protein header

how to actually go to the gym

7th April 2017 by Jess

The secret to making it to the gym on the days you really don't feel like it.

jess workout

How do you make yourself go to the gym on the days you just really don't feel like it?

We’ve all been there, we tell ourselves ‘this week I’m going to go to the gym 4 times’ and then come Wednesday or even Tuesday, we’re having a mental battle trying to convince ourselves that our excuses (I’m too tired, I don’t have fresh socks, it’s been a long day, I forgot my water bottle, I’m all out of motivation, I’ll get back too late, I don’t really have time…) are totally justified and far outweigh the reasons to go to the gym!

Everyone's got one...

jess books

For some reason us humans are amazing at getting out of the things we know our body will benefit from the most, so the key is being one step ahead of ourselves and hatching a gym plan that is excuses-proof!

Jess, graze nutritionist

Buddy up

This is my number one tip - find yourself an accountability training buddy.

We all let ourselves down far more than we will someone else, so committing to train with someone will make sure your excuses are non-existent. If you know they're going to be waiting for you, you’ll be there. Not only that, but you’ll even push yourself so much harder during your workout as you’ll bounce off each other’s energy and drive.

Look at both of your schedules, commit to a time when you can both train and lock it into your diary. Promise that you’re committed to support each other. Make sure you know each others' goals so you can remind yourselves and encourage each other on the days you’re not so motivated.

planner to do list 2

diarise it

We put our work commitments in the diary and turn up to those on time, so why not our appointments we have with ourselves? The first step to keeping consistent with your exercise routine is to fix some non-neogtiable gym time or exercise time into your diary.

Is there an instructor at your spinning or boxing class you particularly love? Or is there a cycle route you can only do at a certain time of the day or on a certain day of the week? These factors will determine your training time - so put them into your diary accordingly. If you can be flexible because your workout preference doesn’t rely on anyone else but you, look at your diary and fix some consistent times so that your default auto-pilot routine includes moving your body.

jess weights

If something comes up (because life happens afterall), remember that the healthier you are, the more productive and happier you will be in work and outside of work. See if there’s another time you can move the meeting or arrangement to, and if it can’t be moved, reschedule your training slot to the next available day.

Jess, graze nutritionist
jess plank 3

do what you love

If the idea of going to a gym and doing a weights or cardio session doesn’t float your boat, then experiement with pilates, kick boxing, a group spin class, ballet, power yoga… Exercise should be - and can be - fun!

If you like to exercise with other people and not just by yourself then there are so many group classes or team sports you can play around with. You'll get to meet new people, train harder than you might do by yourself and laugh lots whilst you’re breaking a sweat!

You don't have to go to a gym to be active. Many parks have outdoor gyms, or you can do your own body weight exercises indoor or out.

top down shoes bag gym snacks 4

be prepared

Get your gym bag ready and prepared the night before so you’re not scrambling around for matching shoes, clean leggings and a protein snack in the morning.

This is just one less thing to think about on the day and enable you to get out of bed and off to the gym with everything you need.

Jess food

By Jess, graze nutritionist.

Our nutritionist extraordinaire, Jess trained at the Institute for Optimum Nutrition and is a registered practitioner with the British Association for Applied Nutrition & Nutritional Therapy. She's the creator of our health badges, to help you choose the snacks and boxes that are right for you. Check out everything from Jess on our blog, with recipes and tricks to help you keep making better choices, or go to her website at for even more.

view all posts by Jess

more from the graze blog