Motivation Won't Achieve Your Fitness Goals
Motivation Won't Achieve Your Fitness Goals
“Motivation is what gets you started, habit is what keeps you going.”
Today I want to talk about the important ‘m’ word: motivation.
When we talk about health and fitness, there is no escaping this word and it can mean different things to different people. One great thing about motivation is that it can help to kick-start your healthy lifestyle. There is something exciting about buying new gym gear, stocking your kitchen with pantry staples for healthy meals and creating a planner for workouts. We often think of motivation and associate it with the conversation between you and friend, when you say “this time, we are going to stick with our workouts!”. It can leave you feeling happy, excited and ready for what’s to come.
Then, reality hits. You might have had a long day at work, argued with someone, it’s raining outside or you’re tired and just want a day off. Whatever the reason may be, there is often a point where you lose your workout motivation. Then the realities of life make it more and more difficult to get out of bed and go workout.
How to stay motivated to workout
Did you know that 50% of people that start a new fitness program quit within the first three weeks?
While I think it’s great to feel excited and ready to start something new, to want to challenge yourself and do better, don’t be fooled by what motivation makes seem so easy. Motivation can be affected by many different things, so there may be challenges, or obstacles, that affect your motivation to workout. Rather than giving in to these and wondering how to increase fitness motivation, it’s important that you form healthy habits.
This is one of my biggest tips and something that I think can help you to reach your fitness goals: create healthy lifestyle habits that you can follow. These habits can kick in when your motivation level dips, and working out or preparing healthy meals just becomes part of your routine.
Developing habits for healthy eating or working out can help you to follow these behaviours, even when your motivation is low.
Here are my top tips for creating healthy habits and achieving your fitness goals:
Just do it
I totally understand there are some moments in life where you just don’t want to do anything, let alone get up and workout. While it’s okay to have a rest day and to recognise there are some signs you shouldn’t exercise that day, try not to skip your workouts because you ‘don’t feel like it’. One great thing about exercise is it can release feel-good endorphins, so you almost always feel better after it.
“Wow! I really regret that workout!” — No one, ever.
If you’re feeling a bit down or angry, you may be surprised as to how therapeutic a workout can be. By doing your workouts even on days you don’t feel like it, exercising can become second-nature to you and this can help to develop a habit.
I explain how to stay motivated to workout and develop habits in my new book, The Bikini Body Motivation & Habits Guide. Once you learn how to use fitness motivation to your advantage, you’ll never look back!
Make small changes
One of the biggest problems I see is girls trying to change multiple aspects of their life, like their diet and training routine, at the same time and feeling overwhelmed or giving up shortly after.
Instead, try making one or two small changes to start with. Once those behaviour changes start to feel like part of your routine, make one or two more.
For example, if exercise isn’t a regular part of your week, then try starting small by going for a walk once or twice a week. Once you establish this as part of your routine, try adding in a resistance session once a week. Don’t try to rush in and do everything at once, it may become difficult to maintain this in the beginning.
Be kind to yourself
I’m sure we’ve all heard the saying ‘Rome wasn’t built in a day.’ The same thing applies to establishing healthy lifestyle habits! It can take time to break bad habits, so be kind to yourself as you try to adjust. If you have a bad week, that’s okay! Don’t focus on what you did ‘wrong’ — just focus on how you can improve next week.
This highlights the importance of setting realistic goals. Placing too much pressure on yourself can leave you feeling defeated, particularly if your efforts fall short. The trick is to aim for balance, not for perfection. You can do this!
Adjusting to a healthy lifestyle can be challenging and you may find yourself going up and down. As the quote above sums up: motivation is great to help you get started. But remember, it’s what you do when your health and fitness motivation starts to run low that really counts!
Start slowly and aim to establish a lifestyle that you are happy to continue in the long-term. Most importantly, be kind to yourself and try to enjoy the journey!
Love, Kayla xx
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.