Instant Motivation

via Prevention

Overcome any obstacle on your path to fitness

Intro
Workout boredom, plateaus, and injuries can all sidetrack your fitness training. But with the right inspiration, you can work through those barriers. When obstacles threaten to keep you from working out, try some of these quick and easy motivational tips to stay on track. These instant motivators will rekindle your passion for working out--the greatest motivator of all.

You're Too Tired to Exercise
Make a Date Set up a standing date with a friend whose fitness level matches yours--your mutual motivation lulls will cancel each other out. Research shows that having a dedicated workout partner makes you more likely to stick with an exercise program.

Have a Snack 

When you run low on fuel, the extra energy demands of exercise lead your body to decide, "She's overdoing it--we need to conserve some fuel by slowing down her metabolism," says Michele Olson, PhD, professor of health and human performance at Auburn University in Montgomery, AL. That's the last thing you want, so have a protein-and-complex-carbohydrate snack, like a hard-boiled egg and a slice of whole wheat toast, 2 hours before you plan to work out.

Put on Your Shoes

 Think baby steps--if you truly don't feel like you can get out the door, just put on your workout clothes. If that feels good, throw on some sneakers. Even if you stay in the house, the clothes will give you an increased range of motion, so you'll probably put more energy into your chores.

Pump More Iron 

As a mineral that helps convert food to energy, iron is essential to keeping energy levels high. But dieting, avoiding meat, and having heavy menstrual periods can put you at risk for low iron. Iron supplements are sometimes risky, so make sure your diet includes 18 mg of iron every day--choose lean meats or legumes, leafy greens, and whole grains. Don't forget citrus fruit and other juice with vitamin C, which improves iron absorption from plant foods.

Fuel up Early 

Eating the bulk of your calories in the early part of the day will give you the energy you need to make it through daytime workouts. Many women on weight loss plans find it easier to eat less during the day and more at night--exactly the opposite plan for optimal energy and weight loss.

Wet Your Whistle 

Dehydration can seriously drag your energy down. Research shows that even when you drink eight glasses of water a day, 45 minutes of exercise can put you into a dehydrated state. Don't rely on thirst as a measure of need--to prevent exercise fatigue, take a sip of water every 15 to 20 minutes while you work out.

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