There are lots of sites online that tell you how to beat procrastination in your jobs, how to focus on that essay you really have to write, that report the boss wants by Friday, and so on — they’re pretty great for blasting you out of a last-minute rut, or at least giving you some tips on not getting stuck in one next time.
But the overwhelming focus when it comes to productivity posts online has to do with knowledge work, with people sitting in front of a computer, being endlessly distracted by the millions of things that pop up on a screen in a typical day, and how to get past them.
Procrastination and Working Out
One area that can use some more attention, then, is how to migrate some of these wonderful tips over to the world of fitness — how to get off our asses and working out every day.
With that in mind, we’re going to look at a few things over the course of several articles. Here’s just a sampling:
- Why fitness procrastination happens
- The practical consequences of putting off working out
- Being perfectionists about fitness
- Super-easy strategies to break through the bad habits
- Ways to maintain a routine after you’ve re-started it
A Few Tips to Get You Started
Break it into small steps. The oldest adage in the procrastination-fighting handbook, it’s been proven time and time again that breaking down larger tasks that your brain is resisting, into smaller, more do-able tasks you can work through one-by-one is the best way to get stuff done.
With exercise, this is no different — instead of going to the gym and taking hours out of your day, break your exercise down into smaller, more frequent workouts that you can more easily tackle. Zuzana’s workouts, conveniently, are a great example of these ;)
Eliminate the ‘should’. We’ve said many times before that knowing you should exercise is not motivation enough to do it, day-in and day-out. You need something beyond that, something that answers the question Why Do You Exercise better than just “because it’s what they say I should be doing.” Read that article for some ideas.
More From Our Readers
To start off this new series, we want to hear more from you — give us some of your best strategies for fighting procrastination when it comes to exercise, and we’ll take the three best ones and highlight them in further articles. We’ve said it before — you guys are a huge reason to keep writing and exploring issues on the site, and being able to sit down and think about your questions in detail, and then continue to conversation, is a huge thrill for both of us.
Plan Plan Plan! I make sure that I schedule the workouts into my day as I would a meeting or doctor’s appointment. I haven’t missed a workout in SO long and actually look forward to the time I have put aside. I prefer to work out in the morning (ie 5:30am) and find that it gives me so much energy throughout the day and keeps my head clear of clutter.
This morning was a great Zuzana workout- thank you!
Cheers,
Jenn
I think you have hit the nail on the head – I go to a personal trainer twice a week and work out with friends once a week (which I find no problem doing) but then to motivate myself to workout on my own isn’t so easy. Its because I dont plan a specific time to do it. I always say “if I have enough energy” or “I’ll see if there is time later” or something! I will plan another 2 workouts into my week and see how I go. Thanks for your comment!
I read an article about Barack Obama in Men’s Health a few months ago, which stated that he makes time to workout every day. The article said: “The next time you think you’re too busy to train, tell yourself ‘I’m busier than the President of the United States’”.
How fantastic Nigel!! Haha. That should give us all motivation! I think the key is PRIORITISATION. You will only do the things you make a priority. Why is it that SOME things you do every day without question, e.g. eating, paying bills, going to work, relaxing after work, etc? Surely these things are not all equally important. The thing is to make exercise one of the ESSENTIALS- like sleeping or eating. I have energy/rhythm problems (no idea why)- I experience a slump in energy from about 11am to 5pm every day- such a slump that I could easily have a siesta daily. My energy comes at night, so that’s when I exercise. Like many have mentioned- listening to your body is paramount. But then the brain chatter interferes, and, if you’re like me, perfectionism and the urge to push yourself to your limit. I apologise this post is a little all over the place..
But I wanted to ask- does anyone here have a FEAR of somehow NOT being able to work out, for some reason? (like ill health, losing a limb, getting into a situation where exercise is impossible)? These scenarios are extreme, but they bother me a lot..
I totally agree with everything Kathryn said ;-) Same here!
I’ve been led to daily workouts for by many factors: my parents taught us not to “be lazy”, friends, promises (to myself and others), goals, my dogs (they give me “that look” when I don’t get them out for a run), stress, you name it.
There are patterns to it, however. I have always exercised first thing in the morning. That keeps me from being distracted by the infinite reasons not to. The earlier the better (before the protesting brain is awake). I watch for sunrise (my breakfast table faces east) and try to finish before it rises and blinds me, so first light is my warning to get moving. The sun has not failed me yet ;)
I used to plan what I would do, but now I leave it to chance and how my body (not my brain) feels once I get going. Running is easiest because I just go out the door and start. Yoga means I have to work around somebody else’s schedule (recipe for eventual failure), so now I throw in my own stretch and mini yoga routine before bed (no excuses there, and it keeps me from porking out at dinner). Surfing is absolutely the best because the ocean dictates the experience from sunbathing on a board to near death experiences and it is all FUN and challenging. I love bodyrock because, once again, I don’t have to plan anything. I like to be surprised by the experience so it always feels “new”. That’s what I look forward to.
What has worked the most consistently for me over the years is a solo activity that requires minimal/no equipment and fast, high returns in health/fitness. That has been my approach for 35 years (I am 52 now). It has worked for both very successful competing and routine fitness. Zuzana captures that approach…and IT WORKS!!!
And, once it’s all over I have earned my
(cold) shower and am refreshed, relaxed, clear minded, and feel great to enjoy whatever the day brings me!
And now the sun is starting to make light over the mountains so it’s time to make a move!
So things I tell myself to get it done:
I remind myself that I’m healthy and young and that my body was meant to MOVE not just sit 8 hours at the office then go home and sit on the couch. I remind myself I am fortunate enough to be able to move my body as there are others who may be too sick to do so.
Working out to me is showing you are grateful for the body you were given. It’s strong and its abilities are amazing.
