A Little More Each Day

One working mama learning to run & to maintain my 100+ pound weight loss!

Weight Loss Wednesday: Getting moving when you don’t want to . . .

on June 4, 2014

Monday was one of those “Monday” kind of days, where obstacle after obstacle piled up to keep me from doing the 5 miles I’d planned to run. First, I woke up late and sore thanks to tumbling practice with Oliver on Sunday night. No big deal, I thought, I’ll just hit the treadmill after work. Except I also left work a little late and thus I didn’t have a space to get it in then. As soon as I got home, I changed into my running gear even though I knew I had a couple of hours of dinner, prep for tomorrow, bedtime, packing for our road trip, etc. I did this for two reasons: 1) I was wearing a white dress, so I definitely didn’t want to ruin it cooking dinner with a two year old. We were making brownies, which is a messy prospect with my little helper. 2) Once I’m dressed to work out, it a lot harder to talk myself out of working out. After all, it would feel particularly lame to get undressed again for bedtime later without having worked out while I was wearing the clothes.

In addition to getting dressed before you have time to talk yourself out of it (be it when you get home or first thing in the morning), other tricks I’ve used to get moving when I didn’t really want to include:

– No television until I’ve worked out for the day. I used this one back when I first started working out and it helped me a lot. I love my TV. 🙂 Tying a little reward each day tied to your workout can be helpful.

– Visual reminders, like a jar of marbles or in my case shiny metallic stars on my calendar, can also help. The calendar helps me because a) I can see when I have lots of shiny stars in a row – yay for positive reinforcement and b) it makes the gap more noticeable when I go a while without working out because that visual blank space is pretty obvious.

workout star calendar

– Eliminate your excuses as much as possible. That mean having a fall back “make do” type of workout that you can do easily with minimal equipment at home (like my Leslie Sansone-type walking in place that I’ve mentioned before), keeping a bag of gym supplies or at least a pair of sneakers in the car (both of which I also do) and having an assortment of workouts available to you as back ups in case your primary plan falls through. There are lots of free videos on You Tube and Spark People (and I’m sure others) that you can use. I also keep a bunch of workout videos at home for this purpose. You can also check out workout DVDs/videos at your library. Just think through what your back up options are and keep a list physically if you need it.

– Set a small goal to get at least a little bit of a workout done. Any bit of movement is better than nothing and more times than not, you’ll find yourself doing more than that “little bit”. When I started Weight Watchers, I set the goal for ten minutes a day. I can spend more than just ten minutes making excuses for avoiding a workout! In that time, I could go for a walk or do a few sun salutations and feel like I can check the workout box for the day.

That’s what ended up happening for me Monday night. After I finished my chores, I headed out to run and told myself I’d just go 3 miles. Once I got out there, I was enjoying myself so much I kept going a little farther and a little farther until suddenly I had all 5 miles I’d originally intended finished! I took full advantage of the longer daylight hours we’re getting right now and really enjoy every step of that workout. I’m so glad I didn’t let my excuses get in the way!


What tricks do you use to keep your excuses from getting in the way of your workout?

20 responses to “Weight Loss Wednesday: Getting moving when you don’t want to . . .

  1. Cassy says:

    Love your tips! I do the same thing where I just tell myself I’ll do a shorter workout, then by the time I’m up and moving it’s so much easier to complete the workout I had originally intended!

  2. Excellent tips! I usually work out immediately after work so I try to get changed the minute I hit the door. I don’t even turn on the tv or sit on the couch. If I do that, I’m done for, so immediately change your clothes, grab that water and head back out the door!

  3. We have very similar techniques for getting out that door. I always put my workout clothes on as soon as I can because it really does get me to the gym or running trail! It would be like a waste or clothes or something! I like your gold star on the calendar idea too!

    • I sometimes waffle between changing into my workout gear or changing into my pajamas as soon as I get home, I confess. 🙂

      On Wed, Jun 4, 2014 at 8:42 AM, A Little More Each Day wrote:


  4. Kristin says:

    I absolutely love your tips and I love the visual reminder!! Shiny stars are seriously my favorite and excite me!! Hehe!!! Way to go!! You’re fabulous and such a hard worker!! XOXO! Happy National Running Day!!

  5. leannenalani says:

    I don’t really have any tricks except trying to get home on time so I don’t use a late day as an excuse. I usually feel guilty for not exercising when I should. My other thing is that I won’t usually skip if it’s something I love doing.

  6. These are great tips and as usual, so timely for me! I was not feeling a run today (blasphemy, right? On National Running Day no less) but my first step was to put on my workout clothes because you are absolutely right; it’s silly to put on the workout clothes and not do the workout. The other thing that helped today was having a running buddy run with me. I was using every excuse in the book…it’s too humid…it’s cloudy, it might rain and she basically said in no uncertain terms “knock it off, let’s go run!” It was definitely the push I needed! It also helped that there was free beer at the end of the run. 🙂 So glad you got your 5 mile run in Monday. What a gorgeous picture, too! I love the extra daylight in the summer; it makes me a happy gal!

  7. I like those, especially setting goals, that’s such positive motivation.
    I’m pretty good with my workouts, but when I’m not feeling very up to it I think about my training, missing a day only means I’ll have to do it tomorrow… so I either take a rest day and know I’ll make up for it (acceptable every now and then), or decide that I might as well go do it now.

    • And who knows how busy tomorrow might be right? I have to have that conversation with myself sometimes. Yes, I can put if off until tomorrow but tomorrow might be even busier and it may be even harder to fit the workout in. It’s better to just get it done!

      On Wed, Jun 4, 2014 at 9:13 PM, A Little More Each Day wrote:


  8. Shelly says:

    I love the calendar with the stars for positive reinforcement!

  9. […] 5 humid and sweaty miles late Monday night, getting them done despite the day trying to get in my way. I also ran across this cool looking guy while I was out […]

  10. […] – Walking and other exercise here and here and here […]

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