Keep moving forward: 5 ways to get motivated and stay on track!

Lack of motivation is the number one reason people give for not being fit and healthy. In fact, it tends to be the number one reason people don’t end up doing a lot of things. I decided a few days ago that I wanted to write an article on motivation. Sure enough when the time came to actually write this article, I was so unmotivated I did about 5 other things and gave all sorts of excuses for why I shouldn’t write. Finally, I gave my lack of motivation a kick in the pants and sat down to do the work!

How many of you get that empty feeling after you decide to skip a workout or choose the drive through window?

Yes, I know what that feels like and I feel beaten every time it happens.

I recently conducted a survey at a 600 member gym and one of the questions I asked was, “what is the biggest obstacle you face when working towards your health goals?” The overwhelming response was lack of motivation.

So the big question is, how do keep motivated so you can stay on track?

First let me point out before anything else, there are always going to be times when we take steps back, feel beaten and even fail. The most important thing to remember is to grant yourself some grace and then keep moving forward. I love the Disney movie Meet the Robinson’s because the entire movie is about moving on past our failures and setbacks. The simple message is, “keep moving forward.” Besides remembering to “keep moving forward,” here are 5 ways you can try to stay motivated with your health, fitness and personal goals.

#1 – Write it down!

This is huge for me. When I write down what I want to accomplish, I am much more likely to follow through. This is especially true for working out. I didn’t always plan in advance but now, I take time every night to plan my day out for the next day. If I know it is a workout day, then I schedule it into my day. I wake up already knowing it is on my to-do list and I check it off after it is accomplished. Being able to mark each task off the list after it is completed keeps me highly motivated to stay on track.

#2 – Put little bits of encouragement & visuals up to motivate you.

I have quotes and pictures all over my house to support me and push me to reach my goals. I currently have a goal to be able to complete 10 pull ups by October. To help push me, I put a picture of a woman doing a pull up (she has the most beautiful shoulders and back) on my office door. Every time I get up to walk out my office, I see that picture and it motivates me to go and do my max number of pull ups. This happens about 4 – 5 times a day. With this bit of daily motivation, I will most likely have this goal accomplished well before October.

Another one I have is a screen saver on my iphone, “just do it!” I learned this one from my business coach, Sandi Krakowski. Push through your fear and resistance and just do it no matter what the “it” might be!

#3 – Turn off the stinking TV!

TV has actually become very educational for me. Every time my husband turns it on, I get a book to read. When you learn how to turn off the TV and focus your attention on other things, you will discover you have so much more time to think, do, plan, exercise, get stuff done, and more. Unless you are turning on the TV to do a workout video, leave TV time as a reward for after you get everything else done.

#4 – Find an accountability partner.

Don’t feel like going to the gym? Trying to eat healthier but find it hard to come up with what to cook? Get an accountability partner! An accountability partner is someone who helps you to stay on track. Find a friend who is working towards the same goals as you are and become accountability partners for one another by helping each other stay on track with your goals. Plan times to work out together. Help each other write your meal plans or even alternate writing meal plans every other week for each other. When we have a friend to help us stay on track, we tend to work harder because we don’t want to disappoint them. Talk about motivation!

#5 – Use your imagination!

Imagine yourself after you workout. Imagine yourself after you’ve eaten a delicious, healthy home-cooked meal. I know for me, when I picture myself accomplishing what I am working towards, that sends my motivation through the roof and I just want to scream, “bring it on!"

These are just a few of the many ways you can motivate yourself to stay on track and change your life.

What do you do to motivate yourself? How do you stay on track with your health and fitness goals? Please share your comments below or visit me on Facebook.

Have a question you would like answered or a topic you would like more information on? Please go to my Let Me Help page and submit your question or topic and I will answer or address it in an upcoming newsletter. Remember with anything you put your mind to, YOU CAN DO IT!

Health and blessings!


Randi's passion is to teach people the importance of getting into the kitchen to cook! When people get into the kitchen to cook, they can control their health and their waistline. She uses fresh ingredients and traditional foods in her cooking like butter.  She is a Certified Holistic Health Coach, exercise enthusiast and rep for Young Living Essential Oils (providing natural solutions for your health).


5 thoughts on “Keep moving forward: 5 ways to get motivated and stay on track!

  1. Hey Randi,
    I think people don’t realize the power of imagination. I’m going to spend more time on imagining this week thanks to you!

  2. Like you, I like writing down the to do plan for the next day before shutting down for the night. Then you can start fresh just getting straight into the stream of the day with no too much ‘thinking’ that could sabotage the plan.

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