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90% of People Quit After 3 Months of Hitting the Gym, Here’s How to Be the Exception

90% of People Quit After 3 Months of Hitting the Gym, Here’s How to Be the Exception

I manage a fitness center for one of the biggest brands in Switzerland. My prediction for January: We will have more than 130 new members that will join our facility. This is nearly 100.000 dollar revenue – in a single month.

January is the most lucrative month for fitness centers. A lot of the people start a gym membership, because they want to completely redefine themselves. “New Year – New Me!”, they will post on social media. Unfortunately, this is often not the case. More than 90% of these people will quit after three months of going to the gym. We call them the no-shows.

This is not the ideal situation, neither for the person that is going to the gym or the gym itself. I remember my previous boss telling me: “Florian, the no-shows are not your ideal customers. Gyms will always need them to make money. But the people that are training frequently, reach success and then enthusiastically tell their friends about it – these are our true value customers!

My previous boss had many flaws, but in this aspect he was right. Here are 3 tips that will help you stay training, for months to come.

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1. Set Good Goals

Most of the time when clients come into our facility, they haven’t set proper goals. Whenever we fill out the evaluation-form, they write down that they simply want to “lose weight” or “gain muscle”. These two statements are wishes, not goals.

Realistic goals follow the SMART-rule. Goals should be specific, measurable, achievable, realistic and time-bound. Losing weight is not a goal, losing 5 kilograms of body weight in the next two months is.

I want to stress out the realistic aspect of the goal-setting. Start really small. Having big goals will only frustrate you in the long run. Read about it on forums and then determine what is reasonable. Change one behaviour at a time. Make it sustainable.

Also make sure that you will write your goal down. There’s magic behind a written goal. You will be far more likely to stick to it, if your goal is engrained in paper. Remind yourself of your goals daily – write them on a post-it note and put them on your fridge.

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    2. Find Accountability

    Writing your goals down and putting them on your fridge also have the benefits of creating accountability within your family. Your family will support you and ask you how your journey is going. This makes you more likely to stick to your goals.

    Have you ever wondered why gyms have group fitness classes? It’s because having a Group Fitness class helps people foster personal relationships. And relationships within the gym increase the chances of the person renewing his membership. The people that train with a friend will generally train more often and harder. They are more likely to reach their goals.

    Ask a friend to go with you on this fitness journey. Post your goal on Facebook and create accountability. Use accountability to your advantage.

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    3. Learn To Deal With Setbacks

    The line to your goals won’t be straight. The sooner you accept this and learn to deal with it – the better.

    The diet that you will start doing will not always be clean. The workouts that you will be doing are not always amazing. Don’t beat yourself up about it. These setbacks are simply one of the keys of the game that we all have to play. Accept the setback and immediately move on.

    Ten years from now, the people that have learned to deal with setbacks will be the people that are blessed with amazing lives. Angela Duckworth wrote a book on perseverance called Grit: The Power of Passion and Perseverance. Regarding the 770-5 star reviews, it’s definitely a book worth reading.

    Focus on progression and not perfection.

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      Quitting Makes Nothing Better

      I am not a believer in the never quit – mentality. Sometimes it definitely is a reasonable choice to do so. No one would argue, that quitting smoking is a bad thing to do. Quitting can be a reasonable thing – but not in the gym.

      Remember that you’ve started going to the gym because you had a big need to fill. You wanted to get in better shape or get healthier. Let me tell you two things: 1. The gym works and 2. Getting in shape is definitely worth it.

      It’s a good thing to be able to go to the beach, shirtless, with a chiseled midsection. Smiling, when your friends ask you: “How did you do this?”.

      It feels amazing to wake up with energy and walk with confidence through life. These are feelings worth fighting – or should I say: training – for. Stick to your new years resolutions, a great life is waiting for you.

      Featured photo credit: pixabay via pixabay.com

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      Florian Wüest

      Qualified and experienced fitness trainer and online coach.

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      Last Updated on July 8, 2020

      18 Benefits of Journaling That Will Change Your Life

      18 Benefits of Journaling That Will Change Your Life

      The act of writing in a journal often seems daunting or unnecessary to many people. Even authors who work on novels might shun the idea of daily diaries. What purpose does jotting down words on a regular basis do if not contributing to the next novel, play or song? I know from experience many benefits of journaling that I wish to share.

      1. Understand Yourself Better

      Though many people and even writers avoid keeping journals, I vow to do it more often. Not only do I desire to take up daily journaling but also I plan to do it with pen to paper.

      Some of the benefits I’ve found from my more active days include finding myself in the sense of understanding what matters to me and what I want out of life. I’ve been incredibly fortunate to find a spouse who is my best friend and advocate in raising children. I attribute this and much more to what I learned about myself in keeping journals for years.

      2. Keep Track of Small Changes

      I’ll admit that I never got very far with my guitar lessons, but in writing in a journal, I have seen the ability to track small changes like those that come when you practice anything.

      Those learning a musical instrument often fail to see the small improvements that come with regular practice. Writing won’t help you switch chords any faster, but it will help you to develop a better sense for language and grammar just by doing it.

