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5 Hacks for Instant Workout Motivation When You’re Feeling Lazy (And Don’t Want To Move)

Even the most dedicated fitness coaches, influencers, and personal trainers struggle with motivation—myself included!

Some days, I wake up bursting with energy, ready to tackle the toughest of workouts… Other days, I’d rather hit the snooze button… Many times over.

I can remember more than a few days where all I wanted to do was sit on the couch, binge a Netflix show or two, and devour my favorite foods.

On those days, even the thought of a workout sounds absolutely miserable… Maybe you can relate?

That said, working out regularly is a vital part of my weekly routine, and essential for both my physical and mental health.

I don’t want to depend on motivation, so I’ve come up with some ways to get myself off the couch, even when I’m feeling lazier than usual.

Here are my 5 best tips for sparking motivating and getting your sweat on, even when you’d rather do anything else… And I mean anything else.

Enjoy, and you’re welcome ;)

“But Emily, working out for 5 minutes isn’t worth it!”

Maybe, maybe not… But anyone can commit to 5 minutes, right?

Even if your workout isn’t great, you still put in the effort and made the decision to workout. Not every workout needs to be an A+, and that’s okay!

5 minutes will keep the habit going into the days to come, and you’re reminding your body that “today is my workout day.”

Plus, if you’re like many of the women I speak with, as soon as you get started—you instantly feel much better, and that 5 minutes can often turn into 20, 30, or even 40 minutes!

If you wait for motivation or wait until you “feel like working out,” you’ll never build a consistent, effective workout routine.

Instead, find a training program you enjoy (most of the time), and schedule your workouts on the calendar.

When your workouts are in your calendar, you’ll be more likely to respect those times, plan the rest of your life around them, and be more consistent.

Any type of movement is fantastic for breaking a sweat and burning some calories, so pick something you enjoy!

Don’t feel like spin class today? Cool, no problem. Go for a run, a hike, take your dog on a long walk—any activity is better than no activity.

And on the days where you “reeaaaallllly don’t wannnnna”, there’s nothing wrong with choosing something fun in place of your usual workout.

If you can’t commit to yourself, find an accountability buddy.

Maybe you work out together, or maybe you ask a friend to text you and see if you worked out as planned.

Letting someone else down is a much tougher decision to make, and an accountability partner can make all the difference in the world.

If you don’t have friends who are willing to help, you can always join our community! We have over 15k members and an incredible private facebook group for members. We support each other, share tips and tricks, and you’ll be inspired by the amazing transformations from people like you :)

Finally, if you’re really struggling, sometimes you need to enlist some help.

Accountability buddies are there for you, but sometimes you need a push from someone who’s a little further ahead on their journey.

You could hire a personal trainer or online coach to get the ball rolling, you can Join Our Community, and if that’s not enough, you can email our team at: and let us know what you’re struggling with…we will do our best to help you!

Yes, that goes directly to my inbox, and I read every single email. If you’re struggling, I’m here for you, and I want to help you succeed.

There you go! Use these five tips to give yourself a burst of motivation the next time you’re feeling tired, lazy, and don’t wanna workout.


Coach Emily

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