If I can spend 8 hours a day, 5 days a week working for my financial well being, the least I can do is devote 30 minutes to an hour each day to my health and physical well being. There are plenty of days I don’t feel like going to work but I still go. I know I just need to get it done and I think of working out the same way. Once I’m finished with my workout I will feel better about myself and feel a little happier. Although I must admit, I enjoy working out way more than I do going to work. :)
“JUst Do It”
I’ll give you an example. You wouldn’t go to work in the morning if you haven’t brushed your teeth or you wouldn’t start eating if you haven’t washed your dirty hands. It’s called a habit, something we do on a daily basis in order to keep a basic hygienic routine.
I like to feel fresh as I like to feel healthy and alert. The only way to make myself feel that way is though the holistic approach- mind, body and soul. Be positive, eat well, move and believe in yourself.
I’m not perfect, each day I work hard to remind myself and to create healthy habits that help me walk down my own path to happiness and success. As cheesy as it may sound, the more you do something, the more likely it becomes habitual (the scientific evidence for that is that practicing strengthens certain neural pathways in the brain, hence the habit forming behaviour).
I don’t find time to exercise, I MAKE time to exercise.
Oh procrastination. It is human nature, everyone does it. funny enough it all depends on the individual.
I used to listen to people who thought I was crazy for working out and going to yoga, walking everywhere, carrying big heavy bags of groceries 10 blocks and up 4 flights of stairs almost every other day.
what keeps me going is this bizarre fear of being unhealthy and incapable of taking care of myself. I also find that if I don’t exercise, I get depressed, I also think that if I didn’t have the discipline to workout at least every other day I would probably be very miserable, overweight and more than likely would have some awful habit like heavy drinking or smoking.
That is what keeps me motivated and sharp.
Remembering
You have to find a purpose for exercise in your life. I think lots of folks put off exercising because the results are not immediate. Society is so rushed and everything is done in an instant, that in general, it is so easy to forget that getting out of shape did not happen overnight, therefore getting in shape will not happen overnight. When starting any exercise program or a change in your life, you MUST have a plan. If there is a plan in place, then there is an approach to the change. Exercising falls into the category of changing. What the general population does not get is that ANY visible signs of physical fitness on a male or female body took a huge commitment in time, energy, and sacrifice. If physical fitness is part of who you are, then making the right choice to eat clean, spent some of your free time exercising, drinking plenty of water, or whatever the choice may be, is so worth it.
My suggestion to anyone who wants to start working out is this, get a trainer in the beginning so you have a plan. If you are able to workout on your own and be diligent enough to stay focused with someone like Zuzana, then great. However some folks need that accountability of a live in-person trainer. So why not take some time for yourself and invest in your present and future health.
Hi Zuzana and Frederick!
I love your website: such a brilliant idea–making exercise easier and more tangible for the general population. Anyways, I am graduating this semester with a degree in Kinesiology and we learn about physical activity goal-setting and maintenance in my exercise and health psychology classes, so maybe I can pass on some interesting information that you can use in your articles. There are 5 stages involved in behavior modification:
1. pre-contemplation: this is before you consider engaging in the bahavior or making it a habit
2. contemplation: you begin to make the decision to engage in the behavior regularly
3. preparation: you do the research, find resources necessary to accomplish the task, make a plan on execution
4. action: actually engaging in the behavior. The action stage can last a long time…this stage is until the behavior turns into a habit.
5. maintenance: this occurs after 3-6 months of engaging in the behavior on a regular basis.
They say that to be able to call physical activity a habit you must engage in it for 6 months. 50% of people who begin an exercise plan drop out within the first 3 months, so in order to gauge whether or not you have made a habit of it or not, you need to make it past that 3 month mark and push through to 6 months. After 6 months, it’s ingrained into your daily routine. This is just what I remember from various classes taught by exercise physiologists, psychologists, and other kinesiologists.
Another important piece of information: the #1 factor contributing to people engaging in behaviors is FUN!! Here’s an example below:
http://www.youtube.com/watch?v=2lXh2n0aPyw
Whether that means making physical activity a social event, more challenging, sport-related, or any other activity that you enjoy…that enjoyment is the most telling determinant as to whether or not you’ll continue to engage in that activity.
Because seeing physical results doesn’t occur as quickly for some as others, it’s easy to give up a routine when you don’t see results (ex. it takes me a minimum of 2 months of engaging in a new activity to notice a substantial change in my body). So because so many people are motivated by appearance, they forget the other IMMEDIATE effects of exercise that create future motivation to workout: psychological benefits (ex. stress and anxiety-reduction, mood enhancement, self-esteem improvement.), enjoyment, task accomplishment, etc.
To sum it up: focus on the immediate benefits to stay motivated (not the appearance) and keep in mind it takes 6 months for it to become a behavior. I really hope that this information is useful! Keep doing what you’re doing :-)
Hi – thanks for the great comment – the video made us smile :)
Sorry I forgot to mention in the comment above—
I’m a group fitness instructor. I teach a Latin cardio dance class (similar to Zumba, but I make up my own material). I’ve noticed that the more I make the class about enjoying your time exercising, the more it feels like a party, the more people come back. I’ve seen so many people begin coming to group exercise classes and drop out quickly because they don’t see results right away. That’s why the dance classes are so appealing to many people…If you make it a learning experience that is social and fun, more people stay with the class.
The moment you start making excuses for skipping todays workout, change into your sport clothes and just start the warm up without really thinking about your goal for today and soon enough your shoes start jumping and you find yourself scrolling in your training log and thinking which one could I do today?
I get so much more done post workout than I do when I fail to workout or put off working out. There is something mental for me and physical that is tied to working out, the rush afterwards, the oxygen intake..all that follows a great workout. I feel so much more confident, rejuvinated, and a more positive outlook on life when I finish my daily workouts. If I make up my excuses and I put them off then I sort of apply that same attitude to the rest of my day. I am amazed at the difference in my appearance when I workout , it just feels like the bloodflow and the intensity of activity makes me better looking and sexier too. I make sure my workout clothes are laying out the night before and I make sure that my alarm is set. Those two things keep me on a scedule and the rest of my day is mine to live with a feeling of satisfaction and accomplishment. My enhanced mood allows for a better day most of the time. As long as I don’t do too intense of a workout and burn out…Great topic!
