6 Doable Methods to Stay Motivated to obtain Fit


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6 Scientifically Proven Ways to Get (& Stay) Motivated sometimes the biggest obstacle standing in the way of achieving your goals is, well, you. Here, six research-backed (and totally doable) tricks to stay motivated. Credit: champlifezy/Getty Images.

Setting yourself a goal or challenge is a great way to stay motivated. Step out of your comfort zone, make new healthy habits and surprise yourself. Be Kind To Yourself.

Although a fitness challenge is all good fun, it isn’t healthy to obsess over it and beat yourself up if things don’t go according to plan. By ALEXIA DELLNER | JAN. 18, 2018 Whether it’s hitting the gym three days a week or finally finishing your novel, sometimes the biggest obstacle standing in the way of achieving your goals is, well, you. Here, six research-backed (and totally doable) tricks to stay motivated.

CHAMPLIFEZY/GETTY IMAGES BECOME A MORNING PERSON We hear you—mornings are so not. That way you stay fit and nurture your body at the same time with exercises like stretching, water workouts, relaxing and massaging the muscles, and yoga to improve balance.” There’s a constant. Experts are always looking for new ways to do everything from improving student motivation to increase the motivation to exercise.

There are plenty of theories and tips designed to help people get motivated, but some of the psychological factors that can influence motivation might surprise you. There are SO many kinds of fitness activities: weight lifting, spin class, HITT, tabata, pilates, yoga, spin, zumba, etc. No matter what your fitness level or age, there is definitely something for you out there!Whether it’s hitting the gym three days a week or finally finishing your novel, sometimes the biggest obstacle standing in the way of achieving your goals is, well, you.

Here, six research-backed (and totally doable) tricks to stay motivated. RELATED: 11 Motivational Quotes for People Who Hate Motivational Quotes. For each time you stay committed to your exercise/health contract, put that $1 in a jar and either use it for your rewards, or donate it to your favorite charity.

3. 5 Ways To Get Motivated To Get Fit. In these times of peak health and fitness spam, it’s important to remind ourselves what health and fitness is actually about. If you’re just starting out or you’re already on the road to getting fit, let me give you a few tips from my own experience on how to keep the momentum going. Michelle Hill is the owner of Winning Proof, a copywriting service, specializing in the fitness and sports fields.

Michelle’s writing experience spans more than 25 years and includes the following: Website content, event flyers, e-books, film synopsis, proposals, direct sales letters, e.

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8) Focus your mind on each exercise.

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from The Wrestler’s Body: Identity and Ideology in North India
by Joseph S. Alter
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These are all perfectly valid reasons to get fit—looking great, feeling great, having high energy levels, being more resistant to sickness and disease, living longer, and so forth—but it’s important that you isolate and articulate your reasons.

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from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
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The actual exercise of creating motivation ideas will occur later (Step 6).

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from Motivational Design for Learning and Performance: The ARCS Model Approach
by John M. Keller
Springer US, 2009

Step 11: Become physically active, preferably doing something you really enjoy.

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from Primal Body, Primal Mind: Beyond Paleo for Total Health and a Longer Life
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Challenges are fantastic because they really motivate me to get out of bed and do my exercise.

“A Social Strategy: How We Profit from Social Media” by Mikolaj Jan Piskorski
from A Social Strategy: How We Profit from Social Media
by Mikolaj Jan Piskorski
Princeton University Press, 2016

Motivation: After you’re inside a health club, you eliminate all your excuses not to exercise.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

Throughout my fitness journey, I’ve never been afraid to try new things and challenge myself, and I think that’s the key to warding off boredom and staying fit.

“What's Age Got to Do with It?: Living Your Healthiest and Happiest Life” by Robin McGraw
from What’s Age Got to Do with It?: Living Your Healthiest and Happiest Life
by Robin McGraw
Thomas Nelson, 2010

Inspiration and motivation is the key to getting fit and maintaining the same lifestyle.

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from Regional Conference on Science, Technology and Social Sciences (RCSTSS 2014): Business and Social Sciences
by Mohd Amli Abdullah, Wan Kalthom Yahya, et. al.
Springer Singapore, 2016

Step 6: Imagine yourself achieving each goal.

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from The Four Spiritual Laws of Prosperity: A Simple Guide to Unlimited Abundance
by Edwene Gaines
Rodale Books, 2005

step 2: design the fitness Program • Consider fitness goals.

