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Fitness
Published Wednesday Jan 22, 2020 by Lydia Cardona

5 Ways to Find Motivation When You Just Don’t Want to Work Out

Expert Advice
Fitness
Recovery
Motivation

According to research¹ from the MINDBODY team, over half (55%) of those who exercise frequently say they are least motivated to exercise during autumn or winter.

Leading UK Sports Performance Mind Coach Nick Davies explains: 
"Winter is that time of year where temperatures get a lot colder and we get a lot less sunshine. This can lead to low mood in some people and a desire to curl up in the warmth of our own homes, meaning the likelihood of going to the gym is a lot less than in warmer months.”

But don’t worry! We’re here to share five simple tips to help beat the seasonal slump and stay on track with your fitness and wellness goals. 

The perfect playlist.

Whether you’re struggling to find the motivation to hit the gym, or you’re in need of a little energy boost mid-cardio, the right music could be the missing ingredient in your workout.

Professor Andy Lane, Sports Psychologist at The University of Wolverhampton, explains:

“Music is excellent for motivation and can definitely help with endurance during exercise. Listening to music can enhance your mood and help divert your attention away from feeling tired or bored which can often arise through the repetitiveness of certain exercises.”

With help from our favourite studios, we created a playlist of songs to increase your motivation during a workout: 

  • Pinnacles – Four Tet
  • Freaks – Timmy Trumpet
  • Run boy Run – Woodkid
  • Rapture – Nadia Ali
  • Losing It – Fisher
  • Differentology – Bunji Garlin
  • Higher Ground – TNGHT
  • Chameleon – Pnau
  • Play – Jax Jones
  • Old Friend – Elderbrook
1
The perfect playlist.

Whether you’re struggling to find the motivation to hit the gym, or you’re in need of a little energy boost mid-cardio, the right music could be the missing ingredient in your workout.

Professor Andy Lane, Sports Psychologist at The University of Wolverhampton, explains:

“Music is excellent for motivation and can definitely help with endurance during exercise. Listening to music can enhance your mood and help divert your attention away from feeling tired or bored which can often arise through the repetitiveness of certain exercises.”

With help from our favourite studios, we created a playlist of songs to increase your motivation during a workout: 

  • Pinnacles – Four Tet
  • Freaks – Timmy Trumpet
  • Run boy Run – Woodkid
  • Rapture – Nadia Ali
  • Losing It – Fisher
  • Differentology – Bunji Garlin
  • Higher Ground – TNGHT
  • Chameleon – Pnau
  • Play – Jax Jones
  • Old Friend – Elderbrook
Workout with a friend.

Having someone alongside you during a tough workout can go a long way when it comes to motivation. In fact, over a third (34%)² of gym-goers believe having a partner to workout with increases their motivation and makes them work harder. One in four (24%) even said it improves the effectiveness of their workout. 

Besides the hard work, having a workout buddy also holds you accountable for showing up in the first place. You can’t cancel last minute when someone else is relying on you to be there! 

2
Workout with a friend.

Having someone alongside you during a tough workout can go a long way when it comes to motivation. In fact, over a third (34%)² of gym-goers believe having a partner to workout with increases their motivation and makes them work harder. One in four (24%) even said it improves the effectiveness of their workout. 

Besides the hard work, having a workout buddy also holds you accountable for showing up in the first place. You can’t cancel last minute when someone else is relying on you to be there! 

Tune your alarm.

On the list of worst sounds in the world, your early morning alarm is probably close to the top. But, what if it could actually make you excited for the day ahead? 

Change your annoying, painful default alarm to something you love. Maybe it’s your favourite song, or music that makes you feel energised. Rather than wanting to smash your phone, you'll wake up with a spring in your step, ready to fit in that early morning workout!

3
Tune your alarm.

On the list of worst sounds in the world, your early morning alarm is probably close to the top. But, what if it could actually make you excited for the day ahead? 

Change your annoying, painful default alarm to something you love. Maybe it’s your favourite song, or music that makes you feel energised. Rather than wanting to smash your phone, you'll wake up with a spring in your step, ready to fit in that early morning workout!

Try a new class.

Pilates, barre, HIIT, bootcamp, cycling—whatever your favourite workout may be, there’s a class for it on the MINDBODY app.

Not only do most classes take place indoors (so you’ll stay nice and warm), but they’re also great for your motivation and endurance. You’ll be working out with other people, so you can make friends and stay focused. Plus, you’ll be encouraged by a passionate instructor who will guide you through the routine and make sure you’re always hitting your personal best.

4
Try a new class.

Pilates, barre, HIIT, bootcamp, cycling—whatever your favourite workout may be, there’s a class for it on the MINDBODY app.

Not only do most classes take place indoors (so you’ll stay nice and warm), but they’re also great for your motivation and endurance. You’ll be working out with other people, so you can make friends and stay focused. Plus, you’ll be encouraged by a passionate instructor who will guide you through the routine and make sure you’re always hitting your personal best.

Recover.

Sometimes, when you’re really struggling to find the motivation to work out, you shouldn’t. If you’re feeling overly fatigued, focus your attention on rest and recovery to prevent injury, minimize soreness, and reduce stress.