It’s amazing the overall quality level of the comments in this blog, they all add up to the discussion, making it richer and growingly interesting. Brains is at work here, not just sweaty bodies :).
Thanks so much Z&F and everybody for sharing your thoughts, hints&tips.
Kathryn, I quote you: accountability, flexibility, mentality, visualization, thanks for having put it so simple yet so clear, this works for me too.
Pikmin
Not a bad topic but procrastination is actually what we are suppose to be doing. our bodies are meant to store energy. we are carnivores and therefore we use energy only when we need it. so working out goes against this. throw in athletics, vanity, and longevity and there is the bend in spoon. If you eat right and never workout would you still be healthy? Yes, your body will take care of itself. But, thats not the case anymore, as we have foods that will indulge you to the extreme, and a normal plate of food is now big enough for two. So whats the answer? The small meals and small workouts is a good one. Ive personal trained for 12 years now and I make people realize that little things add up to big things. The formula I use for “Ill do it tomorrow” is like
this.
1. I look at tomorrow and realize there is nothing different between today and tomorrow. And if there is, then I know there is always time for some stretching which helps in my workouts.
2. I right down how much time im at work, eating, driving, etc, and see if I really have time in my day. The answer is always yes. 30 minutes is there somewhere.
3. If I am really busy then i look at the time that i usually watch tv and back it up until i have worked out to my satisfaction. save my dvr’d shows for an off day.
4. The big one. I have my clothes in the car and i dont go home until i have worked out as planned. whether it be driving to a park and jogging, or driving to the gym. sure some people are busy and that time might be valuable, but i just remember a year from today I will be upset with myself because I kept making excuses, and now im out of shape, or overweight, etc.
Does it always work? Ofcourse not, but if you keep trying you will have more victories then losses, and thats what its all about, I think.
One of my best motivational tools is to visualize myself pushing through a grueling workout and feeling the sweat drip down my face…nothing makes me feel badass like that does!
Also i have a special workout playlist on my ipod and whenever i listen to it i get PUMPED. Like it would be hard for me to listen to certain songs and NOT want to workout!
I make sure I work out first thing in the morning…before work… yes that means waking up early – i get up at 4am everyday so there are no excuses to skip later in the day =D and like Z says, to do it in the morning energizes you for the rest of the day
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I write all my workouts out in my planner ahead of time, also w/your workouts i know its just 20-30 minutes (sometimes 15) of my day. I think planning ahead is key.
Hey, Im totally new to following your workouts. Ive been watching for a while now. But Ive started with your Round Booty Workout and I would like to know how this works. Am I supposed to stick to the same workout routine for some time or do a different one each day you add one on???? Please HELP!! Im not sure what works.
Love your body. Youre so dedicated!! Much power to you.
Hey, Im totally new to following your workouts. Ive been watching for a while now. But Ive started with your Round Booty Workout and I would like to know how this works. Am I supposed to stick to the same workout routine for some time or do a different one each day you add one on???? Please HELP!! Im not sure what works.
Do you do a different workout everyday.
Love your body. Youre so dedicated!! Much power to you.
Hi – best advice is to keep changing it up. Follow the daily posts – we eventually go back and re-visit the older routines. Make sure that you keep a journal of your times and reps so that you can try to beat your personal best the next time.
I wake at 3:45am in Canada to workout. By waking up so early I have to excuse not to workout. I started waking up this early when I realized that I’ll look for any excuse not to workout during the day(too tired after work,can’t do it during my lunch time because I’ll be too sweaty.)
When I keep this schedule my exercise routine is regular, but once I deviate then I’m in trouble and its usually takes me forever to get back to the routine. The down side to waking up at 3:45am is I’ve to be in bed by 8pm 5 days a week. Some would say this is a boring existence and they may be right. This worked for me for 1 year and I was in great physical and mental shape. Got F…up last summer and it has taken me 5 months to get back on the routine again.
I’m in my second week of doing the Rock your body workout(I think I’ve been calling it work your body in my previous post). Its an hour past my bed time. I blame Frederick and Zuzana for having sure great web. And I will get up at 3:45am tomorrow.
Best Wishes
My main motivation for working out and zapping the procrastination bug is not only for myself but for all the young children in my family. I have a young son and neices and I want to show our next generation that it doesn’t have to be a chore to be active….it’s a lifestyle choice and it can be fun!
I can remember at a young age going to the gym with my Mother, mainly wondering what all the contraptions were she used. But I also remember my Mother running and jumping with us when not many other parents could! It’s so important to be a healthy role model and show anyone around you being active is a part of breathing in our wonderful time here on earth :) Make the most of it…be the best “you” you can be. And take as many people as you can on this journey!
hello. im living in sweden i think you have the best exersice in the world i cant not live without this i, have my on aerobicclass and i have our exercise. you are best. love lotta
Nigel Gordijk – That should be the question that everyone who thinks they’re too busy to work out asks themselves! “Am I busier than Barack Obama?”. Brilliant!
The other thing I always use is music. Whether it’s energetic dance music or an album I love, I sometimes get to the end of the routine without realising how hard I’ve pushed myself.
Why do I exercise? I’m tire of looking the way my body looks and I want a change. I make excuses for why I don’t do and there is no excuse. When I was younger I was real skinny so I exercised to get bigger, it didn’t happen. Fast forward a few decades and now I’m fat and older and I’m exercising to be smaller, I’m still waiting for that body I’ve never had. On the way I’ve made excuses for why I don’t and I’m not doing it anymore.
