The most common reason people quit health and fitness programs is a lack of intrinsic motivation, the drive from within. But there are things you can do to find this motivation, ramp it up, and keep it consistent while you take part in your health and fitness program.

I’ve found over my many years of training and coaching clients that there are three basic things you can do to keep motivated and stick with the program.

1.            Find something you want to do in the next 4 to 6 months.

When you have something to look forward to which requires you to be prepared for, including getting in better shape, you will gain and maintain motivation. This is your goal, your target.

It could be something like a walking tour in Greece, a high school reunion, a visit to the beach, or even a doctor visit to measure improvements with your cholesterol. Whatever thing you find, write that date down and keep reminding yourself about that date and the important thing you want to prepare for.

2.            Take measurements before and during the program.

Health and fitness programs are all about measurements. “I want to lose xx pounds.” “I want to get strong enough to carry my own backpack.” “I need to lower my blood sugar levels.” These goals involve measurements. Take them before you start, or as close as you can to the beginning of your program.

Keep measuring at regular intervals during your program. This will show you two things. One, whether your program is working. Sometimes hard to tell, even with measurements. For example, if you are trying to lose weight and build strength, your weight won’t tell the complete story. Muscle is much denser than fat. A pound of fat takes up about five times more space than a pound of muscle.  So, in this case, make sure to use circumference measurements AND weight measurements.

And two, you will be able to ‘see’ your progress. Seeing those figures improve is a great motivator!

Also take measurements at the end of your program. When you see how far you’ve come, you will be motivated to continue living the healthy life!

3.            Focus on the thing you want to do, not so much the program you are doing.

Do some in-depth planning for the thing making up your goal. Find out important and interesting things about the event. Clip photos for travel events. Look at new dresses for that wedding reception. Look up old classmates on Facebook to see what they’re up to.

If you spend most of your time focused on your health and fitness program, you will burn out. Doing the program is not your goal. The thing you want to be in better shape for is your goal. The program to get into that better shape is just preparation and learning a new, healthy way to enjoy life.

If you do these three things, you will find and maintain intrinsic motivation much better and be less likely to quit your program, leading to a healthier way of living an active life.

I hope this helps you get inspired to look to the future and think about something interesting you want to do and to start preparing for it.

If you need any help with a health and fitness program, let me know. You can find information for my six-week program here.

Karen