What are your goals?  Losing weight?  Gaining muscle?  Getting that new Personal Record in your Clean and Jerk? Rocking out that beach body and have everyone ask about where you workout and what your diet is like?  We all have different things we want to achieve and we know that working out hard on a consistent basis and keeping our diet clean is the only way to get there.  But what happens if we start to lose a little focus and find life’s events start getting in our way of our goals?  It’s not unlikely that our motivation soon starts to fade and we are back to our old ways and bad habits of eating and lack of exercise and sleep.  It’s all too easy to skip out on the gym and eat whatever food is available without giving it a second thought. 

Having talking to one of my close friends who is also a trainer, we were discussing how he had lost a little drive and needed a way to get back on track.  It surprised me to hear him say that, and felt I needed to find a way to re-light his fire so he would not get too lost and then regret if he started to see his gains slowly disappear. 

I realize that even the most elite people tend to lose that motivation to keep working hard day in and day out.  So I know how hard it must be for my clients and the everyday person (especially those new to working out) to stay motivated and on track with their healthy program.  Getting in the shape you want and maintenance of this achievement takes a lot of hard work—It’s likely that motivation will wax and wane.  So what do you do when those tough times hit?  Here are some tips to help you stay the course:

1. Be an Example

So many of your friends and family look up to you for motivation in their own lives, you may not even know it.  Think of those people when you begin to feel like giving up and set an example for not only those you know, but also those you don’t know.  Actions are contagious and it may only take that one workout to be an example to push someone to start or continue their own fitness journey.

2. Challenge your Friends

Seek out a contest or other competitive event for you and your friends.  No matter how small it may be, it is in our nature to be competitive.  With this same idea, you will have that someone pushing you and you can reciprocate that push for that someone too!

3. That Post ‘Feel Good’ Sensation

We have all experienced what it feels like to be at our ideal weight and feel good about our body.  It changes the way we carry ourselves in our daily lives and gives us such confidence.  Think back to those times about how proud you were of your accomplishments.  Keep a pair of your favorite skinny jeans or picture around as a constant reminder to stay the course.

 

4. Avoid Boredom

Be willing to try something new.  This something new may just mean a new class, a new style of workout, a simple increase in the amount of weight you use, or even just getting outside in a new environment to work up a sweat.  Small changes create new stimuli that prevent your routine from getting stale.

5. Surround Yourself with Positive People

Spend your time with those who support you, those who admire you, those who demonstrate an admirable work ethic, and those who exude positive energy.  Disregard those who may be negative and serve as a road block. Not everyone will understand your goals and healthy lifestyle but you can certainly avoid letting those negative people stand in your way.

6. Track your Progress

One of the most motivating techniques is to keep up with monthly measurements, pictures, and consistent journaling of your food/workouts.  It’s ok to have one eye on the past and it’s ok to mess up once in a while.  But, keep yourself focused on the path of where your future is leading you. 

7. Reward yourself

Reaching a small goal or achieving a milestone is definitely worth celebrating.  Treat your self to a spa day, a new outfit, or whatever your favorite guilty pleasure.  Just as long as it’s not food related.

8. Be a Better Version of the Person you Were Yesterday

Appreciate what you have and make the most out of what you have been given.  No one else can ever be you, so don’t get overly concerned with what you don’t have by comparing yourself with others.  Everyday is a new opportunity to create a positive experience not only in your own life, but in others’ as well.

There is an old saying that goes ‘Nothing worthwhile is ever easy.’  If getting and staying in shape were easy, we would all be walking around with a body that looks almost Adonis-like.  If you give up when it gets hard, you will be missing out on something that could be great– your happiness!