I find that every task is easier if I am well prepared for it, so before I go to bed every night I lay out my workout clothes, sneakers, leave my computer on the table open in the bodyrock.tv page and have positive, happy thoughts about the workout reminding myself how it benefits my health and overall well being…and last but not least how hot everybody tells me I am looking!!! So when I wake up in the morning my brain is expecting my workout and my body will always thank me!!!
The best reasons for me to get motivated are the following:
It really helps my mood and turns me from a slumped,withdrawn, apathetic individual to an energetic, uplifted, invigorated one. Basically it usually makes me feel less stressed,more ‘grounded’ (especially strength-training exercise), more confident and makes me feel happier and more capable. It also translates into all other facets of my life.i get more ‘pro-active’ in general.
This may sound weird but exercise makes me feel ‘clean’ inside. LOL. Seriously. Even if i’ve eaten badly i feel like all my insides have been oxygenated and ‘cleaned’. My food tastes nicer and my senses have all been renewed. Then a shower on top of this…Gosh its such a brand new feeling. Its almost like a holiday for my body.
Sometimes i negatively motivate myself by remembering for example if i was feeling uncomfortable in my jeans because of a ‘muffin-top’ or if i was feeling like ‘thunder-thighs’ or i remember my little ‘pooch’..or if i had any other sense of discomfort when i was wearing some clothes. I love to work things out if at all possible rather than admit defeat.
But i love to exercise best when i just really want to exercise like recently i went to a beautiful beach here in Ireland and i just wanted to walk and walk (& run) along the shore-line, looking at the waves and breathing in the sea air.
Actually seeing how Zuzanna exercises out-side & beside such beautiful scenic areas has really inspired me. I’ve never thought to do this and i cant’ wait to get started to exercise in this way.
i love to exercise and dance and go wild to some music sometimes too. It gets some ‘craziness’ out of my system some-how…which can only be a good thing :P LOL.
i struggle with depression, but because of my daily workouts, i am able to cope without using medication. when i am feeling down and i don’t want to work out, i turn to this website for inspiration. i can always find a great routine here, and once i see the great pictures, i can’t wait to try it.
Hi Frederik and Zuzana,
i love your website! you are inspirational! Zuzana I have the same stats as you but you are in WAY better shape – just goes to show that consistency is the key huh!
I have a question though – are these workouts your ONLY workouts? ie. when you post for example the 20 minute cardio routines, is that the only routine you will do in that day? And is your weightlifting workouts all listed on this site? Not to be over-familiar but I pretty much want to follow what you do!
THANKS!
ps if anyone else knows the answer apart from Frederik and Zuzana, could you help me out?
Hi Janine, the workouts that we publish that day or the only ones that we do. We don’t spend any extra time off camera doing other workouts (thank god). What we don’t show each time is the warm up and the post workout stretching – but you can find both of these routines on the site.
I have suffered from depression for some time and one huge help with fighting it is exercise!! Your workouts fit so well into my crazy life and i have been doing them for about a month. Soooo happy that i found you guys!! I feel great when i do these workouts and that is what keeps me going. I know if i stop i’ll feel gross again. Really love how you make the workouts with simple things, a mat, the interval timer, skipping rope… it makes it doable for anyone!! We don’t have to buy exspenive equipment. Thanks to you both!!
I am a 23 year old at my heaviest weight. Granted I am not obese, nor do I have health problems, but I am unhappy with my body. Being an athlete my whole life, including playing collegiate softball, I have always had a reason to workout. The college life, and lifestyle grabbed a hold of me. I enjoyed beer, and the fun that came with drinking it with my friends. After we all graduated one year ago, my friends were moved back to where they came from, I was offered a Job in our College town and was left lonely and fat. The reality of going to my career everyday, putting in 50 hrs a week, leave me so tired mentally and physically at the end of the day. My mantra is “I’ll start on Monday”. The eating is not too hard for me, I enjoy healthy food, although I love bad food too, I just have found it very difficult to get myself in the gym or off my couch. Instead I look at my computer and watch Zuzana’s workouts, buy “Shape”, “Fitness” and “Woman’s Health” magazines, telling myself I will do those workouts. My boyfriend constantly tells me I NEED to workout. I have the body type that can have great muscle definition and I WANT to workout but at the end of the day I make excuses. Plus I feel like when I do go to the gym, the “regulars” look at me and judge me on why I haven’t been there, or that I cannot lift as much or run as long. I think to myself to get up in the morning and do it, and I am so tired I shut off the alarm. I feel worthless and a failure….
Thus, Today I am going to do one of Zuzana’s workouts… You all so motivational. I wish I was as mentally strong and accountable as you guys. Apathy is such a horrible trait to have, and I have it. With your encouragement, and tips, maybe I’ll triumph over this black hole I’ve found myself in.
Sorry for such a long, and unhelpful comment. However putting this out there kind of feels good. I tend to bottle things up and keep a smile on my face. Thanks for listening, and I’m going to turn this slump into triumph. Hopefully.
Sincerely,
Carrie
As a fellow pro-procrastinator, I was filled with empathy reading this. I’m sure you must know in your heart of hearts that we ALL feel exactly this way sometimes. It’s easy to think that people are judging you in the gym (I’ve always found it to be a horribly intimidating atmosphere, hence why I work out at home. Zuzana’s workouts are the best for that reason), and it can really put you off of the whole idea. But trust me, I used to work in a gym and no one there is really looking at anyone else, they’re all to busy worrying about exactly the same things you’re worrying about.
I have never been athletic and am basically like a limp noodle, and I get super sore for days just doing half of one of these workouts. Pretty discouraging. I’m great at saying, “well, my legs are still aching… I’ll work out tomorrow when they feel better”. Of course it’s tempting to get down on myself for this reason when I read comments of people who are stronger and faster that me. But with all the energy I would put into worry, I could just do the damn workout! So I get on with my day and do what I can, and when I really think about it I am proud of myself because I’m way stronger than I was when I decided to start exercising a few months ago… so I guess my advice is to turf the fitness magazines because we can measure ourselves against others until we give up completely, or we can focus on ourselves and be happy and proud of what we are realistically capable of: self improvement! Anyway, I don’t know if this helps at all, but at least you know you’re not alone. There are plenty of fallible human beings out there. It’s not the worst thing to be. Keep your head up!
