Are you suffering from the motivation blues? Has all of that enthusiasm you once had for your plan to achieve your health and fitness goals gone down the drain? Doesn’t stress- that’s totally normal and happens to just about everyone. After being in the health and fitness game for more than 18 years, I’ve definitely got some tricks up my sleeves for when motivation is fading quicker than you can say burpees.

1. Remind yourself why you started.

When I’m feeling like skipping my workout I often ask myself ‘What is my goal? If I’ve signed up for a run and I wake up and think ‘I might hit the snooze button today’, I visualise how much I want to be able to cross that finish line knowing I’ve given it my all. There is nothing worse than looking back and thinking ‘I wish I _____’. You never regret a workout you’ve just done but you will regret the ones you skipped.

2. Measure other things that aren’t your weight.

If your motivation is usually fuelled by the number on the scale or the size on your jeans label, perhaps it’s time to start tracking progress in other areas. Tracking your progress in ways like monitoring personal bests for weights or cutting time off your runs can do wonders with keeping you motivated, especially if you’re experiencing slower progress or the dreaded plateau. & Having goals that don’t relate to weight or clothing sizes also help when you finally do reach your goal weight.

3. Set a short term goal.

Drawing on point 2 above, if your goal is longer term or perhaps even a little farfetched you might be best to set short term goals in the interim. I recommend doing this in 28 day blocks. 28 days is short enough that it’s not too far away and long enough that you can still get results. You could also do these on a weekly basis, e.g. Doing every single 28 workout for that week or getting in one extra push-up rep each week.

4. Get a buddy.

If you need an extra push to eat well or smash a workout why not get yourself a fitness friend? Having someone hold you accountable or join you for your workouts might be just what you need to add a bit of excitement to your routine.

5. Celebrate the little wins and forget about those tiny losses.

Celebrate all of your achievements, no matter how small. I’m not saying you need to go out and buy yourself a new pair of runners every time you tick off a workout but don’t forget to be proud of all the wins along the way that are taking you closer to where you want to be. By the same token, don’t get caught up on slip ups or mistakes. Life isn’t like filling up an ice cube tray, your slip ups of today don’t need to flow over into tomorrow.

6. Seek inspirational

Look up to plenty of people and there are lots of people that I admire, especially in the world of health and fitness. Reading other people’s inspiring stories and quotes or seeing what other people achieve is a great way to reignite that motivation flame.

7. Spice things up.

Sometimes, we just get bored and that’s ok. I like to create a new workout playlist when I need to be pumped up a little more than usual whereas Snez likes to switch up which part of the house she does her workout in. Change your level, increase your weights, workout outdoors or get a friend to join you.

There are heaps of ways you can add some more flavour to your workouts, give some a shot!

Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.