Ah, the gym. It’s a daily struggle. Should I go or should I sit on the couch and watch Netflix? Albeit a struggle, it’s also a first-world problem. In this day and age, we have so much access to, and some would say we are even bombarded with information about health and fitness. So, there’s really no excuse not to pay a visit to the gym. Unless there’s a 48 hours marathon and chili & lime Takis are on sale.

So, here’s a few things I like to keep in mind when it comes to working out, and getting off the couch at least a few times each week. Maybe you can relate.

1. Physical benefits

This is the obvious one. We all know that working out regularly leads to a healthy body. But I’m not just talking about the long-term benefits of exercise–but the ones that can be seen right away: A sense of accomplishment, a flow of endorphins, and a great mood. I know that whenever I feel irritated, whether it’s with work or city traffic, or nothing at all, a quick jog at the gym chills me out a little bit.

2. Distract yourself

I know I can’t be the only one that feels like this: When I run, I can’t think about anything else but the fact I’m running, this is hard, I want to stop; things of that nature. Some good music, or a smartphone with YouTube allows me to watch/listen to something and temporarily forget that I’m working out.

3. Use your resources

A gym membership ain’t free. I didn’t make these monthly payments to lay in bed and watch Everybody Loves Raymond re-runs. That’s what I tell myself, anyway. Even the great outdoors–be it the Lakefront path or a trail in the woods somewhere–is yours for enjoyment! Don’t let it go to waste.

4. Set a goal

Set aside 3 or 4 times a week to go to the gym or work out. Adjust depending on your preferences and do your best to stick to it. I like to think that if I skip one day, then I have to go the next. Or if I’m good for 2 days, I can give myself a break.

5. Don’t beat yourself up

A cookie here, some potato chips there is not the end of the world. Without pasta and bread, and chili cheese friends with bacon bits, the world would be a much drearier place. So, if you start slacking a little bit, don’t sweat it (literally). Don’t make excuse for what you don’t do, but give yourself credit for what you do.

So there’s some food for thought (fat-free) that might motivate you next time it’s time to work out. Now, if I can practice what I’m preaching, we’ll have a home run.