Girl with Protein World shaker in the gym


Your alarm goes off and all you want to do is hit snooze for the next hour, while trying to ignore the fact the only reason you set the alarm this early is because you need to get up and hit the gym. Your most used phrase at the moment is “I’ll start again tomorrow”, and you’ve gone through a whole tub of peanut butter with a spoon because they’re ‘healthy fats’ and that makes it ok, right!? It’s time to stop making excuses and start putting the work in to reach your weight loss goals and get your motivation mojo back. Faye Townsend, nutritional advisor at Protein World, has put together her tips for getting gym motivation back when it’s at an all-time low.

Set realistic goals

Never forget that results don’t happen overnight. A lack of motivation often comes because you are not seeing immediate results. It’s important to set attainable goals to keep you pumped! You should try to set yourself small achievements that can be ticked off each week. This doesn’t just have to be based on declining numbers on a scale, it could be lifting slightly heavier weights, or running a little bit further every week.

Mix your workouts up

Doing the same workout repeatedly can quickly become very dull. To get over this hurdle, try to mix up your workouts. It’s summer, so why not get yourself outside in the sun whenever possible and enjoy some hiking, biking, tennis or even open water swimming. If you’re faced with a predictable ‘British summer’, move your workout indoors and book in for different classes. They’re a guaranteed way of keeping your workouts varied, and meeting new people to help share that motivation.

Girl with Slender tea sitting by window

Try new things

Trying new things can boost your interest and keep you motivated. The more you do something, the easier it becomes, so switch up your workouts and shock your muscles. Our bodies build up specific strengths when we do the same types of exercises all the time, but by varying your workouts you will expand your physical abilities.

Find a workout buddy

There is strength in numbers, and by having a friend who is holding you accountable there will be no more excuses for the “no show” at the gym. Getting yourself the right workout buddy could be the difference between failure and results. Your gym buddy can help to push you through the motivational struggles and help to mentally and physically support you by boosting your commitment and confidence. Also remember that two minds are better than one; your workout buddy will bring different knowledge and skills to your workouts, potentially introducing new exercises and helping to improve form.

Comparing yourself to others will not help

Looking at girls with abs in a bikini may be inspirational to some people and daunting to others. When trying to achieve your goals you should keep it real and not compare yourself... easier said than done, we know! Everybody is different, and every body is different, but its still so easy to fall into the trap of self-hate. Remember; everyone has something that they wish they could change about themselves. Even if we all ate exactly the same thing and did the same amount of exercise, we would still not all look the same. Therefore, it’s important to keep positive by showing yourself a little love and focusing on the areas that you can improve.

Girl eating toast

Don't give up if you have a setback

Do not beat yourself up if you have a small setback… you’re only human and these things happen. One bad meal or taking a weekend off exercise will not ruin everything you have achieved so far, embrace the rest and start fresh as soon as possible. Don’t dwell on the Krispy Kreme that accidentally fell in to your mouth, put it behind you and get back on track! Always remember, it’s much harder to work up to a point than it is to fall back down, so get back on it as soon as you can.

Make it a habit

Living well should be a lifestyle and not a phase! Once you start to make healthy living a habit, the end goal will seem less far away and the daily struggle to hit the gym in the morning will disappear. You should aim to get to a point where healthy diet and exercise fits your day the same way brushing your teeth does; without even having to think about it. To achieve this you need commitment and, a real passion to reach your goals.

Set up the right environment

Maintaining willpower is difficult, especially on those evenings in front of the TV when all you can hear is the family pack of chocolate buttons you bought “in case of emergencies” calling your name. Make small changes to your environment that make it harder for you to ‘fall off the wagon’ and supports the end goal. In the kitchen, make yourself have to work to find treats, for example in backs of cupboards or top shelves, but easy to find fruits and vegetables where you can just grab and go. If you feel like you don’t have the will power to say no, don’t keep ‘naughty’ food that you need to try and avoid in the house, instead stock up on healthy treats and give yourself the best possible chance at success.