There is a famous quote by Michael Jordan that says, “If you can’t stop thinking about it, don’t stop working on it.” What is the first fitness goal that comes to your mind? Now write it down, create a workout plan, and commit to achieve it. It sounds simple, but when life slows down just enough to give you an hour of free time, the last thing that most people want to do is workout. It can be a struggle to find motivation, however once you do, it will become a valuable habit with both mental and physical health benefits.

Sarah Yandow is a former collegiate gymnast. For most of her life, all she had to worry about was school and gymnastics. Now she has a full-time job, is a part-time personal trainer, has personal responsibilities, and plenty of other things to think about. “It’s definitely harder to focus on my health, but working out is a stress reliever for me and I’ve really come to enjoy it!” Sarah admits. Fitness has been a big part of her life since she started gymnastics at the young age of three. After competing in college, she became a certified personal trainer and has competed in two bodybuilding and bikini competitions.

Sarah has always been a workout enthusiast, but she believes that anyone who wants to focus on health and makes it a priority, can do it. She has shared the following steps to motivate yourself to workout:

• Have a clear goal in mind

Write down your goals and keep track of your progress. If you don’t have any goals you want to achieve from working out, it’s hard to stay focused. Whether it’s losing five pounds, fitting into your old jeans, or gaining lean muscle mass, you need to find a way to measure your progress.

• Find a workout buddy

When you have someone who holds you accountable, it makes it so much easier to workout! On mornings when I absolutely do not want to wake up, I remember that my friend is waking up as well, and I wouldn’t want to let them down by sleeping in. Having a “gym buddy” has definitely kept me motivated and stopped me from sleeping in and missing the gym countless times.

• Plan your workouts in advance

When you know what you are going to the gym for, it’s much easier to get yourself to go! On days when I have no idea what I’m going to do, I usually end up not going, or I sit on a bike and don’t get a great workout in. Set a schedule for your workouts and write it in your calendar, so you know exactly when and what you will be working out that day.

• Make whatever you do to exercise your favorite thing

When you have fun working out, it makes it less of a chore and more of something to look forward to! Try a new workout class, go hiking, or go rock climbing. Find your thing and make it something you get excited about. I recently started going to two HIGH Fitness classes a week and count that as my cardio. I bring a friend and have a blast every time! With summer around the corner, it’s the perfect time to workout outside. Try playing tennis or doing sprints on a soccer field, but whatever you do, make it FUN!

• Have a high energy playlist ready to go

Good music can keep me motivated for hours! If I don’t have music, it’s hard for me to workout. So, download Spotify, Pandora, or Apple Music and make an awesome playlist while you’re at work or relaxing. That playlist will be your fuel for your next workout.

Sarah wants people to remember that working out can be fun when you find something you love to do. “Getting there is the first step and then it becomes a habit.” Sarah said. Once you start to feel and see the mental and physical health benefits, your motivation will come more naturally. Now, write down that fitness goal that you can’t stop thinking about, use Sarah’s tips to motivate yourself and don’t stop working at it.

Follow Sarah on Instagram for more fitness inspiration and motivation to workout: @sarahventures