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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.
woman running outside
The Latest
Published Tuesday Jun 30, 2020 by Dermatologist's Choice

The Summer Skincare Routine for Outdoor Workouts and Activities

Beauty
Fitness
Skincare

Summer is officially here, and with that, there are so many fun activities that will motivate you to get outside to stay in shape and strive for those post-quarantine fitness goals. But before you decide to get outside to enjoy some walking, yoga, swimming, or hiking, remember these best practice skincare habits to protect your skin from common skin concerns, such as, sunburns, chafing, and excessive dryness. 

Here, board-certified Dermatologist, Dr. Bottiglione, shares some advice to help your skin stay healthy as you embark into the great outdoors.  


But first, protect

When going outside, the sun is going to be your biggest culprit for damaging your skin. While the sun boosts benefits like vitamin D production, take notice when your skin is overexposed to the sun’s harmful rays as it becomes dangerous. When overexposed to direct sunlight, the skin is irritated, causing sunburns, dryness, and sensitivity that can increase the chances for wrinkles and skin cancer as we age.  

Luckily, staying inside when it’s so pleasant outside is not the only skincare alternative to avoid the sun’s damaging rays. Here are a few simple tips to prep your skin before stepping outside.  
Opt to protect your skin with a clinical-grade sunblocking lotion of 15 SPF or higher.

“Anytime you go outside, you need to apply sunscreen to your skin,” advises Dr. B. “Ensure you apply sunscreen to the full body and reapply often. In the morning, after cleansing your face, is the best time to apply.” He recommends a spray for oily skin, or the Dermatologist’s Choice Sunscreen Enhanced Moisturizer for dry to combination skin types that needs a little extra hydration.  
 
 
The key is the more intentional you are about proactively protecting your summer skin, the healthier it will be. It may sound simple, but your skin will be happier when you take a preventive approach rather than a reactive approach—for example, applying the sunscreen moisturizer before a walk to help to avoid the treatment of a sunburn after. When prepping your bag for the fun day ahead, make sure to add sunscreen, a hat, and plenty of water.  
 
 
Now the real excitement begins! However you decide to get your fitness outdoors, we have the skincare routine you need or a carefree and healthy day. 


Yoga / Walking 

Deep breath. Like our favorite flow, these skincare tips will keep our mind—and our skin—at ease. If you take your yoga practice outdoors, wear an SPF shirt, and lay your mat under a nicely shaded tree to help shield you from excessive sun exposure. 

“Avoiding direct sunlight and wearing protective clothing is smart to protect your skin from sun damage. Even if you are going for a relaxing walk or doing just a few sun salutations. Staying out of the direct sunlight will reduce your risk of sun damage and wrinkles.”     - Dr. B


Swimming 

Swimming is one of the best cardio and strength training workouts, while also an enjoyable activity during the summer. Whether you are swimming in open water or laps in the pool, the excess amount of water with exposure to pool chemicals and environmental pollutants can cause skin irritation and dryness. To keep your skin hydrated and protected, Dr. B. recommends applying the Dermatologist’s Choice Pre-Bath Oil to your skin before entering the water. This will seal your skin’s protective barrier to avoid skin irritation from chemicals and debris. He adds, “The Pre-Bath Oil is what I give to all my patients with eczema or dry skin. It is the only thing that will protect and also deeply hydrate the skin.” Just apply this serum before you put on your sunscreen, and you're good to go! 


Hiking 

With warm temperatures during the summer months, it’s the perfect time for hiking and exploring the mountainous outdoors. It is essential to take the necessary steps to avoid your skin becoming sunburnt, irritated, or breaking out. “Wearing a hat with a large brim that will shade your face and neck is key. A baseball cap is just not enough for the sun protection you need. After your hike, it is important to clean your face and pores of sweat, dirt, and toxins with Dermatologist’s Choice Glycolic Peel Cleansing Pads to avoid breakouts from occurring,” Dr. B. warns. Keep them in your bag for easy cleansing after a hike. 


Cycling/ Running 

One of the biggest skin concerns cyclists or runners usually bring to dermatologists is chafing. Even if you’re just cruising along the seaside or taking a cycling class, those tight clothes and friction can cause some intense irritation and redness. “When you have an issue with chafing, you need to protect your skin. You need armor over the skin. Beeswax, for example, is thick to coat the skin and protect it. Another effective option is the hydrating Dermatologist’s Choice Pre-Bath Oil. For best results, moisturize your skin, and then add a piece of clothing to cover it (that is actually like armor),” Dr. B. shares. Are you a runner? Feel free to use this tip too before your next mile or 30.  


Workout done, now what? 

At the end of your activity, the real results of that skin preparation set in. But sometimes, you need a little extra support afterwards. After any good workout, cleansing off the sweat, dirt, toxins, and irritant is paramount. Dermatologist Choice pH Balanced Cleanser helps to gently but effectively remove sweat, oil, and restore the skin’s natural pH levels.  

Did you end up getting a sunburn, or is your skin dry from the elements? Soothe with the Pre-Bath Oil with natural oils like sunflower and jojoba oil for deep hydration and healing.

“Sun damage can manifest in multiple ways. Most often, you will notice a sunburn first, which can then lead to irritated skin—and over time, sun damage increases the appearance of wrinkles.” For safe measure, at night regenerate sun-damaged skin with Dermatologist's Choice Ultra Anti-Aging Cream with 15% non-neutralized glycolic acid to your skin. This powerful dermatology treatment rebuilds the collagen and exfoliates fine lines, sunspots, and acne on the skin. “Do not apply the Ultra Anti-Aging Cream on a sunburn or irritated skin,” Dr. B. shares. These are long-term habits to aid in maintaining your best skin health.
 
 

Capture your best skin with everything you need this summer with the Dermatologist’s Choice Skin Kit, and get 20% off your order with code MB20 at www.dermchoice.com.

Dr. B Dermatologist
Written by
Dermatologist's Choice
Clean and Clinical Skincare Brand
About the author
Dermatologist’s Choice is founded, formulated, and tested by award-winning dermatologist, Dr. B. It's not just about keeping your skin clear, but providing clean and clinical formulations. DermChoice has no parabens and no fragrance, is certified cruelty-free, and is formulated with natural and organic ingredients.