Staying motivated can be a real challenge. Life gets busy, setbacks happen, and it's easy to fall off track, so overcoming that lack of motivation is key for your success.
Last week I had a client who came back to train with me after a month or so. He had a hand injury and shortly after twisted his ankle falling off a ladder, so couldn't workout for 4 or 5 weeks. He said he was struggling getting back his motivation so I thought it would be a good idea to give you a few tips on how to get back on track or gain that motivation back after a set back or a break.
1. Set Realistic Goals
Instead of aiming to go back where you were after the break, divide your larger goals into smaller milestones. This could be as simple as working out for 20 minutes a day, three times a week, or just do a 1 hour workout a week to start with. As you achieve these smaller goals, you'll build momentum and confidence, making it easier to tackle larger workouts or more workout days.
Maybe you were on holiday and you indulged in food and overate a bit, gaining a few pounds (likely mostly water weight) Instead of cutting you calories right back the first day you get home, start simply by making good food choices and focus on protein, chances are your weight will come back where it was before in a couple of days without changing anything else.
2. Find a Workout Buddy
Having a workout buddy can be a game-changer. They can hold you accountable, motivate you during tough workouts, and make exercise more enjoyable.
Accountability partner: Knowing that someone is relying on you to show up can be a powerful motivator. This is where a good coach or trainer also come into play, they will guide, motivate and keep you accountable, making it easier to bet back on track and stay consistent.
4. Track Your Progress
Keeping track of your progress can help you stay motivated and see how far you've come. Use a fitness journal or an app to record your workouts, progress, and any changes in your body.
Taking photos of yourself will also help you see how far you've come and will keep you motivated. If you look at yourself in the mirror every day you may not see much change, but look at the photos for 3 or 4 months ago and you'll see the difference.
5. Remember your WHY
Having a strong "why" is one of the most powerful motivational tools we have.
Think why you started your fitness journey, you wanted to get healthier, fitter, stronger. Perhaps you do it for your family, they deserve a healthy husband, wife, parent, uncle, but remember that you also do it for YOU, you deserve to be healthier, fitter and stronger.
6. Positive Affirmation
This is key for motivation and goes hand in hand with the previous point.
Positive affirmations are phrases you say to yourself or out loud to replace negative thoughts with positive ones. Using them can enhance self-esteem, confidence, and mental well-being.
In the context of fitness, we use them to get away from the negative thoughts that often make people start their journey. "I am fat" "I look terrible" "I am so unfit". These negative thoughts often serve as a short lived boost of motivation, but they are also the reason why so many people fall off the wagon after a few weeks or months. Instead, you should be thinking "I deserve to be fit", "I am going to look great", "My family will have a fit (dad, mum, husband, uncle...).
Same applies to food, instead of saying "I can't have that", say "I don't want that", this changes your perspective towards your decisions and make you more accountable, it is not a rule, it is a choice.
Now you have some tools to ensure you stay motivated and get back on track after a break or a setback, try implementing as many as you can and you will continue seeing progress and achieve your goals!
Until next time
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