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Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • The problem is that unless people can be shown the results of exercise they will not believe it. Diseases do not develop overnight. If I go to my doc and ask for a VO2 max test he’ll laugh. Therefore mentally a person has no stimulus (motivation) to exercise. What is needed is someway of being able to test VO2 max at home.

  • The difference with this test & with a real ‘running from danger’ situation, to me, is that ‘the real’ would have the benefit of adrenaline shooting thru your body. With this test, to me, it ‘seems’ that it would be like pushing yourself from a dead stop. no incentive to LIVE & NOT DIE. In a real life situation, her # would probably be higher than 36.

  • I have morphea wich is a form of scleroderma, my body produces to much collagen wich results in hard patches like bars of soap in my skin, you mentioned that this training thickens your skin and produces callogen, I wonder since my conditin has been in remission for a few years if this training would result in a flare up? I would be interested in a study..

  • Get real! You cannot get fit in six minutes.! All exercises should start with “warm ups”, proceeded by regimen suited to your physical capabilities. Rome was not built in a day; neither are your dreams of physical accomplishments.

  • What about a potential HEART ATTACK if you’re over 60, like me? This type of exercise strikes me as wildly dangerous. Humans don’t have infinite power and strength to “go all out”especially not the heart muscles. MANY old people die during exercise. This truth is highly covered up by the health and do-gooder industries but it’s very important to know.

  • with 6min/week you will never complete a marathon without major pain or injuries. Whereas with long endurance run training also your sprint performance will increase as well, while burning lots of calories by training.

  • High intensity exertion/exercises (e.g. fast running fast pedalling) is NOT!!! advisable for the elderly!
    Moderate exertion, with aeration, is the key/secret To extending lifespan.

  • In case you don’t know, you can speed up the video by clicking on the wheel (Settings) in the lower right corner and then adjust the playback speed. I love this option!

  • 6 minutes, hey, just like all these chefs and cooks on TV saying it only takes 15 or 20 minutes to cook the recipe but they exclude prep time, washing up time, shopping for the ingredients time, putting all the gear away time. In this case, what about time to get to the park/gym and back, getting ready, and most important, warm-up and cooling down time???? No wonder she pulled or strained her leg muscle on day 1. So please, at least add 10 minutes of warming up and stretching time and 5 minutes stretching/cooling time at the end. Get real!

  • Hi I have loved your videos since 2013! Can u plan a video for home workout? I mean you have many arms, legs etc. But, how do assemble them?:)

  • THere are more than enough human subjects for you to study and absolutely no need to subject the sentient voiceless to physical and psychological trauma. Pseudo scientists keep your research species appropriate

  • I tried this at the park today, 7 reps of 30 seconds with 2 minutes of rest (sitting) in between. It was a lot tougher than I imagined could only do full throttle for around 15 seconds before my reserves ran out. I will do it again next week and see if I can improve.

  • extraordinarily negligent not to have heart rate monitor on someone that you deliberately push to their limit unless the person being pushed had already done a monitored stress test that hadn’t been filmed OR referenced.

  • It’s worth considering that most of the fittest, fastest, strongest animals in the world, neither workout, exercise, warm up, cool down, nor stretch. EVER.
    It shouldn’t be an effort to be strong, fit and healthy.

  • 4 minute interval is far too much rest! Studies show that 2 minutes is the maximum anyone should rest to restore ATP and glycogen stores in the muscles. I prefer 30 secs on, 30 rest or 1 min on, 1 min rest

  • Interval training is awesome. I managed to double my endurance within a month doing 30 minutes of running-walking. Within a month or so I should be able to run for 30 minutes straight. Might be able to do a marathon if I keep this up.

  • 2 years ago I went to the gym 4 times a week. I was extremely fit and ate the best food possible. Unfortunately I stopped due to stress at uni, illness and depression (burn out). What I miss isn’t my smaller waist but the way it felt when I was running. I felt so light and airy. Like I was jumping extra high, I didn’t feel so heavy like right now. And my arms were bomb. I had some guns to show:’D that’s what I miss. (also A+ digestion xD)

  • Personally as a youth track and field guy I would not recoomend HIIT to everybody.. The chance for an injury is extremely high.. This is sport for the young people..

