Uber amounts of energy, enthusiasm, and positive vibes for working out!  Yes, I think many of us want that.

Whether you’re a runner, unroll your yoga mat every morning, or head to the gym after work, feeling motivated to workout and setting yourself up to be consistent can be a challenge, especially when day-to-day life gets in the way.

What about the little things you can do to set yourself up for success?  

Sometimes  we set BIG goals like, I want to run a marathon this year, or I want to workout everyday for the next 6 months, or I’m not going to eat any sweets today… but there are two things that can be wrong with this do-it-or-fail approach.

1. The goal is often too BIG to even wrap your thoughts around, let alone know what to actually DO to move in the right direction.  You may become too paralyzed and not do anything.

2. You fail to plan, so you plan to fail.  Maybe you didn’t hire a coach to help with a training plan, or you kept bags of chocolate around the house when you’re trying to kick a sugar addiction and lose weight.

When it comes to working out, there are some things you can today, to set yourself up for success tomorrow… and the day after that.

The reason it’s important to do the little things every day is because they add up to the big things.  As Lao-Tzu says, “a journey of a thousand miles begins with a single step.”  So the steps you take today are the most important, and if you focus on those steps, you’ll take action daily and feel more motivated as you develop those actions into habits.

Here’s the thing:  You have to stick with it long enough to make it a habit. The problem is there are distractions that throw us off track from what we want to do.  The key is to have some reminders and motivators in place – triggers that literally set us up to take action and make it happen.

Set out your workout clothes the night before

If you’re planning a morning workout, set your clothes out where you’ll see them in the morning.  The visual trigger will help you with that one extra (and sometimes deal-breaker) step.  If you’re going after work or while you’re out running errands, then keep workout clothes and shoes in your car.  I have a pair of running shoes in my car just in case I’m somewhere that I need to squeeze it in.  I don’t have to miss a run just because I don’t have my shoes.

Make breakfast the day before

If you struggle to get up earlier to workout in the morning, get breakfast ready the night before.  Put all your smoothie ingredients except the milk into the blender and set it in the fridge so all you have to do is add the liquid and blend.  Check out Essential Juices and Smoothies, or this post for recipe inspiration!

Use peppermint and citrus essential oils

These natural aromatic compounds from plants are uplifting and energizing when it comes to feeling unmotivated to workout.  Hot or tired?  Use peppermint under the tongue to wake you up, or on the back of the neck to cool you down.  Unmotivated or down?  Take a few drops of wild orange or lemon into your hands, rub them together, and inhale.  Feeling Cold?  Use ginger or cinnamon in your smoothie, or apply to your feet (diluted with fractionated cococnut oil).  I have a diffuser set up at my desk with these oils and others, infusing my space all day.  The aromatic power of essential oils is the fastest way to experience them, and studies show that peppermint and citrus oils can both improve mood and endurance for workouts – so give it a try.

Stay hydrated

Do you drink enough water?  Being dehydrated today can definitely slow you down for tomorrow.  Carry a water bottle with you and drink between meals.  I add lemon essential oil to my water for a boost to the lymphatic system and to help the body cleanse and remove toxins.  A few drops in a stainless steel or glass bottle refilled throughout the day is so easy.  More on taking essential oils internally in this blog!