Get Fit, Feel Great: How to Overcome the Odds and Stick to Your Plan

Do you find your fitness “routine” is the first thing to slip when life gets busy? You have that gym membership or tried that class, but it just didn’t stick. There was always an excuse. Things got in the way. You talked yourself out of it. 

Don’t feel bad – you’re not alone! A few shocking stats to show that it’s not just you:

• 80% of gym members who joined in January quit within 5 months
• 50% of all gym members quit within 6 months (regardless of when they purchased)
• Only 18% of gym-goers use their membership consistently 

Health and fitness are fundamental aspects of a person’s life that should be given more attention. But why do people struggle to maintain a fit and healthy lifestyle?

3 Research-backed Barriers to Sticking to the Gym

Let’s dig into what causes that drop-off and how you can overcome it. :

1. Exercise does not meet expectations. According to a study by Whaley & Schrider, when the work doesn’t meet expectations – whether that is weight loss, performance, or overall experience, you’re more likely to drop off. 

What to do: go-in with realistic expectations. If it’s weight loss, look at nutrition and overall movement with a realistic timeline. If it’s performance, find a program that can build over time, again, with realistic timelines. 

Coach note: this is where coaches can help create a roadmap & help navigate realistic time frames. 

2. Low confidence and self-worth. Yup, you read that right. A study by Huberty et. al. were able to relate low self-worth, such as negative self-talk and low confidence to a higher rate of exercise drop-off. 

What to do: start with something you feel confident you can achieve – at least an 8 on a scale of 1 – 10. If you don’t feel confident you can do that, scale the goal or activity back until you get an 8. That may look like fewer days, shorter workouts, starting with something different, or finding a friend or accountability buddy. 

Coach note: this is also where a coach can come in to help find a way to be confident with your goals. 

3. Lack of positive association between a healthy diet and exercise. You probably notice when you’re exercising, you’re more inclined to eat the way you want to be eating, which also makes you consistent with exercise. Seguin et al. found the same thing in the research. 

What to do: when you look at your health & fitness goals, be sure that you’re looking at your full self. If you’re sustaining on fast food, protein shakes, and cocktails, it’s hard to both feel good at the gym and find yourself motivated. 

Coach note: a good starting place is adding protein or veggies into your diet. It’s a simple starting point that helps with energy, and digestion and can give you a win in the kitchen that can translate to the gym. 

How Health Coaching Addresses These Issues

Personalized health coaching is an effective way to achieve fitness goals ranging from weight loss to muscle gain, improved stamina, better cardiovascular health, and increased energy levels. A health coach can help you identify your fitness goals, develop a plan to achieve them, and provide the motivation and support you need to succeed.

A health coach works with you to create a personalized plan considering your fitness level, health history, and lifestyle – emphasizing your level of confidence so you are more likely to succeed. They help you set achievable goals and create a realistic timeline. A health coach also guides nutrition, exercise, and other healthy habits that can improve overall health and well-being.