Train Seriously and Effectively With This Method

I’m so tired. I’m too stressed out. It’s cold and wet outside, and the sofa is so cozy… We all know, it’s tough to get started. It’s not easy to throw on your workout clothes and start tackling your fitness goals.  

“We subconsciously waste a lot of energy trying to figure out how to get out of a workout. But has it ever occurred to you that we make it into something much worse than it actually is?.”

Our inner couch potato is often our worst enemy.

After all, it’s not about running a marathon three times a week or preparing for a bodyweight training competition. We’re just talking about a 20 to 50 minute run or workout – and it doesn’t even have to be every day. It’s time to break those mental barriers and get our sweat on!


1. PUT YOUR WORKOUT CLOTHES ON Don’t think about it, just get dressed – it’s the best way to get motivated to work out. You’re not going to just plop yourself on the couch after having put your training clothes on. Find something that fits you and makes you feel good when you wear it. Bright colors or all black, whatever you prefer. 2. WRITE DOWN HOW YOU FEEL AFTER YOUR WORKOUT Keep a little journal and write down how you feel after training. If you record your workouts with the adidas Running app, you can add a note to each activity. That way you can go back and take a look at those awesome feelings when you’re just not feeling in the mood. Exercise makes you happy Generally, we want to skip our workout because we’re tired, busy, low-energy, and have too many things to do. But when you’re done working out – hello endorphins! You’ll probably write things down like: I feel great, I am so happy I finished that workout, I have so much energy, I feel so strong!

3. VARIETY, VARIETY, VARIETY Don’t do the same workout all the time. Mix it up! You can go for a run or a bike ride or do some bodyweight training using the adidas Training app. This is a great way to make your workout routine more fun so you will stick to it long-term. 4. PUT YOUR WORKOUTS IN YOUR CALENDAR If you put your workouts in your calendar every week, you can’t make excuses. Think of these as appointments – as time for yourself. You’ll see, planning helps you get motivated to work out.

5. SURROUND YOURSELF WITH MOTIVATION You also need to hang around with people that make you feel capable of reaching your goals. It can be helpful to write down your goals and motivational quotes where you can see them every day. 6. EVERYTHING IS EASIER IN A GROUP Working out in a group makes everything better! It’s so great to combine exercise with social time – your friends motivate you and help you push through a tough workout. So, get your friends on board and get moving! 7. STOP EATING UNHEALTHY FOOD When you eat unhealthy, processed, and high-sugar foods, your body doesn’t get the energy it needs. These foods make you feel tired, lazy, unmotivated, and grumpy. So, make sure you eat a balanced diet with plenty of fruit and vegetables as well as the three macronutrients protein, carbohydrates, and fat. Do this and you’re guaranteed to reach your fitness goals. Tip: Try a delicious vegan post-workout shake with peanut butter after exercising: VEGAN POST-WORKOUT SHAKE (WITHOUT PROTEIN POWDER!) Category: Shake Servings:  1 Ingredients

  • 2 small ripe bananas

  • 200 ml almond milk (unsweetened)

  • 2 Tbsp peanut butter (100 % peanuts)

  • 2 tsp cocoa powder (unsweetened)

  • Some grated vanilla


  1. Peel the bananas and blend them with the other ingredients until they turn into a creamy shake. Enjoy it after your next sweaty workout!

NUTRITION FACTS VEGAN POST-WORKOUT SHAKE (WITHOUT PROTEIN POWDER!) Serves: 1Amount Per ServingCalories350% Daily Value*Total Fat 1116.9%Saturated Fat0Trans FatCholesterol0Sodium0Total Carbohydrate 4515%Dietary Fiber0SugarsProtein 12Vitamin A Vitamin CCalcium Iron* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

IN A NUTSHELL: TRAIN YOUR MOTIVATION LIKE A MUSCLE Remember: every day is different. Sometimes you may feel totally motivated, like you could run an ultramarathon. Other days you might just want to stay at home on the sofa. That’s totally normal. Just don’t forget that it’s about finding the right balance between sports and recovery. Think about why you want to reach your fitness goals. Keep your eyes on the prize and train your motivation like a muscle – we believe in you!

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