We’ve all been there. It’s time to workout but you just have no motivation to do it. When you feel stuck, burnt out, depressed or just discouraged, it can be frustrating and put you in a fitness funk. Here are some ways that will help you get back to the right mindset and focused on your health and fitness.


Reflecting back on why you joined the gym, started running for a race or began training for a competition can help you get your butt back in high gear. Writing down your goals and hanging them up where you can see them everyday is a great way reminder as you start your day. Also, I find that motivational quotes and inspirational photos help get you mentally focused so that you are physically ready to train.


As a trainer, I practically live at the gym! Between clients, programming and doing my own workouts, I am in the same environment every day 8 to 12 hours . Mentally it can be tough and it can cause my own workouts to suffer. Even though I always train hard, sometimes I find myself just going through the motions with low motivation. During my off season from fitness competitions, I grew a lot of muscle and strength which helped me find a new goal…power lifting! This required a whole switch up in my program and daily workouts. Now every training session, I have a specific goal, which allows me to stay focused and beat any burnout.

If you find yourself bored or lacking motivation, try something new! Whether it’s a new weekly class, a different program or working with a personal trainer, changing your typical routine will keep your mind and body fresh!


Schedule your workouts as an appointment in your calendar for the upcoming week. Not only will this help with your time management and make you feel good about having a plan, but it will also make yourself a priority. Would you cancel an appointment with your doctor? No! So why would you cancel on yourself?


Sleep is one of the most important parts of recovery. It is hard to do anything 100% when our bodies are not rested, inside and out. A lack of sleep can lead to low energy levels, poor physical performance, irritable moods and decreased mental alertness. Aim to get 7 to 9 hours of sleep.


Change up your playlist! Download new and upbeat songs that will keep you moving! I create playlists specifically for working out that keep me motivated and focused.


Having a workout partner is a great way to keep you accountable. They understand the ups and downs of working out, which is why they will encourage you to make time to workout and stay on track. There is nothing more motivating when you surround yourself with people who have the same goals and train hard to reach them. Having a workout partner will give you that push you need inside and outside of the gym.


Get outside and move your body! Taking a walk, chasing the dog in the yard, playing ball with friends or bike riding are all refreshing ways to get in physical activity. I find that when I am outside, my mood instantly gets better and I forget about all the little things on my mind. It’s important to clear your head and have some fun.

Remember, fitness funks are normal and we all go trough them. However, it is important to do something about it when you are in one. Take the time and effort to make changes that will mentally and physically get you back on track. Utilizing these simple tips will help you stay consistent in living a healthy lifestyle and focused on your fitness goals.

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