在寒冷的早晨，讓自己在天還沒亮的時候起床已經夠難了，更不用說穿上運動服去健身房了。對此所有人都深有體會。你肯定已經定好了今年的目標。例如一口氣看完一整季的《王冠》（The Crown）。（只是玩笑而已）。除此之外，你的新年決心肯定還包括“保持體型和健康”，因為有三分之一的美國人在一月份會這樣說。但要在新年之后堅持自己的承諾，你必須找到讓自己動起來的動力——尤其是在根本不想去運動的時候。下文中，九位健身專家將與大家分享激勵自己運動起來的一些新鮮方法。

1. 告訴自己你將堅持12分鐘

“我經常告訴客戶，只需要打開最喜歡的音樂，堅持鍛煉12到20分鐘就可以。如果你不想運動，那就不必超過這個時間限制。你猜結果怎么樣？那些選擇運動12分鐘的人，最終卻運動了20分鐘。而那些說自己只運動20分鐘的人，卻堅持了30到40分鐘。

— 格林?格里爾，認證私人教練，RedZone Fitness共同所有人，佛羅里達州科勒爾蓋布爾斯

2. 設計一個目標禮物

“可以是每周一次或每月一次的禮物，‘獎勵’可以是任何東西，比如到自己最喜歡的咖啡廳品嘗一杯美味的拿鐵，自己覬覦已久但始終沒有買下的一雙新鞋等等。在顯眼的地方，放一個罐子。每次去健身，就在罐子里放一兩美元。健身的次數越多，你就可以攢下更多的錢，去獲取你的目標禮物。知道在汗流浹背的運動之后可以獲得獎勵，總能給人帶來動力。”

— 尼克?漢德爾，NASM認證私人教練，賽跑運動員，混合健身教練，FitfulFocus.com的博客作者

3. 致力于一個目標

你的目標可以是參加第一次馬拉松，在瑜伽中摸到自己的腳趾頭，連續做五個引體向上，或者與一位朋友一起在下午遠足等，總之，致力于一個目標，可以讓你對自己的行為負責。在你的生命當中，有誰能夠讓你保證做最好的自己，并且對自己也堅持同樣的標準？向這位朋友做出承諾。同樣，隨著我所報名的比賽時間越來越近，我知道自己不能偷懶。特別是在懶洋洋的日子，我會在當地的健身房報名參加一次HITT（高強度間歇跑訓練）課程。為課程付了錢，可以確保我一定會去上課，而且每一次都讓我感覺身心愉悅。”

— 諾阿?萊斯，認證私人教練，Vie Active CEO。

4. 改變某些習慣

寫下要想實現目標必須改變的五個習慣。例如： 提前一天晚上拿出健身服裝和工作服，安排其他人幫忙照看孩子，讓你可以有時間去健身房，早上裝好午餐，以便在午餐休息時間鍛煉，在健身時取消電話通知，一定要在開始健身之前一個小時內吃點零食，讓自己有足夠的能量完成鍛煉。習慣的改變必須是現實的，可以實現的。”

— 丹?里爾登，FitnessGenes CEO兼聯合創始人

5. 記住健身的原因

有時候，我可能會列出20個不去健身的理由。這時，我就會想起健身的原因，所以，我鼓勵你也問一下自己“為什么”。我的“原因”是做最好的自己，包括丈夫、榜樣和團隊成員。這比其他20個理由都要重要，所以我會選擇去健身！”

— 喬爾?弗里曼，Beachbody特級教練，Core De Force的聯合創建者

6. 想方設法讓健身變得有趣

“我把健身變成社交活動日。我會給朋友發短信，邀請他在瑜伽或單車課程上與我見面，并保證在上完課后一起去喝冰咖啡——畢竟很難有人能夠拒絕咖啡因和高品質時間！只要你對其他人做出了承諾，你便很難對他們和自己食言！”

— 克里斯汀?卡拉布里亞，Box + Flow工作室教練，紐約市

7. 把目標放在看得見的地方

“第一步是確定一個讓你興奮的、有關健身/減肥的目標（例如5K跑步比賽、海灘假期、婚禮等等）然后，將一張與這個目標有關的照片，設置為智能手機的屏保。當你寧愿躺在沙發上也不愿意去健身時，看看你的手機，讓屏保提醒你已經制定的目標。另外，我們會經常查看手機，所以這樣的屏保能夠不斷提醒自己希望實現的目標。而且這個目標必須有較短的期限。在三個月內發生的事情，比明年發生的事情，更有激勵作用。”

— 薩布雷納?喬，ACE高級運動科學家，堪薩斯州勞倫斯

8. 從金錢的角度看待問題

“提前預訂課程，并且盡量將其變成一次社交活動，這樣你才更有可能堅持自己的計劃。如果你提前花了一筆錢，如果不去上課就意味著你在賠錢 ，因此，你更有可能參與活動，盡管你這個冬天可能更愿意躺在沙發上看Netflix的網劇。與健身房里的健身教練交流，幫助你找到適合初學者的塑身課程，調整你的體型，減少脂肪，讓你在健身房的時間發揮最大的價值，產生最好的健身效果！”

