Published on August 11, 2021

6 Ways to Find Fitness Motivation

6 Ways to Find Fitness Motivation

Are you struggling to find the motivation to stick to a workout routine? Well, you’re not alone, whether you’re drained from a job, exhausted with a newborn, intimidated to start or outright lazy, the truth is motivation is easily lost when life gets tough or you don’t work at it on a regular basis.

How many new year’s resolutions did you break every February after promising yourself to stick to an exercise plan?

Well, many reasons can account for breaking your promises to yourself and you’re going to find out 6 ways to find the fitness motivation you need to get you back on track.

1. Link Exercise to Pleasure

When you hear the word exercise, your mind is most likely going to label it as a painful experience. More so, if you engage in it irregularly.

You see, as humans we are hard wired to seek comfort and avoid pain[1] at all costs.

As you put your body through the stress of exercise, therefore, you’ll be quick to label it as a painful experience, more so if you don’t make it a habit or set any underlying purpose behind your exercise regime.

Luckily, however, your mind can choose what you derive pleasure from and it all boils down to tying your goal to a purpose and positive emotion.

Most of the time, people start exercising without ultimately knowing the emotional reason behind wanting to exercise.

‘I want to lose weight’. Sure, but why do you want to lose weight?

Maybe because you want to feel great or feel strong and healthy in your own body.

Well feel those feelings.

All you have to do is set yourself and maintain a strong underlying positive purpose behind your exercise routine and your mind will start to register the positive feelings of your vision every time you workout.


Just like any habit, the more you feel the positive feelings of the goal you want to achieve, the more results you will see. Every time you exercise, your mind will mask out the pain as it brings your fitness goal to the forefront, making exercise a more pleasurable experience.

So clearly set, define and feel your ultimate fitness purpose and your mind itself will motivate you as you program it to reach your goal.

2. Find What You Like

You may have the idea that exercise is all about running on a treadmill for 30 minutes to an hour, three times a week, until you’re covered and dripping in sweat.

Let’s face it, the treadmill isn’t exactly the most ecstatic of exercises.

Beneficial? Absolutely, but I don’t blame you for lacking the constant motivation if it feels as though you’re running on a hamster wheel.

Well, that’s some people’s cup of tea, and if it is great! BUT if it’s not yours then there are many other options out there for you to choose from.

It’s important that you like what you’re doing if you want to find the fitness motivation to really get going.

Your problem may be that you’re simply not aware of the different ways your body can exercise.

Exercise should be fun to begin with. If it isn’t, then you are limiting yourself to the wrong activity.

There are literally hundreds of different sports and exercises to choose from. Try exploring different fitness avenues until you find a few activities you best love doing.

3. Seek an Accountability Partner

It’s easy to miss or skip a workout when the only person you report to is yourself.

Chances are you’re not so likely to get up at 6am on a cold rainy day to train if you’re nicely snuggled in bed and prone to laziness.


Why? because we’re conditioned to avoid pain if nothing challenges us.

That’s where an accountability partner or personal trainer can come in handy to you. You see, in general, there’s something about disappointing or displeasing others that irks most people.

When you are committed to showing up and have someone waiting for you, you won’t want the embarrassment of having to say sorry for having slept in.

How’s that for fitness motivation?

4. Find a Role Model

Fitness can be tough to maintain over a longer stretch of time, though many people successfully manage to do so.

Whether you’re a beginner who’s intimidated to get started or a regular who’s struggling to keep consistent, looking up to a role model can be your key to fitness motivation.

In life, If there’s a goal you really want to achieve, then chances are, it means somebody has successfully accomplished that goal before you.

Not exclusively, but most of the time.

Modelling someone in the fitness space, therefore, ticking all the goal boxes you wish to achieve can drive you to keep showing up day in/day out.

By adopting their successful daily habits and routines and applying them directly into your daily schedule, you may find the success formula to keep you motivated and see the results you want to see.

Often it’s not the lack of intention that hampers your fitness motivation, but the incorrect strategy and inefficient results.

