How to Stay Motivated to Exercise

August 20, 2016 by in Uncategorized

According to the International Health Club Association, half of all new health club members quit within the first six months of signing up. In addition, 90% of those who join health and fitness clubs will stop going regularly within the first three months. Many things can derail a workout. You’re too tired, too busy or too stressed. You’re bored with your workout or progressing too slowly.

What can be done to stay motivated and help keep you sticking with a long term workout regimen?
You need to counteract those excuses by discovering what motivates you, and use these strategies to develop and maintain an active lifestyle. Start by figuring out exactly what you want to get out of your workouts. For example, you want to be around for your kids or you want to feel better about the way you look.

Next, determine an attainable goal such as exercising twice per week and once on weekends. Creating realistic goals will set you up for success. If your goal becomes too easy, you can always design a new one.
However, just saying you’ll try to work out three times a week isn’t enough. It’s important to choose a specific workout schedule including days and times you are setting aside for exercise. By doing this, you will help avoid the all too common excuse of “there’s no time.”
* Set realistic goals that include clear milestones, and as you progress toward your goal, you’ll find a ripple effect occurs and things fall into place in your work, home life and health.

* Training with an experiences fitness trainer can also be a great way to stay motivated. He/she can help you stick with your program even on those days where you feel like hitting the snooze button a few more times.

* Partner with a friend, co-worker or family member-, someone who will support you and your goals.

* Sometimes, changing into your workout clothes is half the battle. Don’t harp on all the reasons why you can’t work out today, ponder the reasons why you can work out today.

* Add variety to your routine. If every other day you’re on the treadmill with the same exact speed, after a while you may begin to lose your motivation. Once a week, try walking outside or going for a bike ride, or hop on an elliptical machine.

* Erase the concept that if you can’t do at least 30 minutes you’re wasting your time. Exercise burns calories, increases energy, and improves your health – even in small doses.

* Look for ways to incorporate activity into your day, even if you can’t do your normal exercise routine. Take the stairs instead of the elevator. Instead of the local ice cream shop, take your spouse to the boardwalk.

* Do whatever you can to enjoy your workouts. If you start treating exercise like a burden, that’s exactly what it will become. Make your exercises fun and exciting (Listen to your favorite music or speaker) rather than looking at it as a chore you have to do. Don’t let yourself get a bad attitude towards exercising, or you will be more likely to give up.

* Remind yourself of the many health benefits of an exercise program. When you feel like quitting, think about what brought you to exercise in the first place and how it is going to change your life for the better.

So get ready, because you are about to surprise yourself with just how much discipline and dedication you really have towards your fitness goals!


Step 1 Lie on a mat face down.
Step 2 Position your body so your forearms are flat on the mat and your toes are touching the mat.
Step 3 Lift your body so only your forearms and the balls of your feet are supporting your body. Your body should now be parallel to the ground.
Step 4 Hold the position for 20 seconds, lower and then repeat.


Step 1 Begin by lying flat on your stomach.
Step 2 Place your palms flat on the ground directly in front of you and begin pushing yourself upward. Keep your lower body flat on the ground while stretching your back, neck and head toward the sky.
Step 3 Hold the position for about 15 to 20 seconds and lower yourself again.
Step 4 Repeat one more time,

Note- If you find it difficult to stretch your body in this position, use your elbows instead of your hands to propel yourself.

Dov Segal Is a Master Fitness Trainer specializing in weight loss, Post-rehab, muscle strength, back pain, and heart conditions. He has private studios located in Manhattan, Queens and 5 towns. Female and male trainers are available. For more information, you can visit, email or call 347-619-9035

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