Change your focus

Weight loss can be a great short-term goal—especially if you’re working toward a specific event like a wedding, vacation, or reunion. But if you’re relying on the number on the scale to keep you motivated, that motivation usually fades once progress slows or life gets busy.

Instead of making weight loss your only reason to exercise, start focusing on performance, strength, and progress. These are things you can control every single workout, and they provide wins that go far beyond the scale.

Ask yourself:

• Can you lift 5 pounds more than you did last month?
• Did you finally perform your first pull-up or push-up?
• Does your workout feel easier than it did when you started?
• Are you recovering faster between sets?
• Is your technique stronger and your movement more confident?

These are all signs that you’re getting fitter—even if the scale hasn’t moved.

Another great way to stay motivated is to track your workouts. Record the weights you lift, the reps you complete, or even how long your workout takes. Maybe this week you finish your routine 3–5 minutes faster while maintaining great form. That’s progress worth celebrating.

Shift your focus from chasing a number on the scale to becoming a stronger, healthier version of yourself. When your goal is to improve your performance, master your technique, and build strength, motivation becomes much easier to maintain because you’re creating small wins every step of the way.

Set Yourself Up for Success

Let’s be honest—once the excitement of starting something new wears off, staying consistent becomes the real challenge.

The good news? You can make consistency easier by planning ahead.

Pack your gym bag the night before with everything you’ll need: your workout clothes, shoes, water bottle, toiletries, and lunch.

If you’re working out at home, lay out your clothes, socks, shoes, and any equipment you’ll be using. Set your alarm, prepare your breakfast or post-workout snack, and commit to going to bed 30 minutes earlier so you’re well-rested.

The fewer decisions you have to make in the morning, the more likely you are to follow through.

Success isn’t about willpower—it’s about creating an environment that makes the healthy choice the easy choice.

Remember, consistency doesn’t come from motivation alone. It comes from preparation. Every time you show up, you’re reinforcing the habit, and with enough repetition, those healthy choices become part of your routine.

Preparation makes consistency possible. Consistency makes results inevitable.

The Huffingpost reports that it takes anywhere from “21 days to 8 months to make a new habit stick.”

https://www.huffingtonpost.com/james-clear/forming-new-habits_b_5104807.html

Schedule Your Workouts Like Appointments

At the beginning of each week, take a look at your calendar and schedule your workouts just as you would a doctor’s appointment, business meeting, or your child’s activities.

Block off that time and treat it as non-negotiable.

When someone asks, “Are you free on Thursday at 12:00?” your answer can simply be:

“I already have an appointment.”

And that’s true—your appointment is with yourself.

You don’t need to explain, justify, or apologize for making your health a priority.

When you schedule your workouts in advance, you’re far less likely to skip them because something else comes up. Instead of trying to “fit exercise in,” you’ve already made it part of your week.

Show up for that appointment the same way you would if someone else were waiting for you.

Because in a way, someone is.

Your future self is counting on you.

Do Activities You Enjoy

One of my clients has a love-hate relationship with the gym.

She understands the benefits of strength training and uses it to support something she truly loves—playing dek hockey.

On any given Saturday, she’ll spend five or six hours on the court, playing in tournaments or stepping in as a substitute for different teams. Her passion for the sport keeps her active, motivated, and committed. Combined with regular strength training, she’s lost more than 30 pounds and, more importantly, has maintained that weight loss for years.

The lesson?

You don’t have to love every workout, but you should enjoy being active.

Whether it’s biking, hiking, running, swimming, pickleball, dancing, bootcamp classes, or recreational sports, finding an activity you genuinely look forward to makes it much easier to stay consistent.

Exercise shouldn’t always feel like another task on your to-do list. The more you enjoy the process, the less you’ll have to rely on motivation to get started.

The best workout isn’t the “perfect” one—it’s the one you’ll actually keep doing.

Use New Fitness Gear as Motivation

Sometimes, a little retail therapy can be enough to get you excited about working out again.

Treat yourself to a new pair of lifting gloves, wrist straps, hooks, resistance bands, or a fresh workout outfit. Even something as simple as a new pair of sneakers can make you want to head to the gym and put them to good use.

