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working out: is there a secret to staying motivated?

having a goal is a great way to stick to a fitness plan, but if it’s too ambitious, it's easy to get frustrated and give up, way before reaching your “finish line."

by lea amaral

nov 16 2022

3 minute read

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a common reason for stopping exercise is boredom

toronto's energia athletics & crossfit greektown offers crossfit, yoga, personal training and nutritional counselling. supplied

many people start fitness programs for all the right reasons; to lose weight, increase strength, and improve overall health. often starting can be the first challenge so once you’ve started, you’re officially over the first hurdle. however, all too often the initial motivation wanes and many people will stop within a short period of time. typical reasons for stopping might include getting bored with the chosen exercise or training regimen, not finding enjoyment in it, and a lack of “results”.

here are my top five tips to help you stay motivated, stay on track, and get the best results.

set many short-term goals on the way to that long-term goal

having a goal is a great way to stay motivated, but if it’s too ambitious it’s easy to get frustrated and give up — way before reaching your “finish line.” start with a simple, realistic goal that you think you can achieve in the short-term — for example, three straight weeks of adding 30 minutes of exercise to your schedule, three times per week (the “triple three” goal). once you’ve achieved it, give yourself a pat on the back and make a new goal. maybe the next one can incorporate pushing yourself to the next level. by taking multiple steps towards a long-term goal, you will be setting yourself up for success.

make it fun

exercise should never be boring, and if you don’t enjoy your training time you are way less likely to stick with it, so experiment with different types of exercise in the beginning to find out what works for you. some people might enjoy mixing it up by doing a different sport or activity each session, while others might find one thing they really enjoy every time. if it loses the fun factor and gets stale, it might be time to try something new.

schedule workouts

when it comes to 2022年世界杯名单猜测, consistency is probably the biggest factor in achieving lasting results. many of us lead busy lives and consistently finding time to exercise is often the biggest challenge. in the beginning, it’s crucial to prioritize exercise, just as we would an important work meeting or family obligation, and schedule this time in advance. use a calendar — the one on your phone is one option — with reminders so that you know that you have set this time aside for exercise. after awhile, it will become a normal part of your routine.

track your progress

it’s a great idea to use a workout logbook and record your short and long-term goals, a calendar of completed workouts, other data like times and scores, and even how you felt. referring back to completed sessions can provide a real sense of accomplishment, and tracking results can remind you that you are making progress towards your long-term goal.

find a buddy to train with

having a training buddy can be fun and motivating. if you have a workout scheduled with someone, it might help keep you accountable because you’ll feel the need to show up. having someone with you can also make you push harder during the workout.

your buddy doesn’t have to be with you either — i have a client who regularly schedules runs with a friend, but they are together on the phone with earbuds, and each is running at a different location. if you don’t have a workout buddy, you could consider joining a club or attending fitness classes. these group activities provide you with workout buddies and you’ll get all the benefits that buddies provide.

physical fitness is for life. i like to refer to working on your health as the “long game” — the exact opposite of a “quick fix.” and when you find yourself losing motivation to stick with it, review these tips and get back in the game.

lea amaral is a fitness expert, yoga instructor, crossfit trainer and nutrition coach in toronto. as the co-owner of energia althletics & crossfit greektown, she believes that fitness is critical to not only physical strength and wellbeing, but also emotional health. to get in touch, or for more information, visit energia athletics.

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working out: is there a secret to staying motivated?

having a goal is a great way to stick to a fitness plan, but if it’s too ambitious, it's easy to get frustrated and give up, way before reaching your “finish line."