Hallo T :D !!!
I just read your message on here and I think it’s great how nicely you wrote your message. It’s funny you said that about people at the gym worrying about the exact same thing…(if someone else is looking at them). Is that really so?! That is one of my biggest problems when going. I don’t have my own car at the moment, so getting out of my house and walking to the gym (its about 10 min. away walking distance) is often very hard. I ALWAYS feel like everyone is staring at me. And then when I get to the gym, I feel that everyone is looking at me because I don’t work out as much as everyone else, and because I don’t have my own car. It’s soo annoying! I know that I need to get past it, but its still bothering me quite a lot.
Sorry for the rambling…but since you worked at the gym before, maybe you can understand me a little bit.
If you could write something back to this post, I’d appreciate it very much!!!
PS.: I don’t think you are a limp poodle! You wouldn’t have written to Carrie so nicely if you were one ;-) hehe.
With kind regards,
‘Nina
Hi Carrie!
I wanted to say that YOU CAN DO THIS!
Tell yourself that you’re doing this for yourself.
You know you have to change so push what others have to say away and BELIEVE that you can BECOME THE WOMAN YOU’RE MEANT TO BE.
I hit that lowest point before. Knowing how I felt and looked…I knew I needed to change. It’s going to be hard. You’ll have to push past your fears, excuses, bad feelings and go for it EVERY DAY.
I believe you can do it. There’s a lot of people here on that journey as well.
I hope you get to read this!
You can do it! I’m 24, and fairly recently came down from my heaviest weight. It just finally clicked for me and somehow working out became a joy every day instead of a chore. I would maybe try doing an activity where you have like a coach or trainer (I started with spin classes, which have an instructor) to push you until you can get better at pushing yourself. A gym seems like a lot of money per month, and I only consider mine worth it because it’s what jump-started me and has helped me keep going when I don’t feel like working out some days – but if it DOES work for you, then it’s irreplaceable. After a few workouts that I felt proud of, instead of “going through the motions,” I really started to look forward to going to the gym and get that good feeling again. But I’ll admit, I’m not just an accountable, mentally tough person to begin with – I needed that push of an instructor to get the ball rolling. It’s tough to get momentum on your own! But you can do it :)
btw, not an unhelpful post – I went through the same thing you’re going through and I’m sure other people are there or have been there. The only unhelpful posts are mean ones trying to bring people down. Venting or looking for help is what blogs / message boards are for!
This One is To Carrie above,
Im a 23 year girl and im the biggest i have ever been at too, over the past 7 months traveling and not exercising took its toll and i felt like poo!, but then, i found Zuzana and got my spark back, i still have a long way to go to get were i want with my body, but i already feel happy and i get such buzz at the end of each workout i do. One way i over came this procrastination was telling my self, that “im only cheating my self, just do it” I found that watching Amazingly fi and strong people on you tube before i went to bed mad me really excited in the morning for my work out, i also take ten minutes before i go to sleep each night to picture my self the way i want to be and tell my self i can do anything i put my mind on. A friend told me that alot of exercise is mind over matter. Its not what you are that holds you back but what you think you are not. i love that quote, dont know who its by but makes me happy. And the fact that spring is popping little flowers up makes me happy to. GOOD LUCK and you can DO IT!!
Tess,
Thank you for your encouraging message! Yes I have a ways to go too. Spring is right around the corner, and for the first summer in a few I want to be able to show off my body, instead of wear cloths that cover up my “problem area’s”. It’s such a good feeling to know you look good, and I REALLY want to have that back. Day by day is how I’m going to have to look at it. Maybe you can be my encouraging partner lol. I’ll just tell myself, if Tess can do it, I can do it. Well good luck to you too. A comment someone once said to me about dieting I thought was funny, yet true, was, “Nothing tastes as good as skinny feels”. Anyhow. Thanks for your message, it brought a smile to my face. Take Care.
Carrie
wow… this was not unhelpful, it is very touching how honest you are with yourself– what I see in your response- not knowing you, is a person who totally has the will to do what she knows she has to do in order to get what she wants, but maybe just hasn’t found the ‘personal reason why’ to do it yet. Maybe you feel like you are in a black hole because you seem to get really down on the failure of ‘not doing’. You clearly know what you need to do- so now, it seems to me you are one step away from getting to the point of internalizing your motivation- which is figuring out a really strong reason to do it- like, to look good for a trip you are going on- or to show your boyfriend that you can do it- or so that you can feel really great about yourself…whatever motivates toward progress…
I felt similarily- because I knew what I wanted, but I wasn’t really taking the action I knew I needed to in order to acheive the goal, and then I found this site, and it has helped me to visualize how I want to look (thanks to zuzana:)) and that taking the steps toward that everyday (by doing her workouts)- it took a few weeks, but I have made noticeable progress and now, I am motivated by my progress- I am seeing the definition and I am getting stronger and more able to do the workouts with greater speed and endurance- and this has really spurred me- now, I wake up early (the energy from being healthier has helped me want to wake up), I make some coffee, I drink my coffee watching the exercise routine of the day, and when I am done, I feel empowered to get to give and it my all, then I reward myself with a tasty fruit and protein smoothie. This routine has really made my days great- I feel great throughout the day!
CARRIE, I CAN COMPLETELY IDENTIFY WITH YOU ON YOUR STRUGGLES.
