{"id":328958,"date":"2026-03-04T19:58:09","date_gmt":"2026-03-04T19:58:09","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/328958\/"},"modified":"2026-03-04T19:58:09","modified_gmt":"2026-03-04T19:58:09","slug":"im-a-personal-trainer-my-foolproof-mindset-switches-will-make-you-want-to-exercise-even-when-you-cant-be-bothered","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/328958\/","title":{"rendered":"I’m a personal trainer, my foolproof mindset switches will make you want to exercise, even when you can’t be bothered"},"content":{"rendered":"

Some simple mindset shifts can help you trick your brain into wanting to work out – even on the days when exercise feels like the last thing you’d choose to do.\u00a0<\/p>\n

‘Waiting to feel motivated before you exercise is a losing game,’ says Caroline Idiens, a personal trainer with 25 years of experience.<\/p>\n

Writing for the\u00a0Telegraph<\/a>, Ms Idiens says that spring is the perfect time to reset your fitness habits.\u00a0<\/p>\n

But instead of recommending strict gym schedules and pushing yourself beyond your limits, she suggests incorporating routines that ‘actually work’ when life is busy.<\/p>\n

Research shows that most people who try the latest quick-fix plan to lose weight<\/a> and improve their health ultimately don’t keep the weight off or the habits up.<\/p>\n

By the end of January, studies show that up to 88 per cent of people have abandoned their New Year’s resolutions entirely.<\/a><\/p>\n

But experts say there are simple ways to improve your health that aren’t tough to stick to – unlike the ‘all or nothing’ approach many people have towards working out.\u00a0<\/p>\n

From social connection to jotting down your progress, read on for the everyday activities that\u00a0Ms Idiens says her clients swear by to stay on track with their fitness goals – even on low-energy days.<\/p>\n

\"By <\/p>\n

By the end of January, studies show that up to 88 per cent of people have abandoned their New Year’s resolutions, such as plans to get fit, entirely (stock image)<\/p>\n

Try habit stacking<\/p>\n

‘Habit stacking’ is not a new phenomenon, but the term has gained popularity in recent years.<\/p>\n

Essentially, the technique involves\u00a0stacking a new behaviour on top of an old one.<\/p>\n

This aims to increase the likelihood that you’ll stick with a habit and can help in achieving goals over time.\u00a0<\/p>\n

This is backed in science: a 2020 study in Behaviour Research and Therapy found that behaviours linked to an existing routine were significantly more likely to be repeated.<\/p>\n

Ms Idiens says she does this by attaching an exercise to something she already does, such as having a cup of coffee. She will drink the cup of coffee, then incorporate some movement.<\/p>\n

‘The cue matters more than enthusiasm,’ she says.<\/p>\n

Reframe your mind\u00a0\u00a0<\/p>\n

Reframing the way you think about exercise can change how easy it is to do it.\u00a0<\/p>\n

Behavioural psychologist James Clear calls this the difference between outcome-based and identity-based habits.<\/p>\n

The practise involves\u00a0shifting thoughts from ‘I’m trying to get fit’, to adopting the belief, ‘I am an active person’.\u00a0\u00a0<\/p>\n

‘This reduces the all-or-nothing thinking that makes you more likely to quit,’ says\u00a0Ms Idiens.<\/p>\n

Hypnotherapist Marisa Peer previously told the Daily Mail that a similar approach can be taken with making healthier choices at mealtimes<\/a>.\u00a0<\/p>\n

She said:\u00a0‘You tell yourself that you are choosing not to eat sugar or drink alcohol, and that you are choosing to feel great about it.<\/p>\n

‘You need to signal to the brain why you’re doing what you’re doing.’<\/p>\n

Get outside with nature\u00a0<\/p>\n

Multiple studies show that getting in touch with nature has a positive impact on your mental attitude.\u00a0\u00a0<\/p>\n

According to the NHS,\u00a0the easiest way to walk more is to make it a regular habit.<\/p>\n

Walking briskly can help you build stamina, burn excess calories and make your heart healthier.<\/p>\n

With mornings getting lighter, it’s even more of an incentive to get out early.\u00a0<\/p>\n

The definition of moderate activity includes anything that will raise your heart rate, make you breathe faster and feel warmer.\u00a0<\/p>\n

One way to tell if you’re working at a moderate intensity level is if you can still talk but not sing.<\/p>\n

This means that even simple activities such as\u00a0brisk walking and pushing a lawnmower count.\u00a0<\/p>\n

Try exercising with a friend\u00a0<\/p>\n

According to\u00a0Nuffield Health, more than one in four Britons use exercise to socialise.<\/p>\n

According to the findings, 25 per cent of people surveyed are now part of a fitness community, such as a run club, CrossFit group, or leisure centre-based programme.\u00a0<\/p>\n

This trend appears to be bridging a post-pandemic gap in social interaction – particularly among those working remotely.<\/p>\n

The research shows that working out as part of a community – with shared accountability – helps people feel more connected, consistent, confident and supported in staying active, while also delivering stronger and more lasting outcomes.<\/p>\n

Find something you love<\/p>\n

Finding an exercise that you genuinely enjoy is widely considered the most effective way to build a sustainable, long-term fitness routine.\u00a0<\/p>\n

When exercise feels like a fun, rewarding activity rather than a chore or punishment, consistency becomes easier to maintain, leading to better mental and physical results.\u00a0<\/p>\n

The trick is to try different activities, like running, swimming or dancing, and find what you enjoy.\u00a0<\/p>\n

Treat exercise as self-care<\/p>\n

‘Runner’s high’ is a known phenomenon which many athletes cite as compensation for the pain, discomfort and fatigue endured during exercise\u00a0<\/p>\n

Exercise triggers the release of neurotransmitters and hormones, specifically endorphins, endocannabinoids, and dopamine, which act as natural pain relievers and mood elevators.<\/p>\n

This can set the tone for the rest of the day, reducing anxiety and creating a sense of calm and euphoria.<\/p>\n

Treating exercise as a form of self-care, rather than a tool for self-improvement, shifts the focus from fixing yourself or achieving aesthetic goals to nurturing physical and mental well-being.\u00a0<\/p>\n

This perspective fosters a sustainable, compassionate relationship with movement that reduces stress and enhances quality of life.<\/p>\n

Write it all down<\/p>\n

Keeping track of your workouts, including personal bests, weights lifted and time spent on the treadmill,\u00a0can help you identify patterns and allow you to track your progress.\u00a0<\/p>\n

Even simple changes like being able to walk up the stairs without feeling breathless are worth celebrating.\u00a0<\/p>\n

Don’t wait for inspiration to strike<\/p>\n

Even for artists, waiting for inspiration to strike limits progress, often acting as a form of procrastination that reduces productivity and breaks consistency.<\/p>\n

‘Put your trainers on and take action, however small,’ says\u00a0Ms Idiens.<\/p>\n

‘Fitness is built in the imperfect weeks where you keep showing up and relying on habits and routines to carry you through when the motivation dips.’<\/p>\n","protected":false},"excerpt":{"rendered":"Some simple mindset shifts can help you trick your brain into wanting to work out – even on…\n","protected":false},"author":2,"featured_media":328959,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[117521,539,499,103,61,60,782],"class_list":["post-328958","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-chinese-new-year","tag-dailymail","tag-fitness","tag-health","tag-ie","tag-ireland","tag-nhs"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/328958","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=328958"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/328958\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/328959"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=328958"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=328958"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=328958"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}