When it comes to staying motivated, it’s all about keeping up your efforts. I’m sure we’re all familiar with the feeling of hitting a wall when working out. It’s frustrating and can make you want to quit. There are some things that can help keep you going through those periods though! Here are 5 strategies I find really useful:

Write down your goals

. Write down your goals

Writing down your goals is a great way to make sure you remember them, and it will also help keep you focused on your goal.

It’s important that we stay motivated and on track when working towards our fitness goals. If we don’t stay focused on the task at hand, then it’s easy for our motivation to falter or even fade away completely!

Writing down our fitness goals helps us stay motivated by making us aware of what needs done next in order for us to reach those goals. We can also use this writing process as an accountability tool if needed—we’ll just need something else in place which works well (like using sticky notes).

2. Have a training partner

You know the feeling of having a friend who motivates you to do better? Or someone who will push you to train harder, eat healthier and reach your goals?

The gym is no different than being in any other area of life where we need support. Having a training partner will help you stay focused on what it takes to achieve your fitness goals as well as keep motivation levels high throughout the workout session. A good training partner should be someone who pushes you beyond their own limits and helps guide them towards achieving their personal bests!

3. Decide what you want to do before you hit the gym

When you hit the gym, it’s important to know what you want to do before you go. If you don’t, then your workout will be a lot less fun and probably won’t even happen. So think about how long you want to stay at the gym and make sure that everything is in order before heading out.

You should also decide what equipment will work best for your goals — whether it’s free weights or machines! And finally, make sure that all of these things are easy enough so that anyone can get started right away (or at least within an hour).

4. Make sure you eat enough carbs and protein at the right time

While your body needs carbohydrates, protein and fat to function properly, it’s also important to make sure you eat enough of them. Carbohydrates are responsible for providing energy while protein helps build and repair muscle tissue. When trying to lose weight or gain muscle mass, however, it’s best not to overdo either one.

It’s easy for people who don’t understand how much food they should be eating on a regular basis—and there are a lot of us!—to get caught up in the idea of “calories in versus calories out.” But this kind of thinking can lead us astray because it misses some important factors involved with losing weight or gaining muscle mass:

  • Your body needs nutrients from both sources (carbohydrates and proteins) but not at equal amounts each day; otherwise you’ll end up hungry later on because your body has been deprived too long while digesting all those extra calories from carbs alone.* You need more carbs than proteins when trying hard during training sessions because they give energy quickly which allows us perform better under pressure.* The human body cannot use all its stored fat reserves at once so if we consume more than enough calories per day they will simply sit unused until needed again later down line when we’re older then less active due our age increasing slowly over time due years spent sitting down watching TV instead being outdoors walking around outside enjoying nature instead sitting inside doing nothing except hanging out wiht friends watching movies together etcetera…

5. Reward yourself for a job well done

  • Don’t reward yourself with food. You’re already on a diet and are trying to keep your calories down, so don’t make it harder by rewarding yourself with food! If you’re going to reward yourself, do it in another way—like with a nice cup of coffee or getting some exercise for the day.
  • Don’t reward yourself with alcohol. Drinking alcohol is not good for anyone, especially when it comes to fitness goals; it will only make you feel worse after drinking (and drinking more) than before! If you want an alcoholic drink every now and again but don’t want to go overboard then just have one small glass after dinner as part of your meal plan instead of having an entire bottle at once which can lead into poor eating habits later on down the road if not changed immediately after being introduced into daily life routines.”

Staying motivated is all about keeping up your efforts.

To stay motivated, you need to remember the following:

  • Do not get discouraged or give up. This is a common pitfall of staying on track with your fitness goals. If you don’t stay focused and determined, it will be easy for you to lose motivation and fall off course—and trust me, this happens way too often! Remember that it’s always possible for things to go wrong at any time… but if there’s one thing I’ve learned from being in this industry for more than 20 years now (and having interviewed hundreds upon hundreds of people), it’s that people are resilient and can bounce back from any setback with incredible grace and ease when they want something badly enough. Don’t let anyone discourage you from taking action toward your dreams; instead just push forward toward them! Your mind will tell itself what needs doing next so long as we keep our eyes on our goal(s).


The key to staying motivated is about keeping up your efforts. If you do the things that make you feel good, then this will help you stay motivated and never give up!

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