How to Stay on Top of Fitness Goals When Lacking Motivation

Maintaining exercise goals can be a challenge that many of us are all too familiar with. One week we are crushing our workouts and the next we’re debating if we can get away with skipping that day’s session. Factors like weather, lack of time and sleep can sabotage our progress and throw our goals off track. Dr. Josh Sandell of Orthology, a world-class solution for rapid recovery from physical injuries and chronic pain, is explaining how to be strategic in staying on top of your fitness goals.

Set specific goals: Don’t rely on a plan to simply head to the gym for an hour a couple of times a week. You’re likely to lose interest and waste time figuring out what to do and how to do it. Choose a specific workout each day like kettlebell training, treadmill sprints or a Zumba class to keep your workouts fresh and specific. Do your research on the exercises you plan to do ahead of time, or ask a fitness floor staff member for help so you don’t waste time and energy. Add classes or workout plans to your schedule and mark it on your calendar. This will help you turn your vague goals into more specific and achievable tasks.



Start out small: Out of shape individuals shouldn’t expect to be marathon ready in a few weeks of working out. Break down your goals into a series of smaller goals like increasing run time by two minutes each day to build up to larger goals. The thought of attempting larger goals in general can be daunting and often make us want to give up. The satisfaction of achieving small, more attainable goals will help keep you motivated and set to succeed in long-term goals.

Track your progress: Tracking any changes you see can be extremely rewarding when feeling like no progress has been made. Take notes and progress pictures and track your measurements like body weight and changes in strength. Reassess and record progress on a regular basis, even if your strength goals aren’t where you thought they would be, you can look at your notes and see that you’ve increased weight on strength training exercises since you started.

Allow for imperfection: Don’t abandon your goals when life gets in the way. It’s common to slip up and take a few days off here and there as life gets in the way. What is important is getting back to exercise as soon as you can to maintain your progress and keep on track of goals. This means if you are running tight on time, squeeze in a quick 20 minute high intensity training session. As long as you continue to make an effort and execute your workouts, the results will follow.

If working out was simple, physical activity would not be a global health crisis. There will be many ups and downs on the road to achieving your fitness goals. It is important to remember that fitness will help you improve the quality of your life and make way for a better, happier you.

About Dr. Josh Sandell, DC, DACBSP, CSCS, ICSSD

Dr. Sandell pioneered the multidimensional, systematic approach to treating orthopedic injuries that sets Orthology apart. The unique methodology he developed is founded on the latest scientific and technological advances in medical research, and is supported by over 5,000 research articles. It’s been proven in many of the world’s top athletes to rapidly resolve injuries, restore function, and improve athletic performance. Now, Dr. Sandell’s unique expertise is accessible to anyone.

Dr. Sandell attended undergraduate school at University of Minnesota Duluth and holds Bachelor of Science degrees in Exercise Physiology as well as Human Biology. He is a licensed Chiropractic Physician and has earned two post-graduate professional certifications in Sports Medicine (DACBSP and ICSSD). In addition, Dr. Sandell is also a Certified Athletic Trainer (ATC) and a Certified Strength and Conditioning Specialist (CSCS).

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