I find the motivation to exercise
To find motivation after overcoming the obstacles that prevented me from moving forward, I listed
my real reasons for getting back into shape. My goal? To invite fitness into my life with pleasure
while knowing the goals I want to achieve with each session.
I examine my performance
If I postpone a session, then another, I react quickly. It’s time to question myself. I open my training
diary and list the reasons that prevent me from staying focused on my goals or enjoying them:
● I have sacrificed my weekly evening with friends to run and I don’t feel like it.
● Once it’s time for my session, I’m too tired.
● I can’t get my session done in the allotted time. By the time I get home, get my things and go
to the gym, I only have 10 minutes left to exercise.
● I get stuck on a step in my training programme. The movements seem difficult, I can’t get
● I’m bored and exercising alone no longer suits me.
Phew, that’s it. Now it’s time for the solutions!
I find practical solutions
To overcome each obstacle, I find a real solution:
● I’m revising my schedule to make room for what’s important to me. By switching to 3 short
weekly sports sessions during the lunch break, my evening with friends is back on the
● I adapt my diet and my sleep time to my physical activity and I give myself more rest. I have
the energy I needed to get going!
● I plan for more than just the time spent exercising: transport, warm-up, cool-down and so
on. In fact, by training at home, I remove many of these obstacles.
● I approach difficulties from a different angle. After a strength training challenge, I resume my
exercise plan with more peace of mind.
● I ask a friend to go running with me. My training becomes more meaningful and we motivate
● I try out new forms of physical activity. Maybe I just need the adrenaline to get me going
I (re)discover my true motivation for staying fit
What if I had simply forgotten my real reasons for exercising? Instead of writing “work out” in my
agenda, I write down what really motivates me. By focusing on the result I want to achieve rather
than the tasks I have to do, I set myself up for success. The more concrete the results, the better:
● To be able to wear this shirt that I love again. I put it on display in my home fitness area.
● No longer running out of breath when I walk up the stairs at the office.
● Receiving a compliment from someone close to me for my shapely abs.
● Enjoying my winter sports holiday without being tired on the second day of skiing.
● Various other reasons to exercise.
I maintain my motivation over time
Of course, my relationship with exercise will have its ups and downs. I avoid being too hard on
myself. I keep my motivation on track for the long term by having some safeguards in place:
● Whatever happens, I do the number of sessions scheduled for the week. I do what I want
with the time I give myself as long as I’m moving. A little bit of exercise is better than none at
● I stay positive and celebrate every success.
● I break down my goals into small steps that are within my reach, with measurable results.
● I am honest with myself and do not demand the impossible. Exercise is more than just miles
on my stationary bike or rowing machine. It’s a way of looking at my life and taking control of
it. I am not forced to create an unbearable to-do list or to become an athlete.
● I remain flexible: if my desires change, I adapt. I listen to what is good for me.
Bonus: my quick tips to get motivated again
For the days when nothing works, I can try these tips to boost my motivation:
● I adopt the 5-minute method: I’m not motivated to exercise for an hour, but I can do it for 5
minutes, right? I get dressed and warm up, giving myself the option of not doing the whole
session. You can bet that once I get going, I’ll keep going!
● I use visualization to imagine myself after the effort: I picture myself after the session, proud
of myself for having gone all the way!
By sticking to my training programme, I benefit in every way: less stress, more creativity, good
physical condition, better health and many more benefits. I become the version of myself that I
want to be!
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