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NO energy, NO motivation, NO good mood – I think we all have these bad days.

Sometimes I don‘t know why I am in a bad mood, sometimes I know the reasons. It‘s easier when I know the reasons because I can try to change it. Fitness is something that requires consistency even if I am in a bad mood or don‘t have any motivation whatsoever. But there are several things which can help us continue our workouts and reach the goals.

If you feel sick or very tired it‘s normal to skip workouts and just relax. In this article I want to pay attention to situations when we lack motivation and what to do then. Often there are just thoughts which prevent us from the desired results and it can be changed.

So I think some of these things below can be useful in days when there is no motivation:

Positive mindset

I hear your questions: how can I be positive when I am having a bad day? I agree with you sometimes it’s really hard and it’s ok not to be in a positive mindset. We need to allow ourselves to feel all feelings.  Sometimes it’s really possible to change our attitude in a certain situation. If I want to let go everything what works best for me is imagining how big the world is and how small my problems are in it. It works really well. Next time you are having a bad day, do something to boost your mood (you can also read this article) and see how much better you feel!

Positive mindset has a lot of benefits. First of all you start believing in yourself. You believe that you can achieve your fitness goals and it’s easier to stay consistent even when there is no motivation to do any workout.


Sometimes we don’t have motivation because we are simply tired. So the only way is to rest well. Choose those activities which help you relax and feel better. Sleep, spa, meditation work best for me. When I have rested it’s always easier to get back to the normal workout plan.


As I wrote before I think planning is a very important thing if you want to stay consistent. I always plan on which days of the week I will do my workouts. I am trying to stick to it even if I don’t have motivation. One thing is planning your workouts but another thing is sticking to your plan and working out further. What can help stick to this plan? What works best for me is measuring my results (hours, kilometers). When you see your improvements it’s always easier to stay consistent and continue working out.

Inspiring people/videos/talks/photos

Other people‘s success stories always inspire us. It‘s a great way to gain motivation. I like scrolling Instagram because on this platform I see a lot of inspirational photos which boost me with good energy and motivation. You can find very different content on the internet. It depends on you what you choose: inspirational or negative information. If you want to feel better and improve your mood always read/watch/listen to positive info and inspiring people. It helps a lot to go forward!

Motivation comes and goes – it‘s a normal thing. However it‘s good to know there are several ways which can help gain motivation. I think the most important thing is to turn your workout into a habit. This way, it will be much easier to stay consistent.

What is the best way which helps you stay consistent in your fitness routine?

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About the author

A Registered Yoga Teacher (RYT 200H) with Yoga Alliance, which acknowledges the completion of a yoga teacher training with a Registered Yoga School (RYS).

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