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Updated: Mar 24, 2022

In today’s world of social media, we are facing various forms of motivation on a daily basis – for example there are motivational images, positive quotes or even motivational coaching. The area of fitness and a healthy lifestyle plays in terms of motivation huge importance. So, motivation is what will help you to get up from the couch and start doing something for yourself. Let’s face it, it’s exciting to buy a new workout outfit, new workout plan, bike, gym membership or a magical steaming pot for healthier cooking. Therefore, it makes sense, that those squats in the new leggings are made easier, right? When you feel those butterflies in your stomach from the joy and excitement of new plans.

And I believe that you would go to that gym, or for run, do some CrossFit or box. You would do your best for a week or so, you even motivate others.

But suddenly reality hits you, you get overwhelmed, you are stressed out from school, stuck with a project at work or you simply get in fight with someone, and your motivation is gone.

Basically, it doesn’t matter what was the reason. The motivation is gone. Life hits you hard and suddenly the pictures posted on the social media or the latest collection of sportswear do not help you to stay strong. Statistics shows that up to 70% of people who start any form of workout will finish in the first three weeks! What can you do to make sure it won’t happen to you?

Motivation will help you get started,

but only regular habits and consistency

will bring you to your dream destination.

Yes, the excitement at the beginning is great and can help you get started, to take on the new challenge. But when the motivation itself begins to change, the pictures fade and you find yourself in a new unknown situation. It is extremely important to stay focused and stay devoted to your new lifestyle. Although the world of social networking today often tries to convince us otherwise, habits, consistency and regularity are what truly will help you to achieve your goals. Idea that you do only what you enjoy, when do you want it and with whom you want it – It’s beautiful but no real. Don’t get fooled but rather let’s face it. How many things in life that are worthy have you achieved easily and effortlessly? New lifestyle with new routine is exactly what will move you forward when motivation is at a freezing point.

Here are some tips on how to do this:


Of course, there are moments in life when you don’t feel like doing anything, you just want to freeze and not exercise at all for the whole day or even a week. Well, we all have been here. And truly, sometimes a day off is exactly what we need. But try to stop skipping exercising just because you are not in the mood. You might also don’t want to brush your teeth in the evening, but you just go and do it, right? Following your fitness program will help you create habit of following the rules to achieve your goal and most importantly that will separate you from unsuccessful people.

The amazing thing about exercising is that it can improve your health and reduce stress, regular activity can improve your quality of life. Btw. Do you know someone who has ever said after exercising: „Oh, I’d rather stay on the couch.”


Start gradually and add slowly.

One of the reasons why we fail so often is that we are trying to change too many things at once. We stop eating sweets, stop smoking, start exercising and eating healthier. Trying to satisfy everyone, following all the new rules and keep eating clean is simply impossible. After a short time, of course, you will get completely overwhelmed and therefore there is a big possibility that you will give up. So my suggestion to you is simple. Baby steps. Choose just one change per time. Try to start with one or two small changes. When they become a natural part of your behavior, add another one.

For example, first try to take stairs instead of the elevator.

Start your morning, for example, with stretching or even include a short warm-up. Do not try to manage everything at once, it will be very difficult to follow everything from the beginning.


Sometimes even strangers are not as critical as you are of yourself. Stop underestimating yourself, blaming yourself for everything you do differently or for your failures. Building healthy habits takes time, so treat yourself and enjoy every little progress. A difficult week sometimes just happens. Don’t focus on what didn’t work out, but on what you can change next time. And that is why it is important to set realistic goals. Too much pressure on yourself can start destroying you. Look for balance and not perfection.

The path to a healthier lifestyle is a big challenge and will definitely take a while until you reach your destination. But don’t forget- what you do when the motivation is lost, is what counts the most. Therefore, start slowly and build a long-term sustainable lifestyle that will satisfied you.

And if it is as little as possible, enjoy the path that leads there.

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