It’s time for leg day.
You should be in the gym, sweating it out during your workout.
Instead, you’re snuggled on the sofa, deep into Breaking Bad on Netflix.
Walter White has hooked you, pulling you further from your fitness plans.
But let’s be honest.
Watching “just one more episode” after work feels way better than doing a set of deadlifts.
And don’t get me started on snoozing alarms in the morning.
You end up wearing this addiction like a crown.
You try sleeping next to your jogging pants, hoping it’ll motivate you once the alarm goes off.
Cute idea.
But you already know how the story goes;
Different day, same script.
Then one day, your Zara jeans refused to button.
Of course, your fupa had different plans. Derailing your goals.
You start avoiding mirrors since your eyes judge you at every stare.
As your weight increases, your self-esteem begins to decline.
Then comes the turning point; you decide to stop self-sabotaging and commit to a healthier lifestyle.
No Instagram influencer. No gym bestie yelling encouragement, “You can do this, mercy!”
Just you, finally breaking free from procrastination and self-hate.
This time, no excuses. No more snoozing alarms.
And that’s where your real transformation begins.
In this blog post, I’ll share six actionable tips that will help you show up even when you don’t feel motivated.
The last tip? Chef’s kiss. You’ll want to know why.
6 tips to boost your exercise routine
Focus on getting started
Dump the blankets.
The hardest part isn’t working out, it’s breaking free from your comfort zone. Making that shift from the couch to a yoga mat can be a challenge.
Shweta Bhatia, a nutritionist, says, “I have never seen someone finish a warm-up and abandon the workout.”
So instead of waiting for motivation, create it through action.
Below are some of the things I did to kick it off;
- Make a vision board. It keeps you focused and intentional by helping you visualize your goals. You can plan your workouts with purpose.
- Create a gym playlist. Let your favourite beat set the tone for your sessions. Whether it’s Afropop or EDM, find your genre.
- Plan your meals. Meal planning brings discipline and consistency. You’re able to see faster results from eating healthier meals.
- Get activewear sets. They give you a mental trigger that it’s time to work out. Feeling good and confident in your outfit gives you an extra push to show up.
- Invested in home gear. Dumbbells, a mat, and an elastic band keep you on track even on those lazy days.
Start small
On the first day at the gym, it’s normal to get inspired by “squat divas” who lift heavy.
You want to look and lift like them.
However, take it slow first, as poor form can lead to injuries.
If possible, consult a fitness trainer who will create a personalized plan by assessing your current fitness level.
Here’s how to start small;
- Set realistic goals. Just as Rome wasn’t built in a day, your dream body won’t be either. Focus on gradual, consistent progress. Even with protein shakes, building muscle or losing fat requires time and consistency.
- Begin with the lightest weight and gradually increase over time. This approach avoids back pain and injuries through safe, progressive weightlifting.
- Avoid long sessions that will demotivate you from showing up for the next workout. Did you know 30 minutes of systematic workout is way more beneficial than 2 hours of inconsistency? You build long-term habits through brief, consistent sessions.
Leave the dough to rise
Be patient with yourself.
Sometimes, the change we desire may not be immediate. Like dough rising, growth is silent and unseen, but the outcome is worth waiting for.
- Rest and recovery days are essential after every session.
- Stay focused on the plan. With every rep, you’re growing stronger and closer to your end goal, even when it doesn’t feel like it.
- Once the cake finally comes out, you’ll be glad you were patient. Remember, working out requires endurance, discipline, and consistency for lasting results.
Switch it up
Always listen to your body and adjust your workouts according to your mood.
Whether you had a draining day or you’re bursting with energy, you should be able to move your body.
Here are some alternatives;
- Too lazy for the treadmill? Skip ropes or Dance to EDM.
- No gym buddy? Join a run club for accountability and friendship.
- Did you miss your workout session? Grab your home gear for a quick power-up.
- Need a whole body burn? Swim a few laps in the pool.
- Can’t face leg day? Hop on a bike and go for a ride.
Get a workout buddy
We all need that person who cheers us on, even when the muscles are screaming for mercy.
`Good job, now give me one more` – that’s my bestie`s favorite line.
A great workout buddy should share your goals and motivate you to achieve them.
Here’s why having a workout buddy is essential;
- Accountability. It’s hard to skip a session when someone’s waiting on you.
- Friendly motivation. Healthy competition motivates you to strive for more.
- A new workout routine. Bored with the usual exercises? A gym partner introduces fresh, fun, and creative workouts.
- Encouragement. Guess who loves mirrors now? Yep, me. All thanks to my gym buddy who boosts my mood every time.
Finally, reward yourself
This is my favorite tip because it’s the treat at the end of the journey.
It’s the part where you enjoy the fruits of your hard work.
And who doesn’t love a good treat?
You know what feels like hitting a jackpot? Ticking off a goal on your vision board and celebrating milestones.
And remember, small victories deserve applause too.
Like hitting the average number of steps per day, not snoozing your alarm at 6:00 am, following the meal plan with no cheat days, or even getting to the gym on time.
Need ideas? Try these:
- Get a new workout sneaker because progress deserves new kicks.
- Celebrate with your gym buddy over a cup of coffee
- Tick something off that dusty bucket list.
- Finish that Breaking Bad Netflix episode guilt-free.
- Or like me, treat yourself to a Subway Turkey Breast footlong. That’s my edible trophy of choice.
Unlock your fitness freedom with us
Now, you own the blueprint – your escape plan from dreading your workout.
Because on the other side of those bars lies a stronger, fitter, and more confident version of you.
Remember, real change doesn’t come from giant leaps, but from small and steady actions, such as showing up when you don’t feel like it.
If you struggle like I once did, worry no more. Here at Mercyfithub, we’ve created a space to help you in every step of your journey.
We:
- Tailor workout programs that fit your schedule.
- Customize healthy meal plans for you.
- Train your body according to your fitness goals.
Join today and gain access to our free monthly body analysis, which is essential for goal setting and tracking real progress with data.
If you’ve read this far,
Congratulations
You earned the key to freedom. Unlock the door to your transformation with us.
Here’s to a better, finer, and happier version of yourself.