      3. Become Aware of What Matters

      As you continue to write in a journal, following a stream-of-consciousness feel, you can look back on the topics that you chose to write about. Those issues and emotions that poured out of you will provide insight on to what matters most to you.

      You may not even realize that you’re job is depressing you or that you want to spend more time with your kids until you look over your thoughts that you weren’t really thinking about.

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      4. Boost Creativity

      The idea that the brain and its neural activity across hemispheres encourages learning also shows up in increased creativity. Just like with learning an instrument, your increased activity will inspire your thoughts to connect and reconnect in different ways.

      When I wrote in a journal, I often wrote poetry as well as just my thoughts as they came out. I started to hear poems more in my mind; so much so that I took to scrawling lines on napkins and finding metaphors in mundane activities.

      You really are what you do, so writing helps grow more than being a writer. Writing boosts the way you communicate and structure language, which really is a creative process.

      5. Represents Your Emotions in a Safe Environment

      A journal is as private as it gets. You can lock it in a safe or tuck it under a pillow and no one will accidentally share it on social media or have an opportunity to “leave a comment.”

      Write about your sorrow as much as your happiness and frustration and know that you don’t have to keep your emotions inside your body. You can put them on paper.

      6. Process Life Experiences

      When you take the time to look back over what you’ve written, be it a week or a year later, you will have the distance you need to more objectively interpret your raw feelings.

      Everything from losing a job to losing a loved one can emerge in a new light for a fresh perspective. Figuring out how the benefits of journaling affect your perspective on life will create connection and increase creativity.

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      7. Stress Relief

      In combining the exercise inherent in fine motor coordination that comes from the act of writing with the emotional release of self expression, those who maintain a journal relieve stress.

      Try it out. Go home and write about your day. Write about the traffic. Write about the coffee order the barista got wrong but you didn’t have time to change. See how you can physically purge some of that pent-up stress by putting it on paper.

      8. Provide Direction

      Though journaling is often conducted as an activity without much direction, it often provides direction.

      One of the biggest benefits of journaling is that your chaotic thoughts merge to show a direction in which to head. Asking the right questions is the only way to achieve the best solutions, so look to your journal to find your way toward your next goal.

      9. Solve Problems

      Just as in practicing math problems, we all get better at finding hidden solutions through the act of processing.

      Think of your next goal as X and solve your life problems by reading your journals as word problems. The benefit of journaling here is that you write, explore and process to recognize and then solve problems.

      When life is too in-your-face, you have to step back to see reality. Living in the moment allows us to write in the moment and use that expression to solve problems.

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      10. Find Relief From Fighting

      Solving your problems only comes after time to process, recognize and strategize. Just as in the benefit of journaling where relief comes from the act of writing, relief from fighting comes when you decide to “sit this one out” and communicate one-way.

      Fighting is only productive when the fighters care to communicate and find common ground. When the emotions are as high as the stress levels, writing will function as the best time out.

      11. Find Meaning in Life

      Journaling will show you why you are living, whether you are wallowing in things you wish to change or striving to make the changes. Your life will begin to take on new meaning and your own words will reveal the actions that got you where you are so that you can assess and pave a new path for your future.

      12. Allow Yourself to Focus

      Taking even a small amount of time out of every day will provide you with not only peace of mind but also increased focus. Taking a break to meditate in writing and journaling will sharpen your mental faculties.

      13. Sharpen Your Spirituality

      When we write, we allow all the energy and experiences to flow through us, which often provides further insight into our own spirituality. Even if your parents didn’t raise you to follow a specific religion, your thoughts will start to show you what you believe about the universe and your place in it.

      14. Let the Past Go

      I’ve mentioned a few examples where going back over your writing offers advice and direction, but the simply truth is that writing down our feelings can be the best way to let them go. We can choose to literally throw these pages away when they’re filled with negativity and hate.

      15. Allow Freedom

      Journaling is the perfect way to not only express yourself but to also experience the freedom of being who you are. Your books can stay private or you can publish them. Your freedom stems from your sense of self and your perception of your thoughts.

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      16. Enhance Your Career

      Again, the private act of pen-to-paper processing provides the benefits of journaling mentioned above, but you can also enhance your career when you take similar ideas and categorize, edit and publish them in an online blog.

      Your thoughts will often be personal and express emotions, but another benefit of journaling is uncovering fresh ideas about your work.

      17. Literally Explore Your Dreams

      All the benefits I’ve mentioned explore ideas, thoughts and emotions, which is also what our dreams and nightmares do. Through writing down your dreams from the previous night, you can enhance your creativity as well as connect some of the metaphorical dots from the rest of your journal.

      18. Catalog Your Life for Others

      No one wants to think about dying, but we all die. Leaving a journal will act as a way to reconnect with family and friends left behind. The ideas you wish to keep personal while you process the life you’re living will serve to rekindle and inspire those who loved you through the process.

      We consider our partners our life witnesses, but writing provides a tangible mark on the world.

      Now that you’ve learned all the benefits of journaling, it’s time to start writing a journal:

      Featured photo credit: Kelly Sikkema via unsplash.com

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