How Can Clients Stay Consistent With their Fitness Goals?
Unlock the secrets to unwavering fitness commitment with evidence-based strategies and expert insights. Delve into practical tips that go beyond mere motivation, ensuring fitness becomes a natural part of your lifestyle. This article demystifies how to sustain your fitness goals, with expert advice steering you clear of common pitfalls and towards long-term success.
- Create a Random Reward Scheme
- Focus on Identity-Based Goals
- Build a Routine, Not Motivation
- Find Enjoyable Forms of Movement
- Integrate Mindfulness into Fitness Routine
- Adjust Fitness to Fit Your Lifestyle
- Prioritize Sustainable Routines Over Quick Fixes
Create a Random Reward Scheme
As someone who has competed professionally in endurance sports for over 15 years, one piece of advice I give to help clients stay consistent with their fitness goals is to create a random reward scheme. The anticipation of a reward can be a stronger motivator than the reward itself. For example, use a six-sided die and pick two numbers. Every time you complete a workout, roll the die, and if it lands on your chosen numbers, reward yourself with something predetermined-perhaps a contribution towards new gear. Additionally, integrating visual progress trackers is key. Much like the donation thermometers at libraries, a visible tracker keeps you motivated. I once worked with an athlete who filled a jar with pennies every time a workout was completed. This not only made progress tangible but also reinforced the identity of being someone who consistently shows up. Lastly, simplify your fitness routine by starting small and realistic. After coaching numerous athletes, I've learned that many overestimate their available time. If you think you have twelve hours, plan for eight to avoid burnout. Focus on creating a sustainable, realistic routine that gradually builds into larger commitments over time.
Focus on Identity-Based Goals
The Power of Identity-Based Goals is the secret weapon for clients to stay consistent. In the world of fitness, consistency is the key to long-term success. Yet, many people struggle to stay on track with their fitness goals.
My top piece of advice for my clients to stay consistent: Focus on WHO you are becoming vs. what number your scale or clothing size will be.
"Too often, people set goals like 'I want to lose 20 pounds' or 'I want to fit into a smaller size'." "While these are great targets, they don't create lasting motivation, because once the goal is achieved, often people revert back to their old habits."
Why Identity Goals Work
Rather than chasing temporary outcomes, identity-based goals help people adopt long-term habits by focusing on the type of person they aspire to be.
For example:
Instead of saying, "I want to lose weight," say, "I am the kind of person who makes healthy choices daily."
Instead of saying, "I want to work out three times a week," say, "I am someone who prioritizes my health and stays active daily."
By aligning actions with identity, clients naturally build habits that lead to success without relying solely on willpower.
The Power of Small Wins
Another crucial element of consistency is celebrating small wins. Many people get discouraged when they don't see immediate results, but recognizing progress—no matter how small—keeps motivation high.
Ways to celebrate small wins include:
Acknowledging non-scale victories (e.g., more energy, better sleep, improved mood)
Tracking consistency rather than perfection
Rewarding yourself with something meaningful (e.g., a new workout outfit or a relaxing activity)
Final Thoughts
"Your fitness journey isn't just about a number on the scale—it's about becoming the best version of yourself." "By embracing an identity that aligns with your goals and celebrating small wins along the way, you set yourself up for long-term success."
Build a Routine, Not Motivation
One piece of advice I always give our customers, busy moms, or anyone starting their fitness journey is to focus on building a routine, not relying on motivation. Motivation comes and goes, but habits are what keep you showing up, even on the hard days.
Start small and be realistic. Commit to moving your body daily, even if it's just 10 minutes. Set your workout clothes out the night before, schedule your workouts like appointments, and find accountability, whether it's a friend, a fitness group, or a supportive community like MBS.
Most importantly, give yourself grace. Fitness isn't about perfection; it's about consistency over time. Celebrate small wins, listen to your body, and remember that showing up is what leads to real progress.
Find Enjoyable Forms of Movement
One of the most valuable pieces of advice I give to clients is to find a form of movement they genuinely enjoy and to make it a non-negotiable part of their routine. Whether it's Pilates, swimming, walking, or team sports, consistency comes naturally when fitness doesn't feel like a chore. I also stress the importance of setting realistic, incremental goals and celebrating small wins along the way. These steps help build long-term habits that are sustainable, even during busy periods or when motivation wanes. My philosophy is grounded in the idea that movement should be both functional and enjoyable, ultimately enhancing one's quality of life rather than adding stress.
A great example of this approach is a corporate professional I worked with who was experiencing chronic back pain due to long hours at a desk. Initially, they found structured exercise intimidating, so I introduced them to Pilates as a way to gently strengthen their core and improve posture. Over several months, we built a tailored program that combined weekly Pilates sessions with stretches they could do at home or in the office. As their pain reduced and their mobility improved, they gained the confidence to try more dynamic activities, eventually signing up for recreational cycling. The key to their success was that the journey started with something approachable and enjoyable. With over 30 years of experience in musculoskeletal health, I was able to identify their needs and guide them towards a plan that didn't just relieve pain but helped them thrive.
Integrate Mindfulness into Fitness Routine
I specialize in supporting individuals with eating disorders, including athletes. One key piece of advice I give is to integrate mindfulness into your fitness routine. This means being present during your workouts, focusing on how your body feels rather than how it looks. This approach helps build a positive relationship with exercise, making consistency easier. From my experience working with athletes, setting realistic, personalized goals is crucial. For instance, a runner aiming to incorporate strength training can start with short, enjoyable sessions to build a routine without overwhelming themselves. Personalization and a sense of achievement keep motivation high. Lastly, celebrate non-physical achievements related to fitness. Recognizing improvements in endurance, mood, or stress levels can redefine success, shifting focus away from appearance-based goals. This perspective helps maintain long-term consistency and overall well-being.
Adjust Fitness to Fit Your Lifestyle
To stay consistent with fitness goals, I advise people to adjust their training and nutrition to fit their lifestyle, rather than changing their lifestyle to accommodate a training and diet plan.
The first approach assumes that your fitness routine should adapt to your current lifestyle without disrupting your hobbies, daily responsibilities, or personal preferences. The focus here is on flexibility and introducing healthy habits without making radical changes to your daily life. This involves tailoring workouts' frequency, duration, and intensity and dietary choices to align with your preferences and tastes.
The second approach, on the other hand, involves restructuring your lifestyle to prioritize fitness and nutrition goals, which often require significant discipline and sacrifices. Over time, this option tends to become unsustainable, leading many to abandon healthy habits. For example, if you set a goal to work out every single day, you are setting yourself up for failure. Your mind starts thinking in "all-or-nothing" terms-if you miss one workout, you see it as a total failure. In reality, even one or two workouts a week are better than none at all.
By treating your fitness routine as a natural part of your daily life, seamlessly integrated with your other activities, it becomes second nature to both your body and mind. It's similar to brushing your teeth-you don't overthink whether you feel like doing it; you simply do it.
Prioritize Sustainable Routines Over Quick Fixes
I advise clients to prioritize sustainable routines over quick fixes. While rapid weight loss and intense training can be tempting, they often lead to burnout and inconsistency. Instead, clients should focus on creating a balanced regimen that includes exercise, nutrition, and recovery at a manageable pace, fostering a positive environment that supports long-term success.
