I Grilled a Top Los Angeles Trainer For Her Workout Tips

My fitness routine has changed with the holidays.I’m in dire need of new workout ideas. Even though it’s the beginning of the new year when everyone is hitting the gym, the mere thought of picking up a dumbbell has me looking for any excuse not to work out.

As a fitness enthusiast who used to look forward to hitting a new squat or practicing my left hook, this less-than-enthusiastic-to-exercise energy has me feeling defeated (because all the #fitspo pics on Instagram aren’t doing the trick). So I turned to Los Angeles-based master trainer Cathy Prince to let me in on her hacks to getting out of a fitness rut and back in the workout saddle. You’ll find her top five tips for working out that will get you off the couch, and even make you sweat. 

1. Set smaller, more attainable goals

It’s that time of year for the obligatory New Year’s resolutions. You know the type: lose weight and give up sugar. Dry January is a good option. Although you have high aspirations, it is possible to set yourself up for failure if you don’t reach your goals. Too lofty. “Whatever your goal may be, break it down into smaller chunks that are more manageable and attainable. If you want to lose a total of 50 pounds, make your first target to lose five, then another five, and so on,” Prince suggested. “The feeling of success when you hit your smaller goals will motivate you to continue, so you’re more likely to reach your ultimate goal.”

By setting small goals that are more realistic, you can overcome mental obstacles and lack of motivation. Small wins will help you set yourself up for success and give confidence to continue. Instead of focusing on the end goal, break down your goals into weekly and monthly goals.

2. Find a source for accountability 

Despite your best intentions, sometimes your lack of motivation takes over and the battle between couch vs. gym ends up in favor of—you guessed it—the couch. Your accountability partner. It could be a non-refundable Pilates course, self-reward (I’m eyeing an Alo set), or a cause that you care about (charity run anyone?Find a strategy that will keep you accountable. Prince’s favorite trick to ensure she stays is to put money on the line (even if it is just pretend). “Schedule your workouts in advance and treat them as if you’re meeting a personal trainer who you’re paying $300 per hour to train with.”

If your mindset is not enough, consider enlisting a friend to join you in an online workout subscription or train with you for the 10K. “If you don’t show up, you’re not only letting yourself down but also your friend,” Prince added. And just like you would a doctor’s appointment, work meeting, or GNO, mark your workouts in your calendar and make it a point to show up (for yourself). Bonus tip: Prince said that scheduling in recovery is just as important (think: sleep and massages, restorative yoga classes, gentle walks around your neighborhood, and a restorative Yoga class) as it is for the workout.  

3. Select a specific, quantifiable benchmark

Sure, we all want to “get stronger” and “more fit,” but what that means to you is likely different from what it does to anyone else. Let’s say you want to improve your body-weight pull-up game. Setting a goal of doing three by the end of the month makes it more achievable since it’s more specific than “get stronger.” Looking to boost your back squats? In two weeks, aim to increase your weight by 10 pounds. “Picking a specific performance benchmark will not only help focus your efforts but also measure your progress as you go,” Prince said.

A plan for reaching your fitness goal will give you the foundation to be disciplined and allow you time to assess yourself. But PSA: If you’re just shy of getting that third pull-up rep come Feb. 28 or not quite squatting that extra 10 pounds at the end of two weeks, that’s OK. Instead of beating yourself for it, you can reevaluate the plan and adjust as needed. Your body should be your first guide. Not The goals you have set. 

4. Get up

We all know we should be drinking more water. But do we actually do it? I’ll admit there are days I down more matcha lattes than I do water. But staying hydrated doesn’t have to be a dreaded chore. “Whether it has a cute pattern or motivational sayings on it, grab a reusable water bottle that will give you a nudge to drink up,” Prince suggested (anyone else taking that as an excuse to shop?).

If you need some extra help in the hydration department, set a reminder on your phone every couple of hours, throw in a squeeze of lemon for some flavor, or track your water intake with an app like Waterlogged (yes, there’s an app for that). What is the right amount of water you should drink? Prince recommended shooting for a minimum50% of your total weight in ounces (and more if you exercise or eat salt).

5. Make your workout challenging and fun 

I used to have to do the bike intervals to burn calories and strengthen my muscles. Today, that exercise won’t get me out of bed in the morning, so I won’t do it. My favorite workouts are weightlifting and Pilates. I find them challenging and fun, and they make me feel strong. “Find something you enjoy doing to make it easy for you to show up and do it on a regular basis,” Prince agreed. If you’re on the hunt for a fun workout that speaks to you and gives you a physical and mental boost, try a more complex activity like a dance class, a yoga class that centers you, or a community-based run club. “The ultimate goal is to be present in your workout,” Prince added. This is your sign that your workouts are not working. FeelLike self-care to be truly self-care. Choose exercise accordingly.