Weeeeeeeee, it’s Monday! I’m trying to start Monday off on a high note and act like I enjoy it. Fake it ’til ya make it! That’s really how life actually is anyways. I frequently get asked how I stay motivated in the gym and it’s pretty simple: just do it. Fake it ’til you make it.

We’re not always going to be motivated and many times we will have those internal battles about knowing that we need to go to the gym and coming up with a million excuses about why we shouldn’t go. So here’s the thing…do you always want to brush your teeth? Hell no. Do you always want to go to work? Definitely not. Do you always want to take care of your child or significant other? Eff no, you have other sh*t you want to do. Well, you still do all those things. You brush your teeth because you don’t want to end up getting gingivitis and have bad breath and forever be single. You go to work because you want to make it rain. And you take care of your family members pretty much because you have to and you love them and want them to take care of you (selfish, but true). We do all these things and they become routine and something that we may come to enjoy. You may not know it, but I’m almost positive you enjoy not having gingivitis.

Not everything becomes routine or second nature right away. It takes time. It takes programming your body to come to a point where you don’t question doing something, you just do it. Working out is one of those things. Most of us weren’t raised around working out. We weren’t taught that working out was important and something we should do regularly. So as adults, we must retrain ourselves into understanding that working out is important…just as important as brushing our teeth. Do you want to live longer, have stronger bones, be more confident, sleep better, eat better, have a better sex life? Then workout! And the more you do it, the more you’ll want to do it. Even on those days when the gym sounds really annoying.

So when people ask me how I stay motivated, the answer is simple: I just do it. No, this is not a Nike ad, this is just the truth. I go because I know it’s good for me. I go because I know I will see the results long term. I go because I have made it my routine, my second nature, my crutch. I don’t have to get motivated anymore because my body is motivated for me. So go get motivated! Go do what your body is thinking about doing! Stop making excuses, stop putting it off until tomorrow, stop wondering what could be. Be your own motivation and believe in yourself. That’s the only thing that is going to keep you going long term. If you can do those simple things, you’ll create your own gym routine in no time!

Sunday – Rest day

Monday

“Murph”

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

I finished in 43:36 (I did 20 rounds of 5 pull ups, 10 push ups, 15 air squats – no weight vest)

Tuesday

Deadlift: 4 x 3. All sets at 85% (15 mins). Reset at Bottom of each rep. Must have slower descent than up movement! – I used 175#

Then 3 Rounds For Time Of: (14 min time cap)

50 Double Unders

25 / 22 Cal Row

15 OH Squats (135/95)

I finished in 9:43 at 65#

Wednesday

20 mins Moving With Purpose

10 + 10 Double KB OH Walking Lunges. 10 steps forward with left leg leading, then 10 with right leg leading. As heavy as possible. (unbroken) – My heaviest set was 2 x 30#

15 Double Russian KB swings. AHAP. (unbroken)

10 Strict L Pull Ups – I did 6 each round

I got 4 rounds + 2 lunges

IMG_7202

IMG_7204

Then 8 min AMRAP Of:

10 Hang Power Cleans (135/95)

10 Burpees

I got 6 rounds + 13 reps using 85#

Thursday – Rest day

Friday

Every 30 sec for 10 mins: 1 Squat Clean @ 75%. All reps must have a 3 sec pause at knee. – I used 107#

Then 3 rounds For Time Of: (14 min time cap)

25 Cal Row / Bike

15 Toes To Bar

5 Deadlift (75% of 1 rep max)

I finished in 8:53 using 165# and doing 20 calories on the bike

Saturday

With a partner:

2 x 400m sprint (each partner sprints 400m two times, resting while the other one sprints)

Then 40-30-20-10:

Hang power cleans (135/95)

Front squats (135/95)

Push jerks (135/95)

We finished in 22:50 using 85#

_________________

At Home/ Travel Workout:

5 minute AMRAP:

15 burpees

30 jumping squats

15 burpees

2 minute rest

5 minute AMRAP:

30 tuck jumps

20 hand release push ups

2 minute rest

5 minute AMRAP:

20 jumping lunges

 10 pike push ups

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29 Comments

  1. Miranda says:

    Totally agree with you on the “just do it”. Once something becomes habit, you don’t feel like you are forcing yourself to do it! I now actually couldn’t imagine NOT working out several times a week. It would be like just not brushing my teeth before bed several times a week, gross! As a side note, I noticed you haven’t done “what I ate in a day” posts in a while, out of curiosity, are those ever coming back or have you decided not to do those anymore?

    1. juli says:

      i’ve just been lazy about taking photos of my food and i never know if people really like those, but i totally do another one if you’d like me to!!

      1. Vicki says:

        I always like seeing what people are eating!

      2. Ashley says:

        I LOVE your “what I ate in a day.”

      3. Nicole says:

        I like the eating posts too.

      4. christina says:

        Me too, those are my favorite posts! a day in the life

  2. Beverley @ Born to Sweat says:

    Amen to that!! Sometimes i feel so unmotivated to go to the gym after work. But I never think about how much i don’t want to go, or what I need to do, I just go there and (like you said) just do it! Once i actually start the workout, i never look back and wish i hadn’t.
    Thanks again for sharing your workouts – those OH KB lunges look tough

  3. Cait @ S U G A R & S A V A G E says:

    preach! such a good, simple way to approach the gym & working out.

    p.s. laughed out loud at “going to work to make it rain”.

  4. stacey says:

    the days that your workouts are super short (like Tuesday, Thursday last week), do you do any other workout or do you call it good with those 8-10 mins.?

    1. juli says:

      nope, no other workouts!

  5. Catherine says:

    Love your workout post!! Also voting for a return of the food posts!! Haha #nosyproblems

  6. Sara says:

    Totally agree with the “just do it” mentality. People always ask me the same thing . You can make a million excuses not to do something but if you really care about looking good / feeling good / being healthy ..whatever it is then you simply make time and get it done ! Love the blog !

  7. Paleolibrarian says:

    I love your “what I ate in a day” posts. They give me so many useful ideas in terms of good snack choices and quick meals (cuz I ain’t always got time fo fanciness). They are also such a good reminder to me about your philosophy of listening to personal body hunger cues. That has been a very big hurdle for me and reading your thoughts on that has helped me tremendously.

  8. Sharon says:

    Yes! I love the “what I ate in a day” posts. Please keep them!!

  9. Kate says:

    lol – love your teeth brushing analogy. Going to pull that one out next time my family comment how “good” I am for exercising and eating healthy…
    Going to try your Double KB OH Walking Lunges. They look tough. Thanks for posting your workouts and giving us ideas.

  10. Lainey says:

    I’ve always done long weightlifting/ cardio, but after some endocrine and high cortisol issues (too much working out and not enough carbs) I started following your workouts a couple months ago and hike with my pups every day 🙂 I have to scale a lot because I had surgery on my hand and workout from home with my equipment, but doing my best! I’m having trouble with diet though. I follow strict paleo, but I’m not leaning out. I struggle with whether I’m eating too many or not enough calories, but I’m often exhausted all day after morning workouts. Thoughts?

    1. juli says:

      honestly lainey, i can’t really give you advice on that because i first have absolutely no idea what you are consuming and in what amounts, i’m also not a dietitian or certified in that sort of thing, and i know nothing about your background and lifestyle. i’m sorry i can’t help more, but if you feel stuck i would definitely chat with someone like a trainer or nutritionist to help you dial in the issues you may be running in to

      1. Lainey says:

        Thanks for the honesty! I was scheduled for a dietician, but unfortunately our insurance just ended since we just moved for new jobs :/ Well, I really appreciate the workouts and kickass food you provide! I love your brutal honesty and positivity you have in your life! It’s certainly something I aspire to 🙂