Before your workout, do whatever helps you feel confident. Maybe that’s putting your hair up, throwing on a little makeup, or wearing your favourite leggings and top.

When you feel good, you’re often more motivated to move.

You can also make your workout feel more enjoyable by adding something to your water, such as creatine or a flavoured electrolyte drink. If you normally use a pre-workout and it works well for you, that ritual alone can help put you in the mindset to train.

If you’re looking for a bigger motivational boost, consider investing in something you’ll use regularly, such as wireless headphones, a smartwatch, or a fitness tracker.

Having new gear to try out can make getting to the gym feel exciting again.

Motivation naturally comes and goes. Sometimes, giving yourself something new to look forward to is all it takes to get back into a consistent routine.

Make Cardio More Enjoyable: TV, Music & YouTube

If cardio is something you struggle to enjoy, use that time wisely.

Watching a show, listening to a podcast, or learning something new can turn cardio into something you actually look forward to. It gives you a chance to check out for a little while, take a mental break from your day, and still do something positive for your health.

Sometimes the hardest part of cardio is simply getting started. Having something entertaining or interesting to focus on can make the time pass much faster — especially when you’d rather be doing almost anything else!

I have a friend who uses hockey season as his weight-loss strategy. Over a few months, he lost 20 pounds simply by riding his stationary bike while watching hockey — something he was already going to do anyway. He combined something he enjoyed with movement, and the results followed.

Music can also completely change your workout experience. The right playlist can improve your mood, give you energy, and help you push through those moments when motivation is low.

Music might not make the workout physically easier, but it can make the experience more enjoyable — and that matters.

You can use a music subscription service like Spotify or Apple Music to create playlists that energize you, or simply search YouTube for workouts, motivational videos, podcasts, or topics you want to learn about.

Motivational & Inspirational Videos

Sometimes you don’t need another workout plan. Sometimes you need a reminder of why you started.

Turn up the volume and listen.

You don’t even need to watch — listen while walking, doing cardio, stretching, or even sitting quietly.

Be open.

Absorb the words.

Let the emotion move you.

Sometimes inspiration comes first, and action follows.

Some Is Better Than None

Give yourself permission to do less.

There will be days when you would rather be doing almost anything else than working out. That’s normal. The goal on those days isn’t to have your best workout ever — it’s simply to keep the habit alive.

Getting yourself to the gym is already 50% of the battle.

Once you’re there, give yourself permission to:

1. Do fewer sets.
   Instead of completing 3–4 sets of every exercise, do 2 sets and call it a win.
2. Complete part of the workout.
   Tell yourself you only need to get through the warm-up or the first half of your workout. Once you get moving, you may find your energy improves and you want to finish.
3. Leave without guilt if you need to.
   A shorter workout is still a workout. Showing up reinforces the identity of someone who takes care of their health.

Remember: consistency beats perfection. Every time!

A 20-minute workout you actually do is always better than the perfect 60-minute workout you keep skipping.

Habits of Success

What do you tell yourself before you go to your workout?
When you enter the building?
What are your habits of success to ensure the workout you are going to have is at least going to be good?
After you are done/leave?  

Not all workouts are great, but they are at least good.

You can, through practice, talk yourself into a workout.

My pre-workout, workout, post-workout mindset game plan goes something like this: 
(a mimi pump up session in my head)

Pre Workout

“this is going to be the best workout ever”
“a strong me, is a healthy me”
“sweat is fat crying”

During the Workout

“focus on perfect reps”
“mind-muscle connection”
“blinders on, there is no one here but me – block out the people around you”

Post Workout

After your done, give yourself a pat on the back for going (mental high five), feel accomplished, and
another workout in the books.

Clock In Days

Remember those old time card machines?

My first job taught me this lesson.

We didn’t have a fancy app to track our hours — we literally had to “clock in” when we arrived and “clock out” when we left.

And I’ll be honest… there were plenty of days when I didn’t want to be there.

I worked in a fish restaurant. It was smelly, greasy, and the hours were long. It wasn’t always fun, but I showed up because I had a responsibility to do the work.

