Ditch Your Training Funk! Unleash Your Fitness Motivation with These Proven Tricks

By Ange

Have you started the new year and still feel a little lost to find your fitness game?

As someone who’s been in the fitness industry for over a decade, working with women from all walks of life, I’ve seen firsthand how the journey to fitness is filled with highs and lows. It’s not just about raw motivation – that’s a fleeting feeling, after all. It’s also about discipline, the quiet power that keeps us moving forward even when motivation wanes.

But here’s the comforting truth: everyone experiences those gym funks, even us fitness professionals. It’s a normal part of the process, not a sign of failure. So, if you find yourself in a slump, know that you’re in good company. The key is not to beat yourself up over it, but to understand how to navigate through it.

In this post, we’ll explore some strategies to help you overcome these challenging periods:

  1. Understanding Your ‘Why’: Digging deep to find the enduring reasons that drive your fitness goals.
  2. The Role of Rest and Recovery: Learning why sometimes stepping back is the best way to move forward.
  3. Goal Re-evaluation and Planning: Adjusting your approach to ensure it brings you joy and fits your life.
  4. The Power of Social Support: Leaning on others for that extra push when you need it.
  5. Embracing a Change of Scenery: How new environments can reignite your passion for fitness.

Together, we’ll find ways to reignite your fitness journey, blending discipline with joy and a touch of inspiration. Let’s get started!


  1. Have a Powerful ‘Why’

Understanding the deeper reasons behind your fitness goals is like finding your personal compass; it keeps you oriented and moving forward, especially during tougher times. It’s not just about losing a few pounds or getting that summer body – it’s about the profound, personal motivations that spark a lasting commitment to your health and well-being.

Take a moment to reflect: What drives you? Maybe it’s the desire to maintain good health, to be a role model for your children, or to find that precious me-time for mental and physical self-care. For some of my clients, their ‘why’ has been as simple as gaining more energy to play with their kids, or as deep as managing stress and improving mental health.

  1. Prioritise Rest and Recovery

One of the most underrated aspects of a successful fitness journey is the power of rest and recovery. It’s crucial to understand that progress isn’t just made in the gym or on the running track; it’s also made in those moments of stillness and relaxation. Getting enough sleep and scheduling rest days are not just recommendations – they’re essential for both your physical and mental recovery.

Incorporating relaxation techniques into your routine can work wonders. Meditation, yoga, or even a leisurely walk can help your body and mind unwind. These practices not only aid in physical recovery but also provide mental clarity and stress relief.

Remember, constantly pushing without adequate rest can lead to burnout, both mentally and physically. This is the one of the few things I have changed in my training since having my children and it has worked wonders.  By prioritising rest, you’re not slowing down your progress; you’re ensuring it. It’s a crucial element in maintaining long-term fitness motivation and overall health.

  1. Re-evaluate Your Goals and Plan

As you journey through your fitness routine, it’s important to periodically step back and re-evaluate your goals and the plan you’re following. Ask yourself: Does this routine bring joy and fulfilment? Are my goals still aligned with what I truly want and need?

It’s easy to get caught up in the pursuit of ambitious goals or stick to a regimen just because it’s what you’ve always done. However, if your current approach isn’t bringing you joy or if it feels more like a chore than a choice, it might be time to adjust your sails. This doesn’t mean you’re giving up; it means you’re listening to yourself and being flexible in your approach.

Setting realistic expectations is key. Goals should be challenging yet achievable, and they should make you feel excited about the journey, not just the destination. If you’re not enjoying the process, consider tweaking your routine or trying new activities that reignite your passion for fitness.

By ensuring your fitness plan aligns with your personal joy and satisfaction, you’re more likely to stay motivated and committed in the long term.

  1. Enlist Social Support

Having a solid support system can be a game-changer in your fitness journey. Surrounding yourself with family, friends, or fitness groups who share or support your fitness goals can provide an extra layer of motivation and accountability that’s hard to replicate alone.

Consider teaming up with a workout buddy, joining a fitness community, or even involving your family in exercise time. These social connections not only make workouts more enjoyable but also create a sense of commitment and accountability. It’s harder to skip a session when you know someone is counting on you to show up.

Moreover, sharing your fitness journey with others can lead to encouragement and support during those inevitable tough days. It’s comforting to have someone to celebrate your successes with and to lean on when you’re struggling. Social support isn’t just about having company; it’s about building a network that uplifts and inspires you to keep moving forward.

  1. Change of Scenery

Sometimes all it takes to rekindle your fitness enthusiasm is a simple change of scenery. Altering your workout environment can inject new life into your routine, offering fresh challenges and perspectives. This shift can be surprisingly effective in reigniting your passion for fitness.

Consider trying new fitness classes that might be outside of your comfort zone, such as Pilates, boxing or dance. Each offers a unique way to work out, keeping things exciting and engaging. Alternatively, embrace the great outdoors for your fitness activities. Hiking, cycling, or even just jogging on different trails can provide a refreshing change from the usual gym setting.

A new setting not only keeps your workouts interesting but also stimulates your mind and body in different ways. It’s a chance to explore new activities, meet new people, and even discover hidden gems in your own neighbourhood or city. Embrace the adventure that comes with a change of scenery, and watch as it revitalises your fitness journey.

In conclusion, overcoming a fitness funk is about exploring your powerful ‘why’, embracing rest and recovery, re-evaluating goals, seeking social support, and changing your scenery. Remember, fitness is a personal journey with its own ups and downs. Feel free to experiment with these strategies, and share your experiences or questions below to foster our supportive community!

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Our founder

Ange Drake is an personal trainer, women’s empowerment coach and fitness blogger in the northern suburbs of Melbourne. She is the director of one of the few womens’ only strength training gyms in Melbourne, 23W. Ange helps women to learn how to use strength based training, nutritional strategies and a positive mindset to transform their bodies, relationship with food and mind.

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