Tag Archives for " motivation "

March 31, 2017

11 Tips for sticking with a workout regimen

Donna from Facebook asked about tips for sticking to a workout regimen. Here are 11 great tips to follow:

  1. Reconnect to your why – This helps you get started and stick with it.
  1. Do it first – You are much more likely to do your workout when you do it first rather than putting it off until later in the day.
  1. Set an appointment – Treat your workout like an important appointment that you would not miss.
  1. Have an objective – Perhaps it’s a race, competition, or wearing a certain dress that you’re working toward. It’s a good way to recognize progress and maintain motivation.
  1. Set micro goals – Set smaller goals along the way to your main goal to give you wins and encourage you to push harder.
  1. Make it something you trip over – Make it a constant reminder so you have all you need to do your workout.
  1. Convenience – Make it easy for yourself and you’ll be much more likely to comply with your program.
  1. Hire a good trainer – You’ll have accountability and you may even have a better workout.
  1. Have an accountability partner – Find someone who will keep you accountable so you stick with your workouts.
  1. Have some planned periodization – Doing the same workout over and over can lead to plateaus. Rotate to different modalities to keep things fresh.
  1. Make it fun – If your workout isn’t fun or you’re not excited about what you’re working toward, consider another style of workout.

Follow these simple tips to stay on track with your workout regimen!

Here is another episode you may enjoy

5 Ways to build and maintain motivation


5 Ways to build and maintain motivation

Motivation is a key factor in sticking with your health and fitness program. Here are five ways to help you stay motivated:

  1. Gamification – This keeps you motivated because there’s a score involved. It’s a process of having a score that’s going to drive you forward. Find ways to measure your performance against yourself to gamify the process. Be sure to keep it within your limits and don’t lose focus on what you’re trying to accomplish.
  2. Social pressure – While negative social pressure can be bad, good social pressure can help to encourage you. Consider joining Facebook groups for support or find an accountability partner.
  3. Sunk cost – If you’ve made an investment, or sunk cost, you are more likely to follow through because you want to get your money’s worth. Making a financial investment will often lead to greater results because the participants have an added reason to stay motivated.
  4. Fear – We know that fear is a strong motivator. There are actually ways to set up fear scenarios, such as committing to giving money to a cause you dislike when you don’t follow through. The potential outcome in this fear scenario should matter to you and it should be emotional to provide the greatest impact.
  5. Commitment – When you make a commitment, your motivation becomes a little bit easier. A compelling vision and why will help you stick with your plan because you want to reach your ultimate goal.

Incorporate these five suggestions and watch your motivation level soar!


Another episode you may enjoy

The mental game of sticking to an eating plan

March 25, 2016

Motivate Me | Lynette Renda

In this episode, we talk with Lynette Renda, the successful host of the Motivate Me! podcast.   As a form of coaching, Lynette interviews people who have incorporated a passion into their lives, and she encourages her audience to do the same.

Together with Lynette we discuss the art of motivation.   Motivation is one thing on the health and fitness journey that often plateaus. And when that plateau lasts for a while, it can be demotivating.   So how does Lynette apply motivation to her health and fitness journey?   We talk with Lynette about her number one tool to remain motivated.

A sense of community can be an important part of your health and fitness journey. For Lynette, it has been her number one motivating factor.   In fact, by reaching out you reap the benefits of several motivating factors, such as:

  • The bond of shared experiences
  • Friendship
  • Encouragement
  • Accountability
  • Shared energy
  • Confidence

Continually learning from a community of resources and experts, such as professionals in their field, listening to podcasts and joining social media groups is empowering.   Surrounding yourself and reaching out to others who share the interest will help you persevere in your endeavors.

Lynette Renda’s show, Motivate Me!, is interactive with the goal of having listeners learn from the experiences of others while focusing on helping people create a life that excites and fulfills them.   You can learn more about Lynette Renda through her website (motiatemepodcast.com).

Music: Ben Sound Royalty Free Music