It’s tough to train when it’s cold outside. Getting psyched and staying motivated is particularly challenging in winter, so here are five quick tips to get you up when you want to stay in bed:

Set Goals – Write down your ultimate goals for this season, and then list all the things you have to do now to reach them. Post your list on the refrigerator or bathroom mirror.

Remember Your Passion – Think hard about why you compete, what you love about it, what really gets you psyched up. Get as vivid an image of this in your head as you can and call it up anytime you need a little push to go out and train.

Get A Partner – It’s more difficult to miss a training session if you’ve planned to train with someone else. Get a training partner or do group training to keep one another motivated.

Sing A Song – Music can be very motivating. Find a high-octane song that gets your heart pounding, and then set your alarm to play the song in the morning to get you pumped up when you’re feeling flat. 

Think Positive – Think of an inspiring phrase that goes along with your music and the image you created that represents your passion about your sport. Repeat this phrase to yourself whenever the couch looks more inviting than the gym.