Now, this doesn't mean you stay at home doing nothing. Find a recovery method that works for you! According to MINDBODY, the wellness treatments growing in popularity this year are: 

  1. Cryotherapy
  2. Water therapy
  3. Sports massage
  4. Recovery through nutrition
  5. Restorative/Yin yoga


“Everyone struggles with their motivation at this time of year, and although it can be difficult, it’s important to remember why you’re on the health/fitness journey, and the goals you want to achieve,” says Richard Martinson, MINDBODY Associate Wellness Specialist. 

“If you miss a workout, don’t worry. You’re only human! However, take these motivational tips into consideration and start again the following day.” 
 

 

 

Sources:
1) Survey of 2,000 UK adults and analysis of 70,000 businesses for MINDBODY 2018 Insights Report 
2) Songs in the playlist selected by the following MINDBODY studios:
 
- Form Studios
- Level Six
- Grow Fitness
- Oncore London
- SW3AT
- BURNR
- CYC:D
3) Survey of 2,000 UK adults conducted by TLF in July 2018
5
Recover.

Sometimes, when you’re really struggling to find the motivation to work out, you shouldn’t. If you’re feeling overly fatigued, focus your attention on rest and recovery to prevent injury, minimize soreness, and reduce stress.

Now, this doesn't mean you stay at home doing nothing. Find a recovery method that works for you! According to MINDBODY, the wellness treatments growing in popularity this year are: 

  1. Cryotherapy
  2. Water therapy
  3. Sports massage
  4. Recovery through nutrition
  5. Restorative/Yin yoga


“Everyone struggles with their motivation at this time of year, and although it can be difficult, it’s important to remember why you’re on the health/fitness journey, and the goals you want to achieve,” says Richard Martinson, MINDBODY Associate Wellness Specialist. 

“If you miss a workout, don’t worry. You’re only human! However, take these motivational tips into consideration and start again the following day.” 
 

 

 

Sources:
1) Survey of 2,000 UK adults and analysis of 70,000 businesses for MINDBODY 2018 Insights Report 
2) Songs in the playlist selected by the following MINDBODY studios:
 
- Form Studios
- Level Six
- Grow Fitness
- Oncore London
- SW3AT
- BURNR
- CYC:D
3) Survey of 2,000 UK adults conducted by TLF in July 2018
Lydia Cardona
Written by
Lydia Cardona
PR and Content Specialist, EMEA Marketing
About the author
A self-confessed exercise and sports junkie, Lydia made the transition from fashion to wellness, handling media relations in the U.K. In her spare time, you'll most likely find her hitting up a MINDBODY studio, shopping for houseplants, or walking the family Pomchi.
dailey method class hanging
Fitness
Published Monday Feb 17, 2020 by The Dailey Method

How to Be Intentional with Your Workout: Tips from The Dailey Method

Fitness
Barre
Cycling

The intentions we set in our daily lives are often methods for healing wounds, whether they’re self-inflicted or have been passed down to us by others. Developing a conscious practice to get rid of negative thoughts or feelings we’re holding onto can help us move in a more positive direction toward letting go, healing, and being present. 

Moving intentionally within our bodies allows us to fully notice how they feel so we can acknowledge and target the right areas. Some days we struggle to work hard enough while others, we push ourselves too hard! We do this both in class and in other areas of our life. It's important to remember to understand our bodies’ rhythms or fatigue while making space for our humanness, feelings, or need to be vulnerable.  

Here are a few simple guidelines for following intentions during your workout:

 

The Dailey Method class stretching

Be intentional about the way you set up each exercise.  

Remember that just like in life, taking a moment to pause and build the appropriate foundation will undoubtedly support you to be 100% successful on your journey. At The Dailey Method, we refer to this kind of mindful exercise as a “meditation in movement” and begin our practice with intentions. During the warmup, instructors encourage students to set an intention for their workout, even if it’s just a focus on breath, and then revisit it during their final resting pose. Often, we associate these goals with our Word of the Month, a specific theme to help guide our practice each month. But there are so many intentions to choose from—moving with your breath, moving with grace, forgiving yourself, shining your light out, the options are limitless, and you can alter them each day depending on where you are right here and right now. 

“Personally, I am so grateful for this process being part of my Dailey practice,” says Jill Dailey, founder of The Dailey Method. “It is a built-in opportunity for me to stay in the present, and when I wander (because of course I do!) a tool to guide my presence back to the here and now.” 

 

The Dailey Method cycling class
Pause when it’s tough. 

When the workout gets challenging or you feel like giving up at any point during class, set an intention to pause and remember the fact that we are all on this same path, doing this exercise together. You have all the tools you need to be successful—even if it means taking a quick rest or resetting your alignment! Don’t compare yourself to others; just focus on yourself and your goals for the workout. Remember why you’re there.  

 

The Dailey Method class with resistance bands

Carry your intentions with you.  

As you leave class, move with deliberation and show up at your next appointment, event, family gathering, or grocery shopping excursion as the greatest version of you. You just rocked your class and brought effort, strength, perseverance, and commitment. Acknowledge that and bring it with you. Don't forget about the intentions you set during class; figure out how you can apply them to other areas of your life! 

Make moving with intention part of your next workout by taking a class at The Dailey Method near you today!  

The Dailey Method Logo
Written by
The Dailey Method
Barre & Cycle Fitness Studio
About the author
The Dailey Method is here to help you achieve a strong, lean, sculpted body through fitness classes that pull from multiple disciplines. They ignite awareness through hands-on training and education, focusing on alignment and strength for a better posture, better movement, and better you.