Motivation is a finicky concept. When starting a new fitness program we are unstoppable! We feel like we can take over any goal. We are bursting with energy, we are trying things we never did before, we are excited to learn new things. This lasts about several weeks, then it starts getting old. We skip a workout one day, then two, then slack on our diet… before we know it, an entire week has gone by and we have reverted to our old habits. So how do we keep motivation alive?

First, know that it is completely normal NOT to be motivated ALL the time! Instead picture motivation like a wave. There are peaks and there are lows and you just have to ride the wave. Here are some tips on helping you get your motivation back on track.

Don’t lose perspective of your WHY

When you feel less motivated, remember why you started the program in the first place. Was it to have more energy to play with your kids or to live a healthy lifestyle so you can be around for a long time. I find visualizing your success extremely helpful. If you are a visual person, try putting a photo or image where you can easily see it on a daily basis as a reminder or create a vision board of your goals. If you are more auditory, write out a mantra or phrase that you can repeat to yourself to keep you going when the going gets tough.

Remember your WHY

Go through the motions: Fake it ‘til you make it

One thing I have learned recently is that when motivation lacks it is not a reason to quit. Although you don’t feel like working out or making another meal plan, just do it anyways! Don’t overthink it. When we overthink something we already lack motivation doing, we tend to find reasons to talk ourselves out of doing it. Fake motivation, this is where discipline steps in. When motivation lacks, let discipline take over. And before you know it, motivation will make its way back, guaranteed.


Accept that you will not always be motivated…

Some days or weeks might seem harder than others but instead of quitting, show up and you will see that it will come back. When you accept and acknowledge this, you learn to see your level of motivation as a gage and see if there is anything you can do differently. Instead of taking it as a cue to give up, take it as an opportunity to try something new or change it up a bit. Maybe try a new fitness workout (there are so many out there, so many apps and if you have all-access Beachbody on Demand, then you have no excuses not to try something different) or spice things up with your meal prep. Try new foods, new moves, push a little harder, take up a new sport, etc.

Just rest assured that the feeling will eventually pass and before you know it your motivation will come back.


Join a Challenge Group for Accountability

People who have an accountability partner or join a challenge group have greater success of sticking to a program and losing weight. In fact, according to a 2011 study published in Psychology of Sport, the dropout rate if you have a fitness buddy or support system is as low as 6.8%, hence 93.2% success rate in sticking to your program for a year! In fact, that’s what was the game changer for me when I joined Beachbody. My coach was amazing and her challenge groups just reinforced the positive energy and the healthy habits I was instilling in my own life. That’s also what pushed me become a coach myself! So much positive energy, you have no excuses not to workout and change those unhealthy habits.

So, if you are feeling a little unmotivated these days or don’t know where to start, join me in my upcoming Challenge Group: Shape up for Summer! And see your motivation soar!

Summer Shape

Tell me, how do you stay motivated?

Published by

Alexandra Fioriello

Wellness/happiness/motivation coach who also happens to be a senior marketing research consultant and mom to two amazing yet very assertive and demanding toddlers.


  1. YES YES YES. Once I realized I’d probably never really feel like working out, it made it that much easier to just force myself to do it anyway! And then, surprise surprise, I never ever regretted working out. I have to remind myself how I feel AFTER the workout – and just stop making excuses! ;p

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