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We all start strong. A new routine, new matching outfit, new playlist. You feel the buzz. The motivation. The “this time I’m actually doing it!”
And then life kicks in! Work gets busy. Energy dips. The weather changes. Your period starts, or your body feels heavy. And suddenly the workouts feel optional again.
But here’s the truth, motivation was never the thing holding it all together. It’s consistency. And that’s something you can build, even when the vibe is off.
Let’s talk about what really helps you keep moving when motivation fades.
1. You are not lazy. You are human.
Please read that again!!!
If you’ve been feeling flat, tired, or disconnected from your routine, it’s not a character flaw. It’s feedback. There are seasons of energy and seasons of rest. Hormones shift. Mental load piles up. Sleep gets broken. Life happens! That doesn’t mean you’re uncommitted. It means you’re alive.
Start with compassion, not shame. Movement is here to support you, not punish you.
2. Reconnect with your why
When motivation fades, your reason has to rise. It’s easy to show up when you’re excited. But real progress happens when you show up anyway. Even when it’s not perfect.
Ask yourself:
- Why did I want to start moving in the first place?
- What version of me am I building towards?
- What do I want to feel more of in my daily life?
Your “why” isn’t always about the body. Sometimes, it’s peace. Confidence. Ease. Energy. Trust in yourself.
That’s deeper than motivation. That’s the kind of thing that carries you through.
(I talk more about this in my free Sunkissed Summer Sculpt eBook, with mindset tools to help you stick to your plan.)
3. Have a low-energy backup plan
Motivation is unpredictable. So let’s plan for it to disappear. Think of this as your “bare minimum” version of your routine. Something you can do with no prep, no shoes, no guilt.
It might be:
- Lying on your mat and stretching for 5 minutes
- Walking outside while listening to music
- Doing 10 glute bridges before your shower
- Repeating a single breathwork loop
These are still forms of self-discipline, they’re just softer. And they work. I always say: “Make showing up the only goal on hard days. Five minutes often turns into thirty.”
4. Drop the all-or-nothing thinking
If you’ve ever told yourself: “If I can’t do the full workout, I might as well skip it,” ... then you’ve met the mindset that kills momentum.
Progress isn’t all-or-nothing. It’s a rhythm. Some days it’s 100%. Some days it’s just you, messy bun, socks on, breathing through a stretch. Both count. Something is always better than nothing, especially when it builds your identity as someone who shows up.
5. Make a plan for your low days (before they happen)
This is the magic part. We wait until we’re low-energy, tired, or overwhelmed, and then expect ourselves to suddenly “get inspired.” But what if you pre-decide that in the event of…, I will…?
Try writing this somewhere visible:
- When I feel unmotivated, I will: ____________
- When I want to quit, I will remind myself: ____________
- When I only have 5 minutes, I will: ____________
This is part of my "Act it. Start it. Stick to it." mindset loop inside the eBook. It’s a strategy that works, not because it’s loud or extreme, but because it’s doable.
Gentle reminder
You’re not falling behind. You’re not failing. You’re just in a moment, and moments pass. Keep showing up in small ways. Keep choosing something over nothing. And keep remembering: you don’t need motivation to start. You just need to begin!
I’m here for you every step of the way. If you’re ready to get back into your rhythm, download the free Sunkissed Summer Sculpt Plan here. Or book a 1:1 session to build something that moves with you, not against you.
You’ve got this!
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