialist focused on helping those over 50 to reinvent aging! She offers online small group and private fitness solutions through Aubrey authored Reinvent Aging: The Over 50 Fitness Guide to Improve Energy, Strength and Balance.

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