I’M A 28 YEAR OLD STUDENT WHO HAS ALWAYS BEEN AN ACTIVE RUNNER, BUT AT THE SAME TIME HAD PROBLEMS WITH MY WEIGHT. I WAS AT A POINT WHERE I RAN A HALF A MARATHON. I USED TO WEIGH 134 AND A SIZE 7. NOW I’M A SIZE 12 AND WEIGH A DISGUSTING 183LBS (THE HEAVIEST THAT I’VE EVER BEEN!)
I KEEP TELLING MY SELF THAT I WILL GET UP IN THE MORNING AND I ALSO SET MY ALARM CLOCK, BUT JUST LIKE YOU, I TURN AROUND AND TURN RIGHT OFF.
I TRULY ENJOY WATCHING ZUZANA’S VIDEOS, BUT DON’T EVEN TRY TO DO THEM. I GET EXHAUSTED AND FEEL THINNER JUST BY WATCHING HER, HHAHAHAAA
WE SHOULD DO LIKE A TEAM CHALLENGE. WE SHOULD GET OUR BUTT’S OFF THE BED IN THE MORNING OR OUR BUTT’S OFF THE COUCH AT NIGHT AND WORK OUT. LIKE WE SAY WE’RE GOING TO.
WE CAN DO THIS, IT’S ALL IN OUR HEADS!
the song from the biggest loser show (what have u done today to make you feel pround?)answer:Zuzana s work out yeaaaaaa! lol :) common Zuzana and Fred VS Gilian an BOB on a fitness challenge.who s betting?
LOOOOL XD !!
Back on topic :
I’m 24 and still in College so everyday is different in term of schedule, i don’t have mornings or nights.
My solution is : I DON’T THINK too much. I used to be a perfectionist, in a way we all are that’s why it’s hard to begin something… That’s why I decided to workout whenever I feel it.
For instance, last night I slept at 5 a.m, woke up at 1 p.m today, i did some stuff on my computer then at around 4 p.m I decided to work out and then take a shower. Two days ago, i did a mini workout in the middle of the night etc…
My main motivation ?? I make music (up-tempo, electro, dance techno …) so I listen to my work while i’m working out :)
Talking about procrastination, I found this site because of it! I find that I start to procrastinate about working out when I am bored with my work out routine. That’s why I love this site! There are so many different kinds of workouts, I don’t have to leave my house through these cold Canadian winter nights, and I can dream that one day I’ll look like Zuzana! Switching up your routine each day can really help; you might even look forward to it! I’ll go to the gym and do weights one day, run the next, do a Bodyrock work out, and so on!
As a mother of three children ages 5, 2, and 6 months, I have felt like the last couple of years were one long pregnancy. I stopped working out completely, after being very active through college and a good part of my twenties. “Bouncing back” has felt like an insurmountable goal.
I have the “perfectionist” mentality/approach to working out, which means I have this idea in my head that I should be working out in the gym 5x/wk for at least an hour and incorporate cardio, weights, and stretching. But I’m a full time mom with a full time job and I don’t have the time I used to in the days before motherhood and career. So instead of “perfection”, I opted for nothing. This has resulted in me being 25 lbs heavier, with back problems, mobility problems, sleep problems, and I’m only 31!
Zuzana’s short workouts motivate me immensely. I can get it done in the morning before the first diaper change, or when I dash home at midday for lunch (which has actually become the workout time instead of eating time). I’ve even done a quick interval set in the kitchen while waiting for the kid’s dinner to be done.
My approach to doing Zuzana’s workouts and not procrastinating is telling myself to do just ONE workout video “for now”. If I get through one video, that’s enough to get me to do another. And another. I never “intend” to do all the videos in the series at first. It’s a silly mental game, but it has worked for me.
I would say that 50% of the time, I’ve been unable to do Zuzana’s workout in one sitting. But I DO make sure the the entire workout gets done in spurts throughout the day. It is not as effective, but since the new year (when I started), it has still made a big difference. I’ve lost at least a combined 5 inches off my waist, hips, and thighs. I don’t beat myself up anymore, because I’m still doing SOMETHING, which was better than before.
Part of the reason I can let go of the perfectionism is knowing that HIIT using my body weight, even done 5 minutes here, 5 minutes there, throughout the day every day, is going to benefit my body way more than doing a treadmill for 40 minutes 3x/wk. Thanks Zuzana!
This series of posts couldn’t come at a better time! I’ve been doing your workouts for about 6 weeks now but I have had some trouble getting myself out of bed in the mornings so that I still have time to workout before my daughter wakes up. I absolutely focus on what I SHOULD be doing with my workouts instead of why I’m doing it.
Why do I workout? So I can be hotter than I was when I was in college. I’m already the same size but I want everything to be toned and sexy for swimsuit season. Then maybe I’ll finally let my husband get me one of the Wicked Weasel bikinis he’s always wanted to buy for me.
After my daughter was born (she’s 15 months old), I knew it was time to get my act together. I need all the energy I can get to keep up with her. And as she gets bigger and heavier, I need my strength to keep playing with her and carrying her around when I need to. Plus my arms are already lopsided because I always carry her on one side lol.
After only 6 weeks weeks, I have seen results. Actually after just 2 I could tell my body was firmer and more trim. That is motivation in itself…but my brain often forgets that when the alarm is going off and all I seem to hear is “sleeeeeeep.” ;-)
I think one of the keys to avoiding procrastination is just telling yourself that getting it over with now will free up your time and your mind for more important things. When you keep putting things off, they continue to loom over your head until you get them done. And that dark, looming feeling does nothing to encourage you to get other tasks done either. Think positive about life and everything you do, visualize your success and know that every day that you exercise you are one step closer to your goal.
What helps me stay motivated?
Big Goals
I want to live long and healthy
I want a body like Zuzana
Revenge
Being comfortable in my own skin
Daily motivators
Every day I work out I feel better, more alive, I get more done. My Mother, whom survived cancer twice, told me “Live every day like it is your last.” She meant to “live every day the best you can and you will have fewer regrets in the end”. I want my last day to be a day I have worked out because on those days my life is fuller, I feel happier.
