You’re unsure where to begin

“Should I get a gym membership or a Peloton? Should I try yoga classes or go trail running? The options are overwhelming!”

Start with what you enjoy (and what you don’t). If running isn't your thing, don’t aim for a marathon. If you enjoy socializing outdoors, consider joining a softball league. Fitness isn't confined to lifting weights in a dimly lit gym surrounded by others.

Taking any step is better than remaining stagnant. You can always adjust your approach as you progress.

You can’t find the time

“Life is hectic. I barely manage to eat, sleep, and work. How can I squeeze in fitness?”

Look for opportunities in your schedule.

In 2019, gamers spent an average of 3.25 hours daily playing video games. In 2020, people watched 3.2 hours of Netflix each day. By 2022, social media users spent an average of 2.5 hours daily on various platforms.

You might need to cut back on a few episodes of your favorite show, but there’s plenty of time to be found.

You’re struggling to set a goal

“Should I focus on weight loss, muscle gain, speed, or performance? There are just too many choices!”

Avoid getting stuck in indecision and ask yourself some straightforward questions: What feels right? What aligns with your interests? Are there health concerns to consider?

A specific goal helps concentrate your efforts and boosts your chances of success.

But what if you have multiple goals?

Take it one step at a time.

For instance, gaining muscle while losing weight simultaneously is extremely challenging, requiring exceptional commitment and perhaps favorable genetics. It’s wiser to tackle one goal first and then move to the next. Determine which goal is more pressing and start from there.

You have unhealthy habits

• “Takeout is so quick and easy.”
• “My job keeps me sitting all day.”
• “Distractions prevent me from sleeping on time.”

Fitness is about more than just exercise; it's about cultivating positive habits and minimizing negative ones. While this may sound straightforward, it’s certainly not easy.

Let’s stick to our theme: focus on one issue at a time. Identify the habit causing the most harm and begin there. For me, going to bed on time is a challenge, so I've programmed my router to turn off at 10 PM. It may seem drastic, but it works.

Once you’ve tackled one habit, move on to the next. There will always be another habit to address.

You lack motivation

• “I’m too exhausted.”
• “It’s just too hard.”
• “I’m not interested.”

Building fitness is no walk in the park; it demands ongoing effort over time.

Without proper motivation, success is elusive. However, many of us seek motivation from the wrong sources — negative external factors like fear, jealousy, and envy.

No amount of fear-based motivation will sustain you long-term.

True motivation must come from within. You’ll stick with fitness only if you genuinely enjoy it. If you’re feeling unmotivated, it’s time to change things up! Don’t force yourself into activities that don’t resonate with you, especially when there are so many enjoyable options available.

Every workout feels repetitive

• “It’s the same routine every day, week after week.”
• “Training feels like a chore.”
• “I don’t feel the same excitement I once did.”

To counteract boredom, introduce variety into your routine.

If you’re finding your workouts dull, it’s likely because A) you’re not pushing yourself hard enough or B) you need a change. Both could be true.

When I need to spice up my distance running, I incorporate intervals or team sports to break the monotony.

A little change can go a long way.

You can’t get your nutrition in check

“Eating healthily is just too complicated and time-consuming.”

Meal prep is your ally.

Prepare meals in advance. Dedicate some time on Sundays to cook for the week ahead. This way, when you’re tired and hungry during the week, all you need to do is reheat your food.

Keep healthy snacks close at hand. Some of my favorites include veggies with hummus, apples with peanut butter, and salted almonds. I also keep protein bars in my desk.

“I don’t know how to cook.”

Learn! It’s not as hard as it seems.

You don’t need an extensive repertoire of gourmet meals to be considered a cook; 3-4 solid options are more than sufficient.

Your support system is lacking

“My friends and family don’t support my efforts. They resent my attempts to improve myself.”

This can be a challenging situation.

The people closest to you often expect you to act as you always have. Any change can feel threatening to their perspective, leading them to view your progress as a rejection — “Is what we have not good enough? Am I not good enough?”

They might feel abandoned as you pursue your aspirations, which can lead to resentment.

Don’t let their negativity deter you from your goals. There will always be skeptics. Many people struggle with meaningful self-improvement.

But you have the capacity to grow.

Training feels overwhelming

“Exercising is too demanding, both physically and mentally.”

Physical training puts stress on the body, which is necessary for growth. This stress can lead to increased muscle mass, reduced body fat, and enhanced athletic performance.

However, it’s crucial to avoid overexertion.

If you’re feeling physically drained or emotionally exhausted, ease up. Reduce the intensity and allow yourself to recover until you feel like yourself again.

Start slowly and gradually work your way back to your usual pace. Fitness is a journey, much like learning to crawl before walking and then running.

Taking a step back can solve many issues, much like rebooting a computer resolves a range of problems.

Injuries are a common setback

“I finally find my rhythm only to be sidelined by an injury.”

Injuries are an inherent part of the fitness journey.

Almost every fitness enthusiast faces injuries at some point. While the severity varies, the experience is universal.

Instead of viewing injuries as obstacles, see them as learning opportunities.

Pain is our body’s way of signaling that something is off. When we push too far, it can lead to injury.

Don’t dwell in despair during recovery. Instead, reflect on why the injury occurred. There’s likely a specific reason that led to this situation. Identifying the cause can help you take the necessary steps to recover and prevent future injuries.

Cost is a barrier

“Everything seems so pricey these days. I can’t afford expensive gym memberships or gear.”

Time to rethink your social media connections.

Fitness doesn’t have to revolve around high-priced studios or boutique equipment, despite the marketing hype. It’s not about branded apparel or costly supplements.

Fitness is about energy, vitality, and health. It’s about engaging your body and mind to enhance your well-being.

You don’t need expensive items to boost your health and longevity.

With a good pair of shoes, you can walk or run your way to great fitness. A pull-up bar can help you build upper body strength. A simple frisbee can lead to fun, active outings with friends.

Remember, just because something is expensive doesn’t mean it holds value. Conversely, just because something is inexpensive doesn’t mean it lacks worth.

Fear of failure holds you back

“What if I fail? What if I can’t achieve my goal?”

Here’s a little secret: you will fail.

Not necessarily in a catastrophic way, but at some point, you will miss the mark. Fitness isn’t a precise discipline. Trial and error are part of the journey. What works for one person may not work for another, and what worked for you previously may not yield the same results in the future.

Another secret: failure can be beneficial.

It builds resilience, determination, and grit.

Did you know Michael Jordan didn’t make every last-minute shot? His success rate was around 50%. He failed just as often as he succeeded. Yet he’s celebrated as one of the greatest basketball players ever.

He took his shots, learned from his failures, and kept going.

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