I have a gym next door to my office. I looked into it when I first started there-- but knew that working out during work would not work for me. It would mean having to change from work to work out clothes, getting recessed and reapplying make up. That not reasonable to do within an hour regularly. It's not even about motivation- it about practicality IMO. It's not logistically feasible to maintain over the long run.

I prefer early morning workouts, always have. One adjustment I had to make is to do late evenings during the work week. So I come home and immediately change into gym clothes- do homework with the kids and cook dinner. Now everyone is settled and I'm off to the gym- usually by 8/8:30. (Mine are old enough to get themselves to bed). I am and always have been adamant about my kids having bed times. If for some reason I can't go out- I exercise at home, DVD's, apps, you tube- there are plenty of options. I had to exchange what I prefer to what's practical and sustainable for my lifestyle.

Quiet frankly- if you just don't want to exercise- nothing will motivate you. Routine can make it regular, but nothing you do externally will give you internal desire. There has to be some want, desire etc from within. So, why did you sign up for a 10k? What's the urge, desire behind it??

Zombies Run :) I only let myself use it when I'm running. It's a strong motivator.

At first, it can be really tough to get motivated and stay there until you get to that point where you want to be in the gym and miss it if you're not. Two options - for using the gym at work - put it in the calendar and set an alarm - just like any other meeting. Get up, get your stuff, leave your desk and go. This is a meeting you have to attend like any other -- That may help. Is there a trainer on site to help you develop a routine? That may help as well.

For those days when you can't get to the gym, consider using something like Fitness Blender - which is on line, free and offers full classes you can do in your own living room or bedroom. Or consider doing a Yoga class via fitness blender after dinner with the toddler to see if the toddler will do some of it. (My niece's little girl, who is 3, does "yoga" with her - but she knows many of the "animal" positions now - cat, cow, cobra, down dog.) You get some time with the little one and get in some exercise.

Learning to put ourselves first is hard. I've struggled with it for years and now have drawn some firm lines. (I only have a teen at home - the other one is at college so I'm in a different space). But now, I'm out two nights a week fencing for two hours and at the Y at least 2 more times a week for an hour doing weights and agility work. I made a commitment to get myself healthy when I had this surgery - that includes physically fit. I want to see both my daughters graduate college and grad school, get married, have families or whatever is in store for them.

Make it an appointment you cannot break - learn to say yes to you and no to something someone else wants for that one hour.

To gain muscles you have to work on 2 aspects and those are your diet and exercise plan.

Remember your calories intake must be thrice time you burn in gym, so that you can gain some muscles.

Timings of meals and length of sleep also have great impact on your health.

How frustrating for you to show up and have no one else there! I'm sorry you had that experience. I'm glad that the afternoon went better, if not as you had hoped but at least worth it!