Motivation boost (2)

Motivation fades, how do I stay motivated to hit my goals? 6 tips to boost motivation.

Here are 6 tips to give you a boost when your motivation starts to fade.

We have all been there before, we have big fitness goals & are ready to hit the ground running but then the excitment starts to fade.  Motivation can be elusive, especially when you’re trying to make lasting changes to your health and fitness. At first, you’re pumped, brimming with enthusiasm, and armed with a solid game plan. But after a few weeks, that initial excitement often starts to fade. You might skip a workout here and indulge in a treat meal there, soon feeling like you’ve strayed too far from your plan.

So, how do you keep your eyes on the prize when these feelings hit? Here are six steps to break it down into smaller, sustainable pieces and maintain your motivation.

Motivation tip 1. Make Sure It’s the Right Season for change

First things first—make sure you are in the right season to go after your big goals. Is work or family stress too high? Are you a new mom or traveling exhausting hours for work? Maybe now is not the time to commit to a 5-day-a-week fitness plan to get into your best shape. Be realistic and set yourself up for success.

2. Identify Your True Why

Let’s get DEEP. Consider why you want to hit the goals you’ve been thinking about for years. Got it? Great! Now, why is that important to you? Keep asking yourself that same question at least five times to get to the root of your true why. Here’s an example:
Why is losing weight important to you?
          I want to lose weight to feel better about myself.
Why do you want to feel better about yourself?
          I want to feel more confident and comfortable in my own skin.
Why do you want to feel more confident and comfortable?
          I want to be more active and participate in activities I enjoy without feeling self-conscious.
Why do you want to participate in these activities without feeling self-conscious?
          I miss out on social events and activities because I feel embarrassed about my appearance and fitness level.
Why is it important for you to not miss out on these social events and activities?
          Because I want to build stronger connections with my friends and family and experience life fully without holding back.
Grab a notebook or open your phone notes and take 5-10 minutes to do this exercise. A deeper understanding of your why is a powerful source of sustainable motivation. Understanding this can help you keep going even when the journey gets tough.  Take it a step further—write it on a sticky note and put it somewhere you look every day.

3. Set Small, Sustainable Daily Goals

Expectations need to be realistic. Now that you’ve pinpointed your WHY, let’s break it down into manageable daily goals—think of them as small, sustainable habits. Remember, it’s these small, sustainable habits that lead to long-term success. Identify three realistic goals you can tackle daily or weekly. Jot them down and commit to these habits for at least two weeks. If you find them too challenging, break them down even further for the next two weeks. Take it one step at a time.

4. Use Visuals and Tracking Tools

There are apps for just about anything. Find one where you can check off each day for instant reward/gratification. Prefer pen and paper? Use a calendar specifically for workouts where you can mark off the days you hit your fitness or nutrition goal. Following a set program? Use sticky notes for every workout and remove one each time you complete a routine. Celebrate the small wins and visualize your life after hitting your big goal.

5. Find an Accountability Partner
Do you have a friend with similar goals? Team up and become each other’s accountability partner! Forward them this blog to start off on the same page.
6. Practice Self-Compassion

Self-compassion may be the most important piece of the puzzle. You will miss a workout, and you will have a treat meal that doesn’t fit your macros. IT IS OKAY. Have compassion for yourself. Acknowledge it, and move on. Practice positive self-talk and keep positive affirmations close by. You can read more about mindset tips and tricks here.

Want some more resources on keeping your motivation going? Check out this article out by the Harvard Buisness Review.

Remember, finding and maintaining motivation is a journey. 
Be kind to yourself and use these strategies to stay on track. 
fitness coach for women in raleigh, nc

I'm Coach Lil!

I help women do what they never thought was possible, lose the pounds for good and feel better about themselves, without sacrificing their mental and physical health, so that they can live their lives to the fullest.