Motivate Yourself for Your After-work Workout

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Posted October 24, 2013 by Vivian Doan in Life After Five
Happy fitness woman lifting dumbbells

Even after the longest day at the office, hitting the gym after work will make you feel better than heading straight home to plop in front of the TV or winding down with cocktails and bar food at happy hour. We all know that, but it is hard to remember that when a slump hits you in the afternoon and it’s enticing to make excuses. So nix your excuses and hit the gym by planning ahead to maximize your workout.

A few tips to plan ahead to motivate for your after-work workout:

  • Plan Ahead: Always have a plan. Just like you have an agenda for your work day, create one for your workout. Schedule your gym time into your calendar and have an idea of the type of workout you plan to do. Or sign up for classes ahead of time so you are obligated to attend and have set start and end times. It is always easier to motivate when you are held accountable and have paid or signed up for classes in advance.
  • Get your bags ready: Have all your gym essentials with you so you are prepared. Try packing your bags the night before or in the morning before you head to work. This way you don’t need to go home and can head straight to the gym from work. Depending on your workout, a few essentials to remember include: gym shoes, socks, workout clothes, hair ties, deodorant, towel, and if necessary, a lock for your gym locker.
  • Plan meals: To maximize your energy throughout the day and for your workout, it is important to be properly nourished. Start your day with a healthy breakfast and include a mix of carbohydrates, fiber, protein, and healthy fats. Have a pre-workout snack about an hour before your workout that includes carbs and protein, totaling approximately 200 calories. Make sure your snack is easily digestible and avoid gassy foods. A few good snack options include: ½ cup plain yogurt with a teaspoon of honey and muesli or 1 cup of low-fat cottage cheese with ½ cup of fruit and low-fat granola.
  • Stay hydrated: Always keep a glass of water at your desk and drink it throughout the day, instead of immediately before or during a workout. Bring a filled water bottle with you when you leave the office and to the gym.

How do you prepare for your after-work workout? CGN wants to know!


About the Author

Vivian Doan

Vivian Doan is a globetrotting foodie that balances her endless appetite with fitness and a healthy lifestyle. She is a certified yoga teacher, personal trainer (NASM), former Bar Method instructor, and certified in TRX Suspension Training and INSANITY. She graduated from the University of California, San Diego and completed her Masters at the University of Manchester, United Kingdom. Originally from Southern California, Vivian is currently anchored in New York City as a Public Relations & Marketing Consultant for lifestyle brands.

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