My Top 5 Tips for Staying Motivated on Your Fitness Journey
Navigating your fitness journey can feel like a rollercoaster. Some days you're soaring, full of energy and hitting new personal bests, and other days you're stuck in a dip, wondering why you even bothered. Believe me, I get it. It's easy to start strong, but maintaining that consistency? That's the real challenge.
I've had my own share of ups and downs, from times when I felt unstoppable to moments when the thought of lacing up my shoes felt like scaling a mountain. Through it all, I've learned a few key strategies that have helped me, and countless athletes, stay on track. And lucky for you, I don’t believe in gatekeeping.
My Top 5 Tips for Staying Motivated on Your Fitness Journey (Spoiler Alert - They’re Rooted in Resilience Training)
Redefine "Success" (and Celebrate the Small Wins) For so long, I measured my success purely by big milestones: a new PR, losing X pounds, or hitting a specific aesthetic goal. But what happens when you hit a plateau, take an extended vacation, or life throws a curveball and you miss a few workouts? It can feel like a complete failure, leading to a downward spiral.
Now, I encourage a shift: define success beyond the numbers. Did you show up when you really didn't want to? That's a win. Did you choose a healthy meal even if your day was chaotic? Success! Did you nail one extra rep on that last set? Celebrate it! These small, consistent efforts are the true building blocks of long-term change. Acknowledging them keeps the momentum going, even when the big goals feel far off.
Find Your "Why" (Beyond the Beach Body) This goes back to something I talk about often: your deep-seated motivation, or your vision. If your only "why" is to look good for an event, what happens after it's over? The motivation often vanishes.
My "why" evolved from wanting to be strong enough to carry my luggage through airports and being able to carry my husband out of a burning building (yes, I can theoretically manage that at this point… woohoo!) to having the energy to keep up with my friends and family, and crucially, to ensure I can continue pursuing my passion for helping others live their healthiest lives.
When you connect your fitness efforts to something truly meaningful to you, like living independently into old age, managing stress, or improving your energy for a demanding job, the drive becomes intrinsic. When motivation wanes, revisit that core "why." Write it down, put it where you can see it, and let it pull you forward.
Embrace the "Good Enough" Workout I’ve said it before and I’ll say it again… perfectionism is a silent killer of consistency. There have been countless days when I felt too tired, too busy, or simply not "in the mood" for my planned intense workout. In the past, this would lead to skipping it entirely, feeling guilty, and then struggling to get back on track.
Now, I advocate for the "good enough" workout. If you planned a 60-minute session but only have 20, do 20! If you can't lift heavy, do bodyweight exercises. If you don't feel like running, go for a walk. The goal is to simply move your body and maintain the habit. Showing up, even for a modified session, reinforces consistency and prevents that feeling of being "off track." It's far better to do something small than nothing at all.
Strategize Around Plateaus (Don't Let Them Define You) Plateaus are inevitable in any fitness journey. You're cruising along, making progress, and then suddenly... nothing. It can be incredibly demotivating. I remember hitting a wall with my pull-ups… for weeks, I couldn't get past a certain number, no matter what I did.
This is where strategy comes in. I went back through some old training options a previous coach of mine had given me, like weighted eccentric pull ups, and practiced those for a few weeks. Within a month I saw drastic improvements on my form, and the amount of reps I could manage. The moral of the story here? Instead of getting frustrated, see a plateau as an opportunity to change things up. It might mean adjusting your training volume, trying new exercises, focusing on different muscle groups, or even taking a strategic deload week. Sometimes, your body just needs a different stimulus or more recovery. If you're stuck, reach out to a coach (like me!) for fresh eyes and a new perspective. Don't let a temporary stall become a permanent stop.
Build a Support System (and Be Accountable) Trying to go at it alone can be incredibly tough, especially on those days when motivation is low. I've found immense value in having a support system, whether it's a workout buddy, a coach, or even just sharing my goals with a friend.
Accountability is a powerful motivator. Knowing someone is expecting you, or that you've publicly committed to a goal, can be the push you need. Join a local fitness group, find an online community, or consider working with a coach (again… like me!). Having someone in your corner who understands the journey, celebrates your successes, and gently pushes you when you need it can make all the difference in staying consistent for the long haul.
Remember, motivation isn't a constant state; it's a fluctuating emotion. The key to long-term success isn't waiting for motivation to strike, but rather building habits and strategies that keep you moving forward, even when you're not feeling it.Book a quick call with me to see what habits we can build into your existing schedule!