Fitness is the same way.

There will be days when you don’t feel motivated. Days when you’d rather stay home, skip the workout, or do something else.

Those are your “clock-in” days.

You show up. You do the work. You leave.

No need to have the perfect mindset. No need to crush a personal best. No need to feel excited.

Put your headphones in. Keep your head down. Focus on what you came to do.

Sometimes you’re running on autopilot — just moving through the workout and checking the boxes.

And that’s okay.

Because every time you show up on a day you didn’t want to, you are proving to yourself that you can keep commitments even when motivation is missing.

You may not always love the process in the moment, but you will always appreciate the results that come from staying consistent.

Use Positive Reinforcement

Sometimes you have to give yourself a little extra motivation to show up.

Think of it as a reward system — not a bribe. 😉

Create small rewards that make completing your workouts something you look forward to.

Daily rewards can be simple:

• Grab a protein shake from the smoothie bar instead of making one at home.
• Enjoy your favourite coffee after your workout.
• Take the time to shower, wash your hair, and feel refreshed after moving your body.

For bigger milestones, create bigger rewards.

After completing a week or a month of consistent workouts, treat yourself to something you enjoy:

• A manicure or pedicure
• A massage
• A new workout outfit
• Those sneakers you’ve been eyeing

The reward doesn’t have to be expensive. It just needs to be something that feels meaningful to you.

The goal is to start associating your workouts with positive experiences. When you celebrate your consistency, you reinforce the habit — and those small wins add up over time.

Remember, you are not just rewarding the workout. You are rewarding yourself for becoming someone who keeps promises to yourself.

Be an Early Bird (or Non negotiable Self Care)

One of the easiest ways to make sure your workout happens is to make it a priority before your day gets busy.

For many people, the best time is first thing in the morning.

Get up, get moving, and check it off your list before emails, work, errands, family responsibilities, and unexpected problems have a chance to take over.

When your workout is done early, you don’t spend the entire day wondering, “When am I going to fit this in?”

It’s already done.

Now, being an early bird doesn’t mean you have to wake up at 5 a.m. if that doesn’t work for you. The important part is choosing a time that works and treating it like an appointment you cannot cancel.

Your workout needs a place in your schedule — not just a place on your wish list.

When you make movement a priority, you are far more likely to stay consistent because you stop waiting for the “perfect time” and start making it happen.

Focus on the AFTER

Sometimes the hardest part of a workout is simply getting yourself there.

Instead of focusing on the effort, focus on how you will feel afterward.

When you arrive at the gym, take a few minutes to mentally prepare. Walk through your workout, visualize your exercises, and think about how you are going to move through your session.

If the gym is busy, don’t let that derail you. Use what is available, make adjustments, and keep an eye out for the equipment you’ll need next.

Once you start training, focus on the process:

• Count your reps.
• Pay attention to your form.
• Feel the muscles working.
• Be present for each movement.

Set a timer and challenge yourself to complete your workout in 30–45 minutes. Put your phone away, avoid distractions, and give yourself the gift of focused time.

After your workout, take a moment to reflect:

How do you feel now compared to when you walked in?

What went well?

What can you improve for your next workout?

Exercise creates powerful positive changes in your brain. Movement can increase chemicals involved in mood, motivation, and feelings of reward, which is why so many people experience that “post-workout high.”

Pay attention to that feeling.

Remember it.

That feeling is one of the reasons you keep coming back.

Time of Day

I believe 5 a.m. is one of the best times to train, but the best time is really the time you will consistently show up.

Changing your workout time can also change your experience — different people, different energy, and a different atmosphere.

At my gym, this is generally how the day flows:

• 5 a.m. – Calmest time, quiet and focused.
• 7–8:30 a.m. – Often quieter as people head to work.
• 9 a.m.–12 p.m. – Older, calmer crowd, but the gym is busier.
• 1–3 p.m. – Quieter, with many regulars.
• 4 p.m. onward – Evening crowd, younger, more energy, and a much busier atmosphere.

If you prefer a quieter gym experience with less waiting for equipment, an earlier workout may be your best option.