  • Thank you for this! I havent been healthy for the past three months and i think i needed to hear this because im so down thinking that i need to start a fit and healthy lifestyle allover again cause i lost track of my health and fitness.

  • Hi Joanna, thank you for your guidance to a healthy lifestyle. i would appreciate if you can make a video for a local university students towards eating healthy & clean within a budget. i’m as a student struggle to get eat healthy food within a budget. please make a video on healthy food that students can buy from the supermarkets. i’m excited to know from you. thank you and so much love for you.

  • Yesterday nite I saw almost 6 7 f Ur videos which I missed since 5mnths… N got motivated…
    Between welcome to.wood & colour world from black…:)

  • Try only breathing through your nose, I work out on a exercise bike and 2 weeks ago tried only breathing through my nose and found a massive improvement in recovery time 1 minute as when breathing through my mouth 4 to 5 mins I am 81..4 mins,,, 4, 30 secs flat out with 4, 30 secs rest.

  • I am 70, male, can any one explain it very simply so I can do it with stationery cycle, in that pendemic situation
    Thanks in advance

  • Over and over we see confirmation that controlled amounts of physical and psychological stress are beneficial to our health. Thanks for the video.

  • I have a 12 hour shift if I am eating stuff with so much fat I probably will have stomache hurts in the morning… need food with less fat

  • Aaaaaarrrrggghhhh!!!! @ 2:35 “from an evolutionary perspective…..mitochondria..the reason we’re here….” Just sounds so tacky it’s not true. I must stop allowing these humanistic, naturalistic viewpoints get to me. I can clearly see in all things around me that spontaneous eruption of life followed by darwinian evolution is just scraping the bottom of the pit. But that’s just me.

  • Great video… Excellent ways to stay motivated. I am on my own journey for weight removal. Today was my 13th day straight of walking and I added 50 jumping jacks/mountain climbers to it. so this was right on time.

    Also, I am interested in Life sum but I have no friends on it, would you be my accountability partner?

  • Good on you. I’m a nurse and do nights.. couldn’t have the energy for nights… will keep watching for inspiration… but love my bed so much. X

  • this Video from 2015….intermittent Fasting Coupled with HIT can beat and Achieve all of what’s been Described in this Documentary flawlessly

  • The overdrive and the sudden onset of hormones will probably wear out your organs and muscles and shorten your lifespan. Well done scientists.

  • I also watch most of my tv shows while doing cardio! Or even movies and documentaries. Saves me quite some time to combine those two things actually:p

  • I want to do the tv show one but I don’t know any good tv shows that I haven’t watched yet and that I would like? Does anyone have recommendations?

  • Would anyone know if RA has a video on getting off keto? I followed her while she was on keto, then trailed off after. Now I rediscovered her.

  • Is there any exercise to get height.. please I want to grow high.. if there is any possible to get height through exercise please do video about that.

  • it’s funny how you talk and talk and talk about how to get in shape in 6 minutes and I still haven’t found out and I’m still watching you so I think I have a good day

  • Thanks, Cassey! I’ve been watching your videos since I was 18, I’m 25 now and I always come back to you when I need motivation to keep working out and stay healthy.

  • Thanks for the tips! Saving the shows for the gym really works! It’s like rewarding yourself for working out too! I also have to say having a gym bag at all times in your vehicle is brilliant! Thank you!

  • Dear Joanna, I have been watching your videos for a year now when I started my fitness Journey, you have been of great help, so far I have already lost 26 kg:) thank you very much and keep going you are awesome

  • I’m sorry Cassie, but ” I only allow myself to watch when I exercise.” sounds reaaal disordered. It actually was one of my habits during my eating disorder… Maybe go less hard on yourself..? It could be triggering…
    Love you

  • Thanks for the great tips Joanna! I got so motivated and downloaded Lifesum. It’s my first day of using it and I really like that it is simple but very easy to organize summary of intake.

  • What do you do if you have an injury and can’t keep with the plan? I have had to stop running as I’ve a sciatic nerve injury. Legwork is so good for cardio and breathing and I love being out early in the morning. I’m so frustrated!

  • Also, find a workout partner. My flatmate and I now do pilates together and you have no idea how motivating that is. You encourage each other, but you also feel like you have to work out because otherwise you’re letting your friend down. (That’s a slightly negative motivation, but it’s no biggie compared to all of the fun you’ll have working out together!)