Arnold Schwarzenegger on working out. “Working out is like oxygen, food and water, something your body needs every day!” or something very close to that during a TV interview.
I like to eat sweets.
Something I heard somewhere. “I have never heard anyone complain after a workout how awful they feel!”
From the movie Legally Blonde “People who workout are happy people, not the type of people who could murder someone” or something to that effect.
In a pinch a swimsuit magazine will get me motivated because it help me focus on where I’d like to be.
If I have really rough day I force myself to do a set of something with heavy weights and then stop. With in an hour, if not right away, I get a spurt of energy from nowhere and I can get into my workout.
I am in my forties, quit smoking after 20 years, and for the past 10 year have been trying to make up for my horrible health errors. Thank-you Zuzana and Fred for devoting so much of your time to other people for free, you are Angels.
Oops Legally blonde should have said Could not murder
hu there, i was wondering if you happen to now any trainers (for women) in my area? I’m in NJ USA. not sure where you might be.
I am 5′4” and i weigh 124. I want to get the tone back i have lost within the last year. i have pilates videos and a lot of other videos. I need a motivator. a partner to work out wiht. I work long days but if i have some one with me i am motivated to be better than them. (i guess i am competitive) I had once a body like yours. not so toned in the arms but I had the legs and butt. I used to live on a mountain and it was 2 mkiles i walked up and down it each day. gives you great buns, especially if you force yourself to go faster and harder each time.
Let me know if you know any female trainers, or trainers for women in this area.
Thanks so much! and great work!
personal trainers usually do business in local gyms… might try a gym
I managed to keep training from teens to forty then stopped. That excuse was only good for a couple of years [weird virus put my body totally out of whack] but I found I lost the will be in the ‘training zone’ after that. Would like to get my arse into gear but can’t get motivated…have lost that passion, but I hope yours is re-kindled. I watch Zuzana on occassion and feel she’s genuine in her desire to motivate people…who knows perhaps I’ll connect with that message soon! Very best wishes, Dan
So, I’m used to working out 4-5 times a week. Over the past week I have had a bad cold. I have not had the energy to work out nor have I physically been able to. What do you recommend to eat while I’m sick? How do I get back into working out after I feel better, etc?
OR, do you just think I should concentrate on getting better and worry about getting back into my diet and exercise regimen once the cold is gone?
Procrastination used to be my biggest problem. I used to procrastinate with everything from work, to getting to a place on time and to exercising. I do work well under pressure but procrastinating makes everything more difficult then it already is. What I do to help myself to stop procrastinating and wasting time when I have a list of things to do is to focus on people that I look up to. Or people that influence me like Obama or Apollo Ohno lol. I think about how these people didn’t waste time and are where they are at now because of hard work and dedication. One thing Apollo said that I think about everyday and is- when you go to sleep at night, ask yourself- did you do everything you could have today? Asking myself this question helps me get off my butt and do what I need to do, including exercising. It also helps me put more effort into my workouts.
You gave me a great idea! I’m going to print out some pictures of people that inspire me and put them up around my work space and work out area! Maybe that will remind me of what i’m doing it for :D Good luck to you!
Destinaery, I do the same thing. I have pictures of people that inspire me in my room when I’m working out. This helps a lot. Good luck!
Hi Frederik and Zuzana,
First I want to say thank you for all of the wonderful advice and workout videos. I found your site this weekend and am addicted! There are so many posts that I’ve wanted to comment on, but this one is perfect for me. I have always had a hard time keeping up with a healthy regimen. I am naturally thin, so I was never motivated to get up and workout or eat healthy. I’ve recently decided that I was ready to change my life. I’ve been learning about the horrible things that I’ve been using to fuel my body, and my strength/stamina can be improved. Here’s what I’ve done so far to stop the procrastination… 1) I put my workout clothes and shoes right next to my bed before I go to sleep. Once I wake up I see my clothes in front of me, so there’s no trying to avoid my workout. 2) I continually focus on my goals, some of them are gaining strength and pushing my body to see what it’s capable of doing. Zuzana’s videos are a huge help. Seeing her strength is my biggest inspiration. 3) I wear cute workout clothes. Some people think it’s pointless “dress up” when you’re just going to sweat, but I find looking my best helps me perform my best…and I look forward to wearing a cute outfit. 4) This one is a little silly, but I thank my body after each workout. Thinking about the workout I just finished makes me eager to see what I can accomplish next. Thank you both again!
Guys ahhh Im 28 years old and Im heavy Im an obese..Ive been sick for teh past 5 days with a terrible cold made me not eat too much and I jsut needed some inspiration to get out of this coz I seen Im depressed…for being away from home..coz Iam overweight..for this for that ahhhh I feel now so insired wanan do this for health..need to get my life on the right and exciting way…need some cheering plz..will let you know my progress!! Zuzy thanx for making workout an easy way for hapiness!!
Hello Zuzanna and Fredrick,
I have been so inspired to get in shape because of this site and Zuzannas videos. I am an overweight male, and was wondering if you had any videos, exercise routines, for starters. Because I love Zuzannas workouts, but they are too difficult for me. A lot of the things she does, there are no way I can possibly do them. I would love to set up a goal in my life to be able to do them, but how workouts can I do, to get started? Thank you.
Hey there, I’m not associated with the site, but I know the answer to your question :) If you look at the top navigation bar, there is a link “Workout Archives.” Click that, and at the very bottom of the list of workouts, you will see “Workout Routine for Absolute Beginners” and there are 6 videos. I haven’t watched the routines yet, but I saw the link the other day browsing around on the site. Good luck! Stay motivated! :)
I’ve been procrastinating for years now…all I have to show for it is gaining back the 57lbs I lost after a bad divorce. My daughter is about to go to college and i’m only 36 yrs old. I want a healthy life! These exercises look like something I can do to help me get back to a healthy weight :) I don’t know why it’s so hard to “get back on track” for more than a few days, I love the feeling after working out…plus I work from home, and have a full gym in my basement, so I have NO excuse to be this heavy!!! I’ll be checking in again, your all great :D I love you Zuzana! Your so full of positive energy!