But the best workout time is the one that fits your life and helps you stay consistent.

Remind Yourself of the Goal

What is your goal?

Why did you start this journey toward a stronger, healthier version of yourself?

What is your bigger why?

On the days when motivation is low, reconnect with the deeper reason you train. Sometimes reminding yourself of that purpose is enough to get you through the gym doors.

Maybe you want to be a role model for your kids.

Maybe you know exercise makes you feel better mentally and physically.

Maybe you want to maintain your strength, independence, and confidence as you age.

Maybe you want to challenge yourself and prove what you are capable of.

Or maybe you simply want to feel good in your own body.

Your reason is personal.

Take a moment to ask yourself:

Why do I really train?

When your goal means something deeper than just a number on a scale, it becomes much easier to keep showing up.

Try Something New

We all hit a lull sometimes.

If your workouts are starting to feel repetitive, try adding something different to bring back some excitement. Take a break from your usual weight training for a week and try a new class or activity — hot yoga, pole fitness, a dance class, a bootcamp, or something else that challenges you in a different way.

There is a reason we get excited when we start something new. New experiences create curiosity, energy, and a fresh sense of motivation.

This doesn’t mean you are giving up on your fitness routine. Think of it as a fitness vacation — a chance to move your body in a different way while giving your mind a break.

Often, this small change is exactly what you need to come back to your regular training feeling refreshed, energized, and excited to lift again.

Micro Notes & Quotes

Post motivational quotes around the house, or where you would most likely see them (fridge?), so you are constantly reminded consciously and subconsciously how hard work in the gym pays off.  

If you find a quote or word that just speaks to you, time to write it down and remind yourself constantly.

Create a Mini Competition

Sometimes a little friendly competition is all you need to bring your energy back.

Find the person in the gym who inspires you — the one who is focused, consistent, and working hard.

Use their intensity as motivation.

Imagine you are competing against them. Can you match their effort? Can you focus a little harder? Can you push yourself to give just a little more?

This isn’t about comparing your body, your strength, or your journey to someone else’s.

It’s about using the energy around you to challenge yourself and raise your own standards.

Sometimes seeing someone else work hard is the spark you need to remind yourself: I can do that too.

Watch a Competition or Fitness Event

Sometimes inspiration comes from simply being around people who are passionate and committed.

Watch a bodybuilding show, CrossFit event, Spartan Race, or another fitness competition.

The energy is contagious. You start cheering for the competitors, feeling inspired by their dedication, and remembering what is possible when you stay consistent.

Put yourself around people who represent where you want to be.

Sometimes that little spark is all you need to get moving again.

Borrow Motivation + Inspiration

Sometimes your own motivation needs a little help.

I recently asked the question “How do you stay motivated?” in several different Facebook groups.

I asked the question in different ways to see what types of answers people would share, and the responses were incredibly varied.

The great thing about motivation is that what inspires one person might spark something in someone else.

Take some time to read through their answers below.

I’m confident you’ll find at least one reason — maybe several — that reminds you why you started, helps you push through a tough day, and gives you that extra boost to get your workout done.

Group A | Fitness competition athletes who have competed, or have a goal of competing.

Group B | IIFYM (If it fits your macros)
Both men & women in the group.  

Group C |  Fit In Your 40’s And 50’s. Both men & women.

Group D: Barbells & Ponytails Squad – those into lifting, just starting out and trying to stay motivated.  Mainly women.

Group E | Allison Ethier Facebook Page

Hire a Personal Trainer or Online Coach

I asked my clients this same question, and their answers were very similar to what I saw in fitness groups:

They want to stay strong, be a role model for their kids, feel better, and when motivation starts to dip, they know they need support and accountability.

Sometimes getting yourself to the gym is already 50% of the work.

Having a plan, accountability, and someone to guide you can make the other 50% much easier.

When in doubt, hire out.

If you need more structure but aren’t ready for one-on-one coaching, check out my on-demand training programs available through my app and online store. You’ll get the workouts, guidance, and structure you need to keep showing up — even when motivation is running low.

Stop waiting for motivation. Get a plan and start building momentum.