Modelling the right person and strategy and seeing consistent results on a regular basis, will almost certainly boost your morale and keep you committed to working out.


5. Brush up Your Diet

Yes, you’re always hearing about which foods are good and bad for you and why you should try out tens of different diets to feel great.

While you don’t need to necessarily enroll on a strict restrictive diet, you do however need to watch the foods you eat everyday.

If you have a regular habit of snacking on Doritos and ordering junk food for dinner, then you’re most likely not going to regularly feel great in your own skin.

When you don’t feel great in your own body, your self-esteem and energy levels usually take a dip to suboptimal levels. The result will be lower to a complete loss of fitness motivation.

Adding plenty of clean healthy foods to your diet, therefore, will help signal to the mitochondria in each one of your cells to produce more energy.

The result will be a healthier, more vibrant you. As you feel greater and lighter in your body and mind, you will find fitness motivation much easier to come by.

6. Mix it Up

Have you ever noticed that we are creatures of habit?

You may like setting a routine for yourself because you feel comfortable with what is known and familiar to you. That’s because deep down there’s something about uncertainty that scares you.

It’s normal, most humans are uncomfortable with uncertainty.[2]

In fact, most of your daily routines tend to follow a repetitive cycle and your exercise routine most likely is no exception to that.

As you get used to one activity, your mind is quick to memorize it and switch on your autopilot function every time you workout. As a result you’re unlikely to experience any new emotional thrill or motivation.

…..And since emotions run life, we need to experience change and uncertainty to experience new positive emotions.


If you find yourself bored, therefore, or unmotivated, it’s most likely due to the lack of change in your exercise schedule.

So try to mix up your weekly exercise habits. Once you’ve found those activities you love doing, start incorporating a few of those into your week.

For example, if you’re used to simply jogging everyday for 30 minutes, try to cut it down to 3 times a week and on the other days fit in activities such as weight training, swimming and/or yoga, to name a few.

The choices are endless!

If after a few months that too gets stale, mix the routine up again. Either change the order and frequency of your exercise schedule or change the schedule and exercises altogether.

Choose whatever triggers your mind to experience change and something new in your routine.


So there you have it, these 6 tools will boost your confidence and fitness motivation to generate consistent results.

Start seeing the pain of exercise as a blessing to being able to generate and create something great. The joys of life and exercise cannot be cherished without an opposite to contrast against and be grateful.

Remember it’s completely normal not to feel like exerting on most days and throw in the towel. The motivation to do so, however, and remain committed is 100% in your control.

So it’s now time to take back charge of your mindset and start feeling like your most vibrant self again.

Are you ready?

Featured photo credit: Fitsum Admasu via



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Mathieu Ganado

FitYoga Instructor, Blogger and Wellness Business Owner

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Last Updated on December 14, 2021

15 Simple Ways To Get Confidence Back

15 Simple Ways To Get Confidence Back

Confidence is essential to survival. If you’re a man, you can’t even attract a mate without it, as women (and even gay men) are attracted to tenacity. There are times, however, when a devastating or unexpected loss can sap you of your poise. If you’re down, here’s how to get confidence back into your system so you’re ready to take on the world again.

1. Find Your Comfort Zone

Everyone has a comfort zone, whether it’s food, music, art, a favorite book, movie, TV show, a specific geographic location or group of people. Whatever it is that makes you feel comfortable, get into that zone. You’re not there to hide from your problems or dwell on them. You’re there to recharge; just like your muscles and mind need time to recharge, so does your mood. Take a staycation in your comfort zone to regain your composure.

2. Change Your Thoughts

Actively make a conscious decision to change your thought processes. Every time you doubt yourself, counter those thoughts with ways you can overcome. Remember most of your problems are in your head. That’s not to say they don’t exist – merely that you’re allowing them to affect you. Stand up to and for yourself, and you’ll learn ways to stand up to and for everyone else.

3. Smile Like You Mean It

A smile goes a long way. Even if you’re not fully sure of yourself, you’ll exude a sureness that encourages people to perceive you as a confident person. You’ll be seen as a leader rather than a follower, and things will be more likely to go your way. The media portrays Special Forces soldiers as killing machines, but one of their most used weapons is a friendly smile. Diplomacy is strong, so put a smile on your face, and make the world a better place.


