How To Stay Motivated To Workout Daily

Di Westaway | Chief Adventure Chick at Wild Women On Top 

Briiiiiiing. The alarm wakes me. Eugh. Already? It feels like only seconds ago my head hit the pillow. 

I press snooze then remember what motivated my early alarm. Oh… a sunrise walk. But it’s dark, freezing and rainy outside. Damn… Just a few more minutes in heaven. 

The phone barks again. I decide to commit to sleep therapy instead as I turn it off, slide deeper under my doona and escape back to my dreams.

An hour later I wake in a panic, late. I fly into the shower, grab a coffee and rush to the office, feeling grumpy and sluggish. 

And then I beat myself up for not doing the one thing that will make me feel happy, healthy and energised for the whole day. 

If this sounds like you too, here are my top five tips to keep you motivated to work out daily. 

1. Get a buddy.

Research shows that when you commit to a friend or a trainer it’s easier override the temptation to stay in bed or cancel your workout. You kill two birds with one stone when you make exercise social. So, book in a time with your partner, friend, fit-bit or dog. If you have arranged to meet a friend, you are much less likely to cancel. And you can plan the next workout together.  

2. Get a routine. 

Pick a workout routine, put it in your diary and do it for 21 days. This will get you into a habit. Choose a time and location each day that works around your usual schedule. Treat this as an unbreakable commitment and work other commitments around it. 

3. Love what you do.

There is no point trying to drag yourself out for a run, to the gym or a swim if you dread it all week and hate doing it. Find an activity that you love doing. Think outside the box. If you don’t like the gym, try walking, hiking, bike riding, yoga, meditation, Pilates, kayaking, dancing, Zumba, skating, skate boarding, barre body, hiking, swimming or netball. The gym is great when you’re injured or if you need specific strength and conditioning exercises for a specific weakness, but there’s lots of other activities that might be more fun for you. Better to walk every day than pay for a gym membership you only use once.    

4. Get a goal. 

This is crucial. When you have a goal, you are much more likely to ditch the excuses and get to training, every single day. A written goal, particularly one which involves a financial commitment, will provide you with extra motivation to get out there and do it. But you have to be excited by the goal. It has to be something you want to share with your friends and feel enthusiastic about, like a fun run, an adventure race, or a team hiking challenge. A mini daily goal like 10,000 steps a day is good, but having a big goal like Everest Base Camp with your buddy is better. Then you can break it down into mini goals and micro goals of daily chunks. 

5. Get a purpose.

If your goal involves a higher purpose which you share with the community it goes to another level of stickiness. If you’re supporting a charity or if you’re part of a team with a community commitment, you’re more likely to commit when the going gets tough. For example, if you’re training for a charity challenge like running to cure cancer or trekking to restore sight, you’ll feel another level of accountability to both your team and the charity. This higher purpose motivates you to keep focused on the goal, which makes you do the training when your mates invite you to the pub. 

Want to be inspired? Sign up to our newsletter.

Share this page

Latest news

20171029_134554.jpg
A breast cancer survivor, a mother of four, a grandmother of three, a keen walker, and a mighty explorer, Julie Towner shares with us her favourite hikes and explains why being a Wild Woman has transformed her life.
If you ‘Google’ Bucket List hikes, you’ll get a list of some of the world’s most famous walking trails. From the Inca Trail to Everest Base Camp, the Appalachian Trail to Mt Kilimanjaro, they’re iconic. But what about those off-the-beaten-track kind of adventures that often go under the radar? They’re usually quieter, more remote, and often more beautiful than their overly touristy counterparts. We asked the Wild Women team to share their favourite adventure, to bring you 20 experiences you absolutely need to add to your bucket list.
Deanna Adams
Deanna Adams has experienced mental health issues for some time. But when her mum was diagnosed with leukemia late last year, her depression turned particularly nasty. After joining Wild Women, Deanna found hiking with women gave her the tools she needed to kick her depression to the curb. For the first time in years, Deanna is excited about life and opening her eyes every day. She is living proof that hiking is a woman's best medicine.
Philio Coastrek.jpg
Philio Georgiades went to bed just like she did every night. Nothing was different or out of the ordinary. The next morning, she woke up completely blind. It was the scariest time of her life. Philio couldn't see shapes or shades or shadows. She couldn't make out figures. And she couldn't see the faces of her husband or her children. After a month of waiting, in complete darkness, Philio was told there was hope. She underwent surgery and the operation altered the course of her life. Now, she's on a mission to give back.
Fraser
We're pretty lucky in Australia. As keen adventurers and hikers, we're spoiled for choice. Sometimes it's easy to forget we're home to some of the world's most beautiful natural wonders. Life-changing trips are right at our doorstep, ones that don't require a passport or hours on a plane. And they're perfect micro adventures for a girl's weekend away. If you're from Queensland, or you're hoping to explore the Sunshine state, there are hundreds of trails to try. We've asked our coaches and you - our Wild Women - to share your favourite hikes in Queensland with us. Here are the eight weekend walks that get the Wild Women tick of approval.