i feel like a failure :( so about 3 weeks ago, i started working with a trainer. my program with him is basically meeting once a week to work out, then he gives me my workouts and on a no-sodium diet plan for the rest of the week via email. everything was going fine for the first 2 weeks. i was doing his workouts and eating what he had planned for me and lost about 7 lbs already(yay). but now being the middle of the 3rd week, i don't know why, but i just feel like i've lost all motivation to work out. i still go on long walks with my dog, i'll sometimes run, but i've stopped doing his workout plan and stopped following his diet plan(i feel so bad). and now i find myself making excuses to not go to his meeting once a week...

so my question is how do you keep yourself motivated to work out and stay on your diet? what are ways that will help get me to stay on his schedule? all advice is welcomed and greatly appreciated!!

"Stop thinking about it and just do it."

I don't mean to sound harsh. That's what I tell myself all the time.

I will allow myself one day off only if I don't feel well (stiff joints), but the next two days, it's back to business. It's like work. You have to show up.

(Again, don't mean to sound harsh. )

You don't have to do it forever. Just do it for a designated time span. For me, it was 63 days (Insanity workout). That ended last week. Now I am doing a workout 3-4 days a week, and running with the dog and doing yoga and weights the other 3 days. I'm pretty happy with this routine and sometimes want more exercise. I feel really strong!

For the diet, you may have to come up with more creative food ideas. I've been doing the diet for years and I really enjoy my food.

Originally Posted by missnicoleeee

i feel like a failure :( so about 3 weeks ago, i started working with a trainer. my program with him is basically meeting once a week to work out, then he gives me my workouts and on a no-sodium diet plan for the rest of the week via email. everything was going fine for the first 2 weeks. i was doing his workouts and eating what he had planned for me and lost about 7 lbs already(yay). but now being the middle of the 3rd week, i don't know why, but i just feel like i've lost all motivation to work out. i still go on long walks with my dog, i'll sometimes run, but i've stopped doing his workout plan and stopped following his diet plan(i feel so bad). and now i find myself making excuses to not go to his meeting once a week... so my question is how do you keep yourself motivated to work out and stay on your diet? what are ways that will help get me to stay on his schedule? all advice is welcomed and greatly appreciated!!