How not to blow off your workout

Published September 25, 2019

As cooler weather approaches, it can be really tempting to stay comfy and cozy in bed or on the couch instead of working out. We asked around for some tips to fight that urge to blow off your workout, so you can stick with your fitness routine through the fall and winter seasons.

“The cooler weather brings with it plenty of excuses for you to make to forgo your workout. It’s too cold! You’re snowed in! You’re going to catch a cold!” says personal trainer Olo Onuma.


Work out at home


“My advice for making it impossible to blow off your workout? Invest in fitness equipment to keep at home. Having equipment within reach (as low-cost as a kettlebell or resistance bands) will help you maintain a regular fitness routine and reduce all the temptation of laziness.”


Maintaining a solid baseline fitness level will also keep your endorphins high, Onuma says, which may help prevent or alleviate Seasonal Affective Disorder.


Use sticky notes

You can set reminders on your phone or write them on your calendar, but sometimes a good old-fashioned sticky note on your mirror or on the wall is your best bet.

“Putting reminders of your goals for going to the gym is one of the best motivators for getting off of your cozy couch and doing your workout,” says Caleb Backe, personal trainer and life coach for Maple Holistics. “Putting a sticky note for yourself on your TV or computer will help to remind you of the commitment you made to yourself to improve yourself. The note should consist of your goals and possibly a motivational quote you like.”

Get a buddy

“Never underestimate the power of accountability,” says Shelley Meche’tte, certified life purpose coach and women’s change agent. “If you want assistance in the area of discipline, tell someone you trust to keep you accountable. The same is true for your workouts. Grab a friend who is just as passionate as you are about working out. Make a commitment to one another that you will push each other to keep your goals and fitness routine [a priority] – even on those cozy days.” 

Don’t hit snooze

“We all do it,” says Meche’tte. “When we hear that sounding alarm go off in the morning, we smack that snooze button for just a few more minutes of laydown time. Hitting that snooze button, however, actually gives us more time to contemplate … all of the awesome reasons that we should stay in bed and not get that workout in.”

Her advice? Just get up. “Usually, once we are up and walking, the body is awake. Therefore, make keeping up with your fitness routine a little easier by deciding not to snooze.”