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Updated on October 23, 2014

Must Read Articles by Lai Rupe.



These tiring, cold, do-nothing type days, happen to all of us. I have those days, too. However, you can't always let those days control your day. These are the days when you need to remind yourself how GOOD exercise makes you feel. If it doesn't really make you feel that great, then think about how it will help you reach your goals. If that doesn't work, suck it up and do it anyway.

Getting started honestly is the hardest part. Once you get going, you're going to be glad you did. Once your workout is over, you will feel even better.

So, here are some tips to help you get motivated and have a desire to workout.

1. Set a Schedule.

One of the main reasons people don't workout, is because they "don't have time." By setting a schedule to days and times that you can and should work out, will help you visualize that you do have time to work out and exercise.

Whether you can set aside a few hours a day, week, or month, something is better than just leaving it be. I like to always schedule my Saturday Mornings for working out. This helps me not oversleep and have more productive weekends.

Reward Yourself with Lai Rupe


2. Reward Yourself.

Everyone has something that helps them be more motivated. Whatever that thing is, reward yourself with it every week you keep to your schedule and workout the way you planned. Here are some reward examples:

  • Movie Night
  • $$ to buy that something you've been eyeing
  • Favorite Dinner Outing
  • Relaxing Day at Home
  • Spa Day
  • Favorite Sweet Treat

Whatever motivates you to keep going and have something to look forward to after a nice workout, is exactly what you are going to want to reward yourself with. Be strict too. If you don't meet your goals or schedules, deprive yourself of these rewards that week, to help you better earn them next week; Practice your self-control.

3. Find a Friend.

If you are having a hard time motivating yourself, find a friend to help motivate you. If you have each other to encourage you to workout, the chances of you meeting these goals will double. Even if you can't necessarily work out with a buddy, just have them be your confidant. Tell them your goals for the beginning of each week and let them know how you did at the end of the week.

Let's be honest, having to admit to someone else that you didn't meet your goals, is more influential than self-admitting.


See results

Time to Get Warm!


Now that you have found ways to motivate yourself to START working out. . .

Here are some tips to help you KEEP working out and dancing.

1. Stretch.

Many athletes forget the importance of stretching and warming up, especially before working out. However stretching and warming those muscles up is one of the most important ways to improve your workout. No matter how or what you decide to workout, you should always start by stretching every muscle in your body.

Your body works together as a whole, nothing works all by itself. If you want the best performance, you need to pay attention to every aspect of your body. Here are some warmup ideas and techniques to try:

Start by getting your muscles warm.

  • Jumping Jacks
  • Jogging in place
  • High Knee Jumps


Then Slow it down.

  • Stretch your arms across the body and over your head.
  • Stretch your necks with gentle circle rolls
  • Stretch your legs with lunges, straddle, calf stretches and hamstring stretches.

After you have stretched for about 10-15 minutes, warm your body up again.

  • Jumping Jacks
  • Jogging in place
  • High Knee Jumps

Keep warm, and be cozy.

If you're trying to get started while your body is freezing, your motivation will be absent. Wear something warm, and comfortable. If you' are dressed properly in good fitting clothing, you will feel more comfortable and motivated.

It may also be a good idea to have a warm drink, (during the winter). You will want to use stretching as a way to warm you up as well. This is one of the easiest ways to help yourself stay motivated.


Don't overheat.

On the opposing side of staying warm, you also don't want your body to overheat. Being too hot will exhaust your body and can cause illness. Drink plenty of fluids and be sure to get plenty of fresh air. If your body is having a hard time sweating to stay cool, you may also want to use a spray bottle to cool the temperatures of your body as well.

Concentrate on something else.

If you need to be distracted from a hard rehearsal, try reading a novel, listening to your iPod, or knitting, etc. Having a distracting item can help ease any anxiety that you might be experiencing. This is why dancing is such a great way to workout. Not only will you be using every muscle and getting a full workout, but you will also be distracting your mind.

When you do Zumba, TaiKwonDo, Ballroom, Yoga, or Acro, you are no longer thinking of it as a workout, but an activity. Though these activities will definitely work you out, they are also going to allow you to concentrate on something else and have more fun so you continue to workout.

Workout with Lai Rupe's Choreography



See results

Whether you are a dancer,

An athlete, business man, or stay at home mom, the desire to workout and stay fit, may not be there. With the tips from this article, you should be able to better motivate yourself to accomplish your workout goals and be active on a regular basis.

Don't wait to get started, do it today!

It all starts with you.


Have any dance questions, concerns, or topics to discuss? Don't hesitate to reach out to Lai Rupe's Choreography. I am here to spread the beauty of dance.

If you are wanting to be more in-tune with your body and mind, you would love the article, "THE MIND, DANCE, AND MUSIC - 101." It is a great article showing you how much dancing can actually benefit the mind, through scientific and psychological facts.

Thanks for your LOVE and Support!

~Alaina (Lai) Rupe


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