The summer season is notorious for people putting their health and fitness on the back burner. A day off of the gym can turn into a few days, a week, a few weeks… you can see where I’m going with this. Derailment of any kind doesn’t mean all of your progress is lost. The best thing you can do is get back on track as soon as possible. If you’re following a progressive program from a fitness professional, your best bet is to revert back a week or two and get back after it.
Derailment of any kind doesn’t mean all progress is lost.
Getting motivated is relatively easy, but staying motivated requires a combination of strategies that help you build and maintain momentum.
Here are 10 tips to help you get back on track and stay motivated:
- Set clear and achievable goals: Break down large goals into smaller, manageable tasks. Determine what you want to accomplish in 1 month, 3 months, 6 months, and 12 months. By setting a series of short-term goals, you can create an actionable roadmap that guides you to your ultimate objective. This approach minimizes overwhelmed feelings and keeps you motivated as you check off each milestone.
- Find your why: Identify the purpose and meaning behind your goals. Are you training for a race, life event, or want to improve health markers? Being specific can help hone your attention and drive motivation. Knowing your “why” gives you a deeper reason to commit and follow through, especially when the going gets tough.
- Create a positive environment: Surround yourself with supportive people and inspiring resources. Hire a coach or join a fitness community! Your environment significantly influences your motivation and attitude. Engage with people who encourage your success, and utilize resources like motivational books, podcasts, or social media channels that uplift you.
- Track progress: Celebrate small wins and reflect on setbacks. The smallest increases in weight, reps, or quality of form are PRs! Keeping a journal or using a fitness app to log your progress allows you to see how far you’ve come. Frequent reflections help you understand what works, identify obstacles, and adjust your plan accordingly.
- Develop a routine: Establish consistent habits and schedules. Don’t cancel appointments with yourself — get up and get after it! Consistency is key to building momentum and achieving lasting results. Create a routine that fits your lifestyle and stick to it, treating exercise times as non-negotiable appointments.
- Embrace challenges: View obstacles as opportunities for growth. Whether it’s a plateau, injury, or a busy schedule, challenges test your resilience. Use them as learning experiences to enhance your skills, adapt your strategies, and reinforce your commitment.
- Practice self-care: Take care of your physical, mental, and emotional well-being. Listen to your body: take a rest day when needed and acknowledge milestones with treats or relaxation. Self-care isn’t just about working out; it’s also about ensuring you’re mentally and emotionally balanced to maintain a sustainable journey.
- Stay flexible: Life, work, etc., happens. Don’t stop but adapt to changes and adjust your schedule and approach as needed. Flexibility allows you to stay on track despite unforeseen changes. It’s about finding balance and making necessary adjustments without completely derailing your progress.
- Focus on the present: Concentrate on the current moment and task. Too many people get lost thinking about the big goals a year down the road. Small incremental progress will get you there. Staying present helps you execute today’s tasks to the best of your ability, laying a solid foundation for future success.
- Cultivate a growth mindset: Believe in your ability to learn and improve. Viewing challenges and criticisms as opportunities to grow rather than threats fosters resilience and a love for learning. This optimistic perspective encourages continuous improvement and helps overcome setbacks with a positive attitude.
Remember, motivation ebbs and flows. Be patient, kind, and compassionate with yourself throughout your journey.
What specific area would you like to stay motivated in (e.g., fitness, nutrition, performance, mindset)?
Ready to take the next step toward your health and fitness goals? Let’s work together to create a personalized plan that fits your lifestyle and helps you achieve lasting results. Reach out today to schedule a consultation and start your journey toward a stronger, healthier you. I’m here to support you every step of the way!
🧱 Let’s get after it!