I recently wrote a blog post “Why Do You Wait for Motivation to Come? (And What You Can Do About It!)” where I talked about the key to motivation is to take action.

Since most of us don’t have a drill instructor yelling at us each morning to get going and get our workout in, I thought I’d share a couple of quick tips that I use to get me going.

…even when I don’t want to!

Take Action Tip #1 – Create a Trip Hazard

Trip Hazard | Tami McVay - Wellness & Lifestyle Coach

The very first thing that we all do when we wake up in the morning is go to the bathroom. Put your workout clothes and tennis shoes in a pile on the floor in between your bed and the bathroom.

You’ve probably heard this before (and for good reason…because it WORKS!).

Don’t think about anything else and simply strip down and put them on. Sure, there’s a slim chance that you still won’t go, but guilt can be an incredibly good motivator.

In this case, guilt is your friend. Make it work for you!

If you’re still not quite motivated enough to go all the way to the gym, simply go for a walk that day. It’s something and there are physiological benefits to getting moving first thing in the morning. (Tweet that!)

Take Action Tip #2 – Become a Cheerleader

Cheerleader at sunset | Tami McVay - Wellness & Lifestyle CoachThat brings us to our next tip…cheer! I clap my hands, throw them in the air, and let out a big YEAAAAH! Sounds ridiculous, I know. And you may wake the neighbors.

But guess what? There’s science behind it…because it WORKS!

This great article by Psychology Today talks about how behavior shapes emotion. When you are lazy or you don’t keep your word to yourself about working out, it will affect your mood and it’ll be harder to get going. (a.k.a. less motivation).

Try jumping up and down and yelling “I’m excited! I’m excited!“. Create your own cheer.

According to the National Center of Biotechnology Information, a study found that clapping helps stimulate the brain. Add this in with some cheering and movement and you trick your brain and fire up the adrenaline.

Adrenaline is your friend. Make it work for you!

Take Action Tip #3 – Polish Your Playlist

Playlist | Tami McVay - Wellness & Lifestyle CoachInstead of simply planning on listening to your iPhone on shuffle while you work out, take it one step further and create a playlist of an hour’s worth of songs that gets your HEART RACING!

You know…the songs where you simply can’t sit still. The ones that get you out of your seat!…because it WORKS!

Music also has it’s own effects on the brain. Check out this article from Examined Existence for a list.

When you listen to music that you LOVE and get’s you going, you’ll have a better workout. And on those mornings where you’re struggling getting started, listen to them. This will tap into a little guilt AND a little adrenaline.

Music is your friend. Make it work for you!

My Playlists

I listen to most kinds of music. WARNING! I’m a rocker girl at heart, so my music may be a little hard for your ears. My workout music is a mix with dancey tunes and ear-splintering rock, so I gave you two lists. Maybe you’ll find some new inspiration. I love it hard and loud for Leg Days!


  1. Gone Away – The Offspring
  2. Worthless – One Less Reason
  3. Vitamin R – Chevelle
  4.  Live Wire – Motley Crue
  5. Caught a Lite Sneeze – Evans Blue
  6. Bleed It Out – Linkin Park
  7. No More – Three Days Grace
  8. Take Out the Gunman – Chevelle
  9. Electric Gypsy – LA Guns
  10. My Hero – Foo Fighters
Dance/Hip Hop

  1. Feel the Beat – Darude
  2. Girl Gone Wild – Madonna
  3. Empire – Shakira
  4. Blue Monday – Orgy
  5. Hideaway – Kiesza
  6. God is a DJ – Fearless
  7. Fired Up – Hush
  8. Sandstorm – Darude
  9. Diamonds – Rihanna
  10. Lose Yourself – Eminem

Take Action Now

Tell me in the comments below what your little tricks are to get you to workout or share your favorite workout song. I may try it out!

Get dressed, cheer, and rock out! See you at the gym!

Photo credits: © Depositphotos.com/@hyrons (Title), Depositphotos.com/@nmcandre (Trip hazard), Depositphotos.com/@adrenalina (Cheerleader), Depositphotos.com/@ClassyCatStudio (Playlist)