Hi Team CIF,

One question that friends, clients and coaches have asked me a lot is how to stay motivated to workout, eat well, etc., when we just don’t feel like it. The truth is, most often we won’t feel like it. Here are a few of my suggestions for staying motivated on any day, and not only on #motivationmonday. Do any of these resonate with you? Let me know in the comments below!

1. Chalk up wins. Too often our day is busy and we say we ‘only’ have 15 minutes to workout so why bother, or we avoid the gym because we feel slow, squishy, don’t know how to use the machines, what have you. Instead, make it a goal to chalk up wins. If you only have 10 minutes, do an 8-minute circuit (add a minute of warm-up and stretching on each end) in the living room (any Cirque-It Fitness class participant will tell you that you can do a LOT in 8 minutes!). If a gym machine confuses you, ask a staff member to help you. If the free weight section intimidates you, start with walking over, doing a simple exercise, and leaving. Find ways to do what you can and OWN IT.

2. Enjoy new swag. If I get in a rut, sometimes I’ll go shopping and get myself something new to wear. It doesn’t need to be expensive…even if I get a single pair of new running socks, or a tank off the clearance rack, or a water bottle that’s easy to hold on my runs, I’ll get excited to wear and use my new treats. If you have shoes that work and gear you enjoy wearing, you’ll be more incentivized to workout. Discount stores (like TJ Maxx and Marshalls) can be a great place to get started, and a lot of websites have sales and online clearance ‘racks’ where you can shop from your own home–for example, Alala has a great sale going on right now!: Summer Sample Sale - Up to 80% Off select styles at ALALA, and did you know everyone’s favorite shapewear now has leggings? Top 5 Best Selling Leggings!

3. Try something new. If we’ve been doing the same workout routine for a while, mixing things up can help us get excited to move. When I re-wrote my Cirque-It Fitness program, I tried all kids of classes at various studios to learn about what I liked (and didn’t) so I could make the program the best it could be. Find introductory deals at local studios and gyms for free or low-cost classes to shake things up and meet some new people.

4. Make a fitness happy hour. That friend you’ve been wanting to get together with but say you never have time? Make the time. Have them meet you at a new studio (#3 above), wear a new tank or legging (#2), celebrate the win by taking a photo (#1), then get a healthy juice or meal afterward. You save money on drinks, cut calories, have fun, see a friend, try something new, and get a workout in. BAM.

5. Be nice. I find clients say things to themselves they would NEVER say to a friend or even a stranger. If you told a friend, “working out is too expensive, you don’t have time, you are too weak, you are too fat, you are too slow…” how motivated would they be to start? Not very. Talk to yourself the way you’d talk to your best friend who’s on a fitness journey. “Some workout is better than nothing.” “It’s not selfish to take care of yourself.” “Remember when you were sick and couldn’t work out the way you wanted? You can enjoy it now. I’ll join you.” etc. etc. Be your own coach, cheerleader, and best friend. Sounds like a motivated team to me.

Always move forward!