— 湯姆?海明斯，私人教練，Sea Island Resort的健身業務與培訓主管

9. 記住結束時的感受

“當我沒有心情健身時，激勵自己最好的竅門或者技巧，是記住每次健身結束時的良好感受。健身結束之后，我總是感覺更加精力充沛，壓力減少，總體感覺更加快樂！”

— 杰利科?麥克馬修斯，Beachbody高級教練，Core De Force的聯合創建者

譯者：劉進龍/汪皓

It’s hard enough to motivate yourself to get out of bed on dark, cold mornings, let alone force yourself to put on a workout outfit and get to the gym. We know. You’ve got goals this year. Like watching the entire season of The Crown in one sitting. (We jest, but not really.) Beyond that, you probably have resolutions to “stay fit and healthy” like one third of Americans tend to say come January. But if you’re going to stick with your promises past the New Year, you’ll need to find the drive to keep going—especially on those days when you really, really don’t feel like working out. Here, nine fitness professionals share fresh ways to get motivated to exercise.

1. Tell Yourself You’ll Do 12 Minutes

“I always tell clients to just turn on their favorite music and focus on 12 to 20 minutes of exercise. They don’t have to exercise more than that if they don’t feel like it. Guess what happens? The 12-minute person does 20 minutes of exercise. The person who said they’d only do 20 minutes does 30 to 40 minutes.”

—Glenn Greer, CPT, Co-Owner of RedZone Fitness, in Coral Gables, Fla.

2. Create a Target Gift

“This can be a weekly or monthly gift and the ‘reward’ can be anything from a fancy latte at your favorite coffee shop to a new pair of shoes you’ve been wanting but haven’t treated yourself to. Place a jar somewhere visible. Every time you work out, put a dollar or two in the jar. The more you exercise, the more money you’ll have toward your goal gift. Knowing there is a reward at the end of your sweat sesh is always motivating.”

—Nicole Handler, NASM CPT, runner, CrossFitter, blogger at FitfulFocus.com

3. Commit to a Goal

Whether it’s a goal like running your first marathon, touching your toes in yoga, doing five pull-ups in a row, or simply meeting a friend for an afternoon hike, committing to something holds you accountable. Who in your life holds you accountable to being your best self—and applies the same standards to herself? Commit to that friend. Similarly, when the weeks start getting closer to a race I’ve signed up for, I know I can’t slack. Sometimes on particularly lazy days, I’ll register for a HIIT (high intensity interval training) class at the local gym. Paying for it ensures I’ll show up, and I’m grateful every time.”

—Noa Ries, certified personal trainer, and CEO of Vie Active

4. Shift Some Habits

Write down five habits you must change to achieve your goal. Some examples: setting out your exercise clothes and your work clothes the night before, scheduling someone to watch your kids so you can go to the gym, packing your lunch in the morning so you can spend your lunch break exercising, disabling phone notifications while you’re exercising, and making sure you’ve had a snack an hour before working out so you have the energy to power through. The habit changes need to be realistic and achievable.”

—Dan Reardon, CEO and Co-Founder of FitnessGenes

5. Remember the ‘Why’

Any particular day there might be 20 other things I’d rather do than go work out. Then I think of my ‘why,’ and I encourage you to ask yourself ‘why,’ too. My ‘why’ is to be the best version of myself I can be, including husband, role model, and teammate. That matters more than the 20 other reasons—so I go work out!”

—Joel Freeman, Beachbody Super Trainer, and Co-Creator of Core De Force

6. Find Ways to Make Workouts Fun

“I turn my workout into a social play date. I’ll text a friend to meet up with me at a yoga or cycling class with the promise of iced coffee after—caffeine and quality time are hard to refuse! Once you’re accountable to someone else, it’s hard to cancel on them and yourself!”

—Kristin Calabria, trainer at Box + Flow studio, New York City

7. Make Your Goals Visual

“The first step is to determine a goal related to fitness/weight loss that you’re excited about (for example, 5K, beach vacation, wedding, etc.). Then, put a photo related to that goal as your screensaver on your smartphone. When you feel like you’d rather be couch sitting instead of exercising, take a look at your phone and let the screensaver remind you of your goal. Plus, we all look at our phones so often that a screensaver will be a constant reminder of what you’d like to achieve. The goal should be something that has a short timeline. An event that occurs within the next three months is more motivating than something that happens next year.”

—Sabrena Jo, ACE Senior Exercise Scientist, Lawrence, Kan.

8. Put Some Money Behind It

“Book a class in advance and try to make it a social event so you’re more likely to stick to your plan. If you invest money ahead of time—and you’ll lose that money if you skip the class—you’ll be more likely to partake in the activity, even if you’d rather be on your couch watching Netflix this winter. Talk to the instructors at your gym to help you find a fitness class geared towards beginners that will tone the body and decrease body fat to maximize your time and fitness while you’re there!”

—Tom Hemmings, Personal Trainer, Fitness Operations & Training Supervisor at Sea Island Resort

9. Remember How You Feel When It’s Over

“My best tip or trick to stay motivated to workout when I’m not in the mood is to remember how good I always feel after I’m done. I’m always more energized, less stressed and overall happier after my workouts!”

—Jericho McMatthews, Beachbody Super Trainer and Co-Creator of Core De Force