4. Don’t Slouch!

Your posture and the way you carry yourself goes a long way in determining your appearance. If you’re slouched over, people assume you’re weaker. This is how nature works – every plant and animal species on this planet understands survival of the fittest, and you need to look like you’re fit. Make an effort to sit up and stand up straight and tall.

5. Take Baby Steps

Everything happens in steps. Don’t get discouraged if there’s no magical change that suddenly makes you confident. Focus on your path, and understand it’ll take baby steps to get where you want. You’ll soon be taking baby steps from confidence to full-on success in life.

6. Clean Yourself Up

Cleanliness is close to godliness (or so I’ve heard). Hygiene is vital to your confidence – it’s hard to feel good about yourself when you’re stained, sweaty and smelly. No matter what your circumstances in life are, do your best to stay clean, as it’s the key to your confidence.

7. Face Your Fears

Everyone has a list of fears and phobias, although many don’t want to admit it. I’m afraid of snakes, spiders, heights, loss of control, drowning, the dark, other people, and just about everything under the sun. I’m even afraid of the sun since I have moles and have a high melanoma risk. These are natural fears that everyone has on some level or another – it’s a fear of death and the unknown. Face at least one of your fears. When you survive, you’ll be that much more confident.


8. Define Yourself

You are your present choices. Your past decisions and future aspirations determine how your present choices are perceived, but you are your present choices. Learn how to define yourself. Set your rules and boundaries and follow them. These are your morals and ethics, and they’re the foundation of who you are. Never forget that.

9. Embrace Mistakes

Looking back (even while it was happening), we judge Michael Jordan on his successes. People quote him as the greatest basketball player of all time and use his wins, championships and statistics to back it up. Jordan himself, though, reached that level by focusing on his failures. What drove Michael Jordan wasn’t the high from making a game-winning shot, it was the low of missing one.

10. Live In The Present

Learn to appreciate everything around you. By practicing gratitude, you’ll change your perspective. Instead of being upset about losing an important client or failing a test, you’ll be grateful for the air you breathe, the water you drink, the food you eat, and the people you love. Focus on the now, because it’s all you truly have.

11. Take Inventory

If you’re reading this, you also have a lot of secondary stuff, such as a computer, the Internet, the knowledge to use it, the ability to read. You have a lot of skills and resources available to you, even if they’re not the ones you wish they were. Figure out what you have, and find ways to use them.


12. Socialize

Talk things out with friends and family – they’re normally happy to help you regain confidence. If they (or lack thereof) are the reason you lack confidence, expand your social circle. Go to public places and interact with strangers. If you fail to make an impression or completely blow it, who cares? They weren’t in your life before, and you won’t miss them.

13. Play A Game

Video games are great for a lot of reasons, and gaining confidence is just one of them. In real life you may be a boring file clerk with a dead-end life, but in a video game, you can be whoever you want. Every video game console (as well as the majority of computer and mobile games) has achievements. Hunt down some easy wins to jumpstart your spunk.

14. Do Something Crazy

I’m a firm believer in spontaneity being the spice of life. Go out and do something you said you never would. When I reached a point in my life where it felt like nothing could go right, I jumped out of an airplane. As I fell through the air, I had several epiphanies that forever changed my life. No other decision in my life had more of a direct impact on my life than that one crazy act.

15. Try Again

If your lack of confidence is caused by failure, pick up and try again in any way possible. It doesn’t have to be immediately – you can practice, learn and evolve prior to trying again. This time, however, go in as an experienced veteran who took a few licks and got back up stronger, faster and smarter than before.


It’s easy to lose your confidence. Unexpected things happen, and you can very easily find yourself on the short end of the stick. Even though it seems like you’re the only one it’s happening to, we all experience inequalities and failures. Stick it out, and you’ll eventually get the confidence it takes to succeed.

Featured photo credit: Thomas Mowe via

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