I think, in the past, I have found general attitudes to fitness and exercise make me procrastinate. The seemingly widely accepted belief that in order to be fit and healthy, you need to put in an hour or so at the gym, made me not want to bother at all.
Finding bodyrock.tv has helped me bring it all back into perspective. You can do effective, short workouts as every bit of activity counts towards your general fitness level. And you can keep it interesting with variety, in fact workouts are more effective if you don’t do exactly the same exercises everyday.
I think that also looking at the whole picture helps to motivate me too. Originally I might have wanted to workout so that I look better. But now that I am working out, I feel better. And in order to maintain this feeling, I am looking at my diet to try and improve there, which will have a corresponding effect on my future workouts and my general health. This in turn keeps me feeling positive and excited about working out.
This is horrible. Im sorry but im amazed by how many people admit they procrastinate and they do not find it a bit disturbing. Whats wrong with you people? :) I thought the point of this whole posting was to share some great ideas, not to confess that you are spineless and has zero self-control?
Zuzana all i can say is bravo! I’m from Ukraine and now i am living in the states and you inspire me! The local food came as a bit of a shock for me. So i had to get back on track and really watch what i put in my mouth and WORK OUT. I completely understand that sometimes people dont feel like working out, or eating right …. everybody goes through it, but come on “i work out when i feel like it??” really? Man, thats why everybody is getting freaking obese!! they never feel like it!
Zuzana back to you. I have to confess here something. Each time i do not feel like working out or eat right i just watch one of your videos and i totally forget about “dont feel like it part”, Your abs are absolutely gorgeous. Just cant find a better word, so i believe you probably dont think about what you feel like and what not and just do stuff that needs to be done! You Rock!
Ok now back to the peaceful advising. I think its very important to know exactly what you are doing when you are in the gym. Because when you are just wondering around trying to figure out what would be a good idea to do, you end up spending alot of time and not getting much done. So do your research. There is plenty of information on how and what to do. Just pick what you like and really ENJOY it. Well, some things needs to be done whether you like it or not (especially when you are loosing weight), when maintaining that the fun part :)
Another thing that might work for some people is workout in the morning. I know this is probably not for everybody, but just give it a try, It will save you a lot of time later in the day and will give you some extra energy. Me and my boyfriend used to do it all the time. But he said it was not really working out for him as he couldn’t do very heavy stuff in the morning so we switched for the evenings. Mornings are fine with me but like having him around to make sure i keep the form right.
And reading some inspirational and motivational literature works quite well too. Like for me watching the videos or reading articles on this website :)
Yay, Go Zuzana!
I left this big long reply… and then accidentally closed my browser before I posted it… SO FRUSTRATING!!
But basically, I wanted to say that I appreciate your post and you are very positive when you say it and I see your point about the little “procrastination party” that started happening. :)
I also wanted to say that I remember how hard it was to finally get in the right state of mind when I REALLY WANTED to work out, and I finally started pushing myself to go even if I didn’t feel like it at that moment, or started making time when before I would’ve said “I’m too busy” — and I just feel that this process people go through, of recognizing why we do things like procrastinate, and venting, and sharing and getting encouragement from other people – it’s all a huge part in finally getting to that “mental click” where someone finally says to themselves “NOW is the time to be serious about my fitness and my health, NOW is the time, NO excuses”
When I read so many comments on this site, I see so many people saying things that seem like Zuzana’s website has helped them achieve exactly that – the “mental click” people need to jump-start themselves.
So I feel like those of us who have overcome the procrastination and whatever obstacles we may have for being fit, can share tips and encouragement (and get encouragement to STAY on the straight and narrow :) And there are those of us who haven’t gotten there just yet, but they can SEE where they need to be, and they’re SO close to getting it really started… and they can vent and get help and support here. Because it really does feel like a community here – those who can help, help.. and those who need help, ask.
It’s really a great thing that Zuzana and Frederick have made here. I hope it continues to grow. Thanks a lot guys.
The first time I wrote it sounded better… :/ but I hope you get what I’m saying :)
HI ZUZANA,
I’VE BEEN LOOKING AT YOUR WEBSITE FOR ABOUT 2 MONTHS AND I LOVE IT!!! BUT UNTIL NOW IS WHEN I CAME ACROSS THIS TOPIC OF “PROCRASTINATION”(MY MOST HORRIBLE HABIT). I’M ALWAYS SAYING, “TOMORROW MORNING I’LL WAKE UP AT 7AM AND GO FOR A RUN” I PLAN MY ENTIRE DAY AND ONLY DO HALF OF WHAT I SAID I WAS GOING TO DO.
I WANT TO THANK YOU FOR POSTING THIS TOPIC. YOU HAVE THE MOST AMAZING BODY AND YOU TRULY INSPIRE ME!
I BOUGHT MY “GYMBOSS” AND GOT IT IN THE MAIL. PROMISE THAT I WILL START TOMORROW! HAHAHA AFTER READING THIS PAGE, FOR SURE I WILL START.
QUESTION: I SEE YOU DRINKING YOUR COFFEE BEFORE YOUR WORKOUT. WHAT DO YOU PUT IN IT? DO YOU PUT SUGAR? I USE BROWN SUGAR, IS THAT OK???????
I’m in college, so its finding the balance and time to maintain working out. Eating healthy isn’t so hard its just basic self control.
Working out is a whole other ball game.
I know the best time of day to work out is morning, but is it okay to work out at night as well?
What are some tips you have for college students?
Could you do a video response to this comment, please!!
thanks!! have a great day!!