logo complete_herbal_guide_2

Subscribe To The Complete Herbal Guide Health & Wellness Newsletter


Join 157,000+ monthly fellow readers! Get The Complete Herbal Guide latest health articles straight to your inbox.

We respect your privacy.

Essential Tips for Staying Motivated

The Complete Herbal Guide / Everyday Solutions  / Essential Tips for Staying Motivated

Essential Tips for Staying Motivated

Loss of motivation is one of the main reasons for discontinuing sports activities. One way or another, training is associated with endless repetition of the same movements. And if we want to stay in shape, we are simply condemned to re-do this long and somewhat monotonous workout.

However, sooner or later it helps you achieve the desired result. It can be anything – buying a new T-shirt, eating a delicious cheesecake or ordering an A-level paper from a custom essays service.

In the case of sports, this result does not arrive at once, and quite a few drop out of the race without even coming close to achieving their goal. If you want to keep your internal flame of motivation burning bright, we suggest you take a look at the below tips.

Staying Motivated While Exercising Regularly

Make a list of achievable goals and re-read it regularly

Think about why you want to do sports and come up with several goals you would like to achieve. Place the list in a prominent place – for example, you can attach it to the refrigerator or the wall near your desk.

Try including both short-term and long-term goals. For example, your list may contain both the “run 5 kilometers every day” item and the “run half-marathon” one.

Do not focus on your body. Many people want to look better thanks to the sport they do, but this does not motivate them enough. If you do sports just because you want to achieve a model-like appearance, you will probably be disappointed because very few people can actually do that. Do not set yourself unrealistic goals. If you are in your 40s, you will not look like a 20-year old even if you lose some weight.

“Looking good” is too vague and cannot be measured. Most likely, you will begin to get upset because you do not look better, even if it is not exactly true. And it may well be that your being overweight has nothing to do with your dissatisfaction with the way you look. Probably, all you need to do is simply change your hairstyle?

Try reaching big goals in a step-by-step manner. If you have not exercised for many months, you will quickly lose your motivation.

Buy yourself some beautiful and comfortable sportswear

If you have only one pair of sports shorts or leggings for your yoga classes, you will most likely start skipping them. And the reason for that may be quite prosaic – you simply have not had time to wash your workout clothes. Buy a few sports items that you really like. You will have a reason to go to the gym simply by wearing them.

Sports shoes for running, walking and hiking should be of high quality and fit you well. This way you will be able to avoid injuries and make the process of doing sports more pleasant. Cheap and too tight shoes can lead to severe leg, back, and knee pain, as well as problems with your feet.

Perhaps, some new sportswear could give you the motivation you need. However, if you cannot afford it, you shouldn’t be discouraged and wear the outfit you already have.

Rent sports equipment. Many sports centers operate on a try-before-you-buy basis, and you can often hire there all kinds of things, e.g. skates or knee pads.

As a rule, sports equipment and clothes are expensive, so do not try to buy everything at once. Buy one or two items at a time and pay attention to things on sale.


Find a training partner

Some people like to do sports alone but having a friend by their side can help them stick to their initial plan. You can do it together or just discuss your workout goals at the end of each day.

Talking with your friend can help you identify reasons for working out irregularly. If you explain to them why you missed a gym session, you will be able to come up with the true reasons for it, such as self-doubt, stress, and fear.

Group lessons will allow you to find like-minded people who will motivate you to continue to go to the gym.

Create a playlist that will motivate you to move on

Listening to music playing at 125 to 140 BPM (beats per minute) is the best thing for sports. Pick some fast-paced composition with a pronounced rhythm to it and do sports at its accompaniment.

Find songs that motivate you to achieve victories.

Turn on music while you’re getting dressed. This will put you in the right mood for the upcoming workout.


Sign up for paid classes

Money can be a big motivation, too. If you joined a gym which doesn’t refund missed classes, you will have another reason not to skip a workout session.

The coach will be able to show you how to do the exercises correctly.

Look for activities that combine cardio and power loads. Circuit training and Crossfit will do just fine.

Go for things you are really interested in, such as yoga, mountain biking, boxing, swimming, etc.


Choose exercises that seem interesting to you

Running or working out with weights is everyone’s idea of doing sports. However, you can do any physical activity that is good for your health, such as mountaineering, jogging, and yoga.

Even dancing a few times a day at your place will be enough to get you back in shape!

Alternate activities so that you do so you do not end up getting bored. If you do the same thing every day (e.g. run along the same route or exercise while watching the same workout video), you risk getting into a rut. Also, you may become easily demotivated observing no changes in your body after it has adapted itself to the exercises. To prevent this from happening, you should change your exercise routine every now and then.

writing in a journal

Keep a training diary

Using a diary can help you track your progress, too. If you do not want to go to the gym, you can re-read your notes and see how much progress you have already made.

It’s quite likely that at some point you will write down something about beating your own speed record. That will give you a sense of accomplishment and make you want to run even faster.

Change a screensaver on your phone and computer

Program your phone or PC to show you a phrase or picture that will motivate you to continue going to the gym. That’s a tried-and-tested method that works even with professional-level athletes.

Do not be afraid of taking breaks

Let’s face it, sometimes life interferes with the most meticulously scheduled training process. Instead of giving way to despair and quitting training, you should simply change your plan. After all, it makes much more sense than doing nothing at all.




Stacey Chillemi


I am on a mission to transform the health of millions worldwide. Check out my website at staceychillemi.com. I am a popular and recognizable health and lifestyle reporter and expert, columnist and health host. Author of The Complete Guide to Natural Healing and Natural Remedies for Common Conditions, along with 20 other published books. I am the founder of The Complete Herbal Guide and a recognized health and natural remedies expert, with over 20 years in practice as a Health Coach. I write for the Huffington Post, Huff Post, Thrive Global and Medium (Owned by Arianna Huffington). I have been a guest on the Dr. Oz Show, local news, and numerous radio shows. My focus is on natural healing, herbal remedies, alternative methods, self-motivation, food for medicine, nutrition, fitness, natural beauty remedies and the power of positive thinking.