Lauren Saint-Louis is a fitness and nutrition coach and founder of LSL Fitness. She specializes in helping today’s high-performing professionals build fitness-forward lifestyles and sustainable habits and overcome the “all-or-nothing mentality” when it comes to behavior change.
We’ve all been there. Even the most dedicated fitness professionals sometimes just don’t feel like working out. After a demanding day—when your energy is low and you’re mentally drained—the last thing on your mind may be hitting the gym. Yet as a high performer, you know how important physical fitness is for sustaining your energy, clarity, and overall performance. So how can you overcome that internal resistance and get moving when motivation is running low?
In this article, I’ll share some practical strategies to help you push through those moments of reluctance and stay on track with your fitness goals.
Why does this happen?
When motivation goes missing, you can find ways to push through by understanding what motivates you and the difference between motivation and discipline. External factors often fuel our motivation. These factors include excitement about achieving a specific fitness goal or anticipating the satisfaction of hitting a personal best. However, motivation can be fickle, especially on tough days when it’s competing with other demands.
Discipline, on the other hand, is about commitment. It’s what allows you to stick with a routine even when motivation fades. Neuroscience tells us that discipline taps into a different part of the brain—one that’s associated with habit formation and long-term gratification. When discipline takes over, we find that following through on our goals—without depending solely on how we feel in the moment—becomes easier.
1. Just do 10 minutes
When you’re struggling to start, commit to just 10 minutes of exercise. Those 10 minutes could involve stretching, walking, or doing a short bodyweight circuit. The beauty of this approach is that 10 minutes feels manageable, even when you’re not in the mood to work out. Often, once you get moving, you’ll find yourself willing to keep going beyond those initial 10 minutes. And even if you don’t, you’ve still done something productive for your body, which can be enough to maintain your routine and build discipline over time. I’m always preaching that exercise doesn’t have to be “all or nothing.”
2. Distract yourself with a new podcast or show
Sometimes a simple change of focus can make all the difference. Turn your workout into an opportunity to catch up on a podcast, an audiobook, or even a show—if you’re doing something like a treadmill walk or indoor cycling. This method shifts the focus from the workout itself to the entertainment, making the time pass faster. The productive distraction helps you get your workout in without feeling the mental weight of it.
3. Change the scenery when working out
Another way to boost motivation is to change up your environment. If you usually exercise indoors, consider heading outside. A change of scenery can refresh your mind and body, breaking up the monotony of your usual routine. Natural light and fresh air also boost mood, making getting into a positive mindset easier. Even if you can’t work out outside, trying a new gym, fitness class, or different area of your home can add excitement and variety to your routine.
4. Practice the art of showing up
One of the most powerful principles in fitness (and in any area of life) is the art of showing up. Even on days when you don’t feel like working out, showing up, putting on your workout gear, and stepping into the gym or your designated workout space builds consistency. James Clear, author of Atomic Habits, emphasizes the importance of small habits. By simply showing up, you reinforce your identity as someone who works out regularly, regardless of motivation. Over time, this approach strengthens your discipline and lowers the mental resistance to exercise, making staying consistent easier.
Embrace a new approach to fitness
For busy professionals, staying physically active isn’t just about physical health. It’s about maintaining the mental and emotional resilience needed to thrive in demanding environments. By committing to just 10 minutes, adding entertaining distractions, changing your scenery, and mastering the art of showing up, you can maintain your fitness routine even when motivation dips. Remember, the key is building discipline—not relying on fleeting motivation.
If you’re interested in more tips like these to stay on top of your fitness goals, subscribe to the LSL Insider for weekly content and practical advice designed for high-performing professionals like you. Let’s keep moving—no matter what the day throws at us.
Read more from Lauren Saint-Louis
Lauren Saint-Louis, Fitness & Nutrition Coach
Lauren Saint-Louis is an Exercise Physiologist and fitness & nutrition coach based in NYC. She specializes in behavior and lifestyle change, habit development and is passionate about helping clients overcome the “all or nothing mentality”. She founded LSL Fitness to help today’s high-performing professionals elevate the version of themself that they bring to their career and life.
