It’s that time when keeping up with your fitness goals can start to feel challenging. Maybe you began with energy and enthusiasm—you joined the gym, exercised consistently, and noticed improvements in your strength and endurance. But as the weeks go by, obstacles can start to creep in.
Don’t worry! There are plenty of strategies to help you stay active and keep progressing toward your goals.
Hurdle #1: "I don’t have enough time to exercise."
Health coach tips:
Bring your gear with you: Take your gym bag to work so you can exercise during lunch or head straight to the gym afterward.
Mini workouts add up: Three 15-minute sessions throughout the day can be just as effective as one 45-minute workout. Short on time? Even five minutes of focused movement is better than none.
Morning workouts: Exercise first thing in the day before distractions or obligations take over.
Sneak in activity: Take the stairs, stretch at your desk, ride a stationary bike while watching TV, or do quick strength exercises during commercial breaks.
Socialize actively: Instead of meeting friends for coffee or lunch, go for a walk or explore a nearby trail together.
Family-friendly fun: Swap sedentary activities for movement-based ones—bike rides, skating, playing sports, or enjoying your child’s favorite game together.
Hurdle #2: "I’m discouraged because I didn’t see immediate results."
Health coach tips:
Set realistic, layered goals: Establish short-term, medium-term, and long-term targets so you can celebrate progress along the way.
Track habits, not just results: Note your activity, nutrition, and energy levels daily, but weigh progress or measure inches every one to two weeks.
Celebrate holistic changes: Pay attention to improvements in energy, endurance, strength, stress levels, blood pressure, or mood—not just weight.
Reward yourself: Pick meaningful, motivating rewards for achieving daily, weekly, or monthly goals—think a massage, a favorite movie, or a small treat that brings joy.
Hurdle #3: "I’m experiencing burnout with my current routine."
Health coach tips:
Switch it up: Change the time of day, move workouts indoors or outdoors, try a new piece of equipment, or take a class you haven’t tried before. Even reordering exercises can keep things fresh.
Start small and build: Set simple, achievable goals at first and gradually increase time, distance, or intensity as your momentum grows.
Find a buddy: Exercising with someone who shares your goals adds accountability and support—and makes trying something new less intimidating.
Do what you enjoy: Exercise doesn’t have to be a chore. Play sports, try dance, martial arts, or any activity that gets your body moving and makes you smile.
Hurdle #4: "I don’t have support from family or friends."
Health coach tips:
Create your support system: Ask a co-worker, friend, or fellow gym member to be your workout partner.
Share positively: Talk openly about your healthy habits and how important they are for your well-being.
Self-affirm: Celebrate your successes even if others don’t. Your progress matters!
Communicate your needs: Let loved ones know how their support helps you maintain your health and happiness. Ask for encouragement while respecting that they may not be ready to change their own habits.
The Bottom Line
Staying active isn’t about perfection—it’s about finding strategies that work for your life, schedule, and preferences. Small changes, creative solutions, and self-compassion will help you stay on track, no matter the time of year.
