It’s already ¼ of the way through the year and unfortunately many of you will have given up on the new years resolution and packed in the training. That gym membership card has not been out for weeks and your gym shoes are gathering dust. BUT it’s not too late.

(our podcast episode to go with this post is linked below)

How to stay motivated in your fitness journey?

Staying motivated on your fitness journey can be a challenge, but there are many evidence-backed ways to help you stay on track, as highlighted in the sources.

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Here are our top 10 tips to help you hit your fitness goals

1. Set Realistic and SMART Goals:

• Be realistic with your fitness goals and ensure they are achievable to maintain motivation. Avoid setting unrealistic standards that can lead to demotivation. Consult with a doctor or trainer if you have questions about what your body can handle before setting intense goals.
• Set SMART goals: Specific, Measurable, Achievable, Relevant, and Time-bound goals are crucial for staying motivated and ensuring your objectives are actionable steps. Instead of vague goals, aim for concrete targets that allow you to measure progress.
• Start small with achievable objectives, as success builds confidence. Break down larger goals into smaller, more manageable milestones. Celebrate each small victory to build momentum.
• Establish both short-term and long-term goals to provide immediate gratification and a bigger picture to strive towards.

2. Find Your "Why":

• Understanding the deeper reason behind your desire to exercise provides a personal and emotional investment in your goals. Reflect on why you started your fitness journey.
• Connecting your fitness objectives with your values and broader life goals imbues your journey with meaning. Keep your "why" visible as a regular reminder.

3. Make it Enjoyable and Mix Up Your Routine:

• Choose workouts you genuinely enjoy. If you don't like an activity, change it. Experiment with different forms of exercise to find what resonates with you.
• Mix up your routine by trying new activities to keep workouts exciting and prevent burnout. Variety also challenges your body in unique ways. Even if you enjoy your current routine, don’t stop trying new things. Introduce variety to avoid monotony.

4. Track Your Progress:

• Keep track of your progress as it can be incredibly helpful and serve as a support tool. Whether through journalling, fitness apps, or measurements, seeing how far you’ve come inspires you to keep going.
• Regularly log your workouts to plan future sessions and measure your performance. Use a fitness app to log workouts and monitor progress. Keeping a record holds you accountable.
• Take your body measurements and photos to track accurate results and provide visual proof of your progress. This eliminates guesswork and works with actual data.
• Track everything you can, such as body size, weight, weights used, and how you feel, to measure progress over time.

5. Build a Support System and Be Accountable:

• Join a fitness community either online or offline for motivation, advice, and a sense of belonging. Participate in classes or challenges.
• Find a workout buddy to hold you accountable and make exercising more fun. You’ll be encouraged to show up.
• Enlist the help of a personal trainer or run coach for guidance, proper technique, and accountability.
• Share your goals with friends or on social media for external motivation and support.

6. Reward Yourself:

• Set rewards for reaching specific milestones in your fitness journey as positive reinforcement. Rewards can be new workout gear, a relaxing spa day, or a favourite treat.
• Celebrate your achievements to make the journey more enjoyable.

7. Build Consistency and Habits:

• Keep a schedule by establishing a plan, making training an integral part of your routine. Treat workout sessions as important appointments.
• Make it an easily replicable habit, such as the same time every day following another activity.
• Don't rely solely on motivation; create a system by building a routine around the habit. Make your workout routine part of your daily schedule, like brushing your teeth.

8. Shift Your Mindset:

• Change your perspective and start believing in yourself. Small daily steps add up.
• Remember why you started when you find it hard to muster motivation. Revisit that determined feeling you had at the beginning.
• Visualise post-workout feelings: Think about how amazing you’ll feel after your workout – the sense of accomplishment and endorphin rush. Visualising your goals can significantly boost motivation.
• Change your mindset from "I need to" to "I get to" exercise. Appreciate the opportunity to better yourself.
• Focus on the benefits of exercise such as increased energy, stress relief, and improved mood.

9. Overcome Challenges and Setbacks:

• Forgive yourself if you fall off track. Don't use it as an excuse to give up.
• Acknowledge challenges as a natural part of the fitness journey. Learn how to deal with them effectively. Focus on what you can control.
• Don't be too hard on yourself. Balance is key.
• Listen to your body and prioritise rest and recovery. Working out when fatigued can be dangerous.
• Push past blockers and remember your inner coach that says "You can do it!".

10. Stay Positive and Competitive (If it Motivates You):

• Maintain a positive mindset by focusing on the benefits and celebrating successes.
• Get competitive by seeing others' performance, which can boost your desire to perform better. Share your milestones on social media for friendly competition.

By implementing these strategies, you can cultivate lasting motivation and stay dedicated to your fitness journey. Remember that finding what works best for you personally is key.

Why can't I stay motivated to go to the gym?

It's common to find it difficult to stay motivated to go to the gym. According to research, a significant percentage of new gym members quit within the first six months. Several factors can contribute to this lack of motivation.

• Firstly, you might be setting unrealistic goals. Expecting noticeable differences too quickly or aiming for intense workouts immediately can be demotivating if progress seems slow or the effort feels overwhelming. It's better to be realistic with your fitness goals and ensure they are actually achievable to maintain motivation.
• Secondly, your workouts might not be enjoyable. If you dread every step of your exercise, it counteracts the positive effects. Research suggests that focusing on increasing enjoyment of physical activity can positively influence your ability to engage in it regularly. Don't confine yourself to the gym if you dislike it; perhaps you'd prefer other activities like tennis or dancing.
• A lack of a strong "why" can also hinder your motivation. Understanding the deeper reason behind your desire to exercise provides a personal investment in your goals. If your exercise programme clashes with your values, like spending time with friends, you'll be less likely to stick with it. Conversely, being aware of your core values, such as health, can improve your likelihood of exercising.
• Boredom is another common reason for losing motivation. Doing the same workout every day can become stale. Mixing things up by trying new activities can keep your workouts exciting and prevent burnout.
• If you don't perceive you're making progress, it can be demotivating. People are more motivated when they see themselves getting stronger or achieving their goals.
• Furthermore, not having a clear plan for your gym sessions can lead to anxiety and wasted time, making you less likely to go. A well-defined gym programme can help you stay accountable.
• It's crucial to remember that motivation is fickle. It won't always be there when you need it. Therefore, it's best not to rely solely on it.
• Life circumstances and unexpected challenges can also get in the way and disrupt your routine, leading to a dip in motivation.
• Negative self-talk and doubting your ability to succeed can also undermine your motivation.
• Finally, a lack of accountability and support can make it harder to stay motivated, especially if you're exercising alone.

To stay motivated, consider the following strategies, as discussed in our previous conversation and the sources:

• Set SMART goals: Make your goals Specific, Measurable, Achievable, Relevant, and Time-bound.
• Find your passion: Discover physical activities you genuinely enjoy.
• Connect with your "why": Understand your deeper reasons for exercising and keep them in mind.
• Mix up your routine: Introduce variety to keep workouts interesting.
• Track your progress: Seeing tangible improvements can be very motivating.
• Plan ahead: Have a clear workout programme to follow.
• Focus on habit and discipline: Make exercise a non-negotiable part of your routine, like brushing your teeth.
• Start small: Even five or ten minutes of exercise is better than none.
• Visualise post-workout feelings: Focus on the positive feelings you'll experience after exercising.
• Challenge negative self-talk: Actively work to overcome doubts and insecurities.
• Find a workout buddy or join a community: Exercising with others can provide accountability and make it more enjoyable.
• Reward yourself: Set positive reinforcement for reaching milestones.

By addressing these potential reasons for a lack of motivation and implementing these strategies, you can increase your chances of staying consistent with your gym attendance and overall fitness journey.

How do I get myself motivated to workout?

Getting motivated to work out