7 tips to motivate you to exercise

 7 tips to motivate you to exercise


"I'm so tired. So nervous. It's so hot outside. It's raining. And the sofa is so comfortable..."


It is well known that taking the first step is always the hardest: visualize your goals, put on your tracksuit and get started.



There is always a good reason not to exercise. Of course, some excuses are totally valid and skipping a workout isn't sea to drink in this case. But when it becomes a habit, it is your body and mind that will suffer.


Our inner demons are often our greatest adversaries: Without realizing it, we waste a lot of time and energy looking for excuses to avoid our training. However, it is not about running a marathon three times a week or preparing for a bodybuilding competition! 20-50 minutes of running or exercising is enough and you don't have to exercise every day.


It's time to stop getting in your way and get motivated to exercise!


Sports and motivation: 7 tips to get you off the couch


1. Put on your gym clothes

Think no more and get dressed! Once you put on your gym clothes, you'll definitely never collapse on the couch again! Wear your favorite costume, all in color or in black - the important thing is that you feel comfortable in it!


2. Write your post-workout impressions

Keep a small exercise diary and describe your feelings after the exercise session. By recording an activity with the adidas Running app, you can add a 'feel' to the end of your workout. Check it out the next time you're lacking in motivation and remember that feeling of satisfaction after you've finished your workout!


Not using the adidas Running app yet? Download it and track all your progress to motivate you.


Exercising makes you more productive

Oftentimes, it's stress, lack of energy, or too many things to do on our list that keep us from exercising. However, training is a very good way to deal with all the ups and downs of daily life thanks to the endorphins (happiness hormones) that are released during exercise. This will make us more productive, more alert, but above all happier!


3. Diversify your training

Don't fall into an exercise routine that can quickly get boring!


Experience the fun: Go for a run, go out for a bike ride, swim, or do a workout or yoga session with the adidas Training app. Diversity is the key to success!


Bodyweight training, HIIT sessions, yoga or eclectic training: the adidas Training app is here to get you moving!


4. Plan your workouts

 Add your workouts each week to your calendar. Watch them the same way you watch your business meetings and you'll be less tempted to find excuses to avoid them. You'll see, good organization is excellent for motivation!


5. Surround yourself with enthusiastic people

Surround yourself with people who make you feel that you can achieve your goals and who inspire you. You can also write your favorite fitness goals or motivational quotes and hang them somewhere.


6. Unity is strength

Doing sports together will make your training more interesting and entertaining! What could be more fun than meeting friends and motivating each other to beat the toughest exercises? So motivate friends to practice with you!


7. Eat healthy

If you don't eat a well-balanced diet or consume a lot of processed foods that are loaded with sugar, you won't be providing your body with the fuel it needs to function properly. Consequences: You are tired, in a bad mood and not at all excited. So make sure you eat a well-balanced diet, and consume enough fruits and vegetables daily, as well as the 3 macronutrients, carbohydrates, proteins, and fats. A balanced diet goes hand in hand with regular training and will help you achieve your goals.


A small snack after training

Try this delicious post-workout peanut butter shake:


  • natural protein shake
  • People
  • Ingredients
  • 2 small ripe bananas
  • 200 ml almond milk (sugar free)
  • 2 tablespoons peanut butter (100% peanut)
  • 2 teaspoons cocoa (sugar free)
  • a little grated vanilla
  • instructions
  • Peel the banana and blend it with the other ingredients in a blender until smooth and creamy.

Enjoy this delicious shake right after your workout!

  • Nutrition information
  • natural protein shake
  • Servings: 1
  • Amount per service:
  • Calories 350
  • Recommended daily amount
  • Fat (total) 11 16.9%
  • Saturated fat 0
  • trans fats
  • Cholesterol 0
  • Sodium 0
  • Carbohydrates (total) 45 15%
  • Dietary fiber 0
  • sugars
  • Proteins 12
  • Vitamin A Vitamin C
  • calcium iron

The percentage of the recommended daily amounts is based on a 2,000-calorie diet. These values ​​may vary depending on each person's calorie needs.


adidas Runtastic . Blog

Bottom line: Think of your motivation as a muscle you need to train

Remember: We all have days with and days without.


Some days you'll feel like you can run a marathon and some days you won't be able to get off the couch.

It is very normal. The important thing is to find the right balance between sport and luxury.

Remember that you are the guardian of your health. You set your own fitness goals based on your needs and stay connected to your body in the process. Set smart goals, remember why you're exercising, plan ahead, eat well, and most importantly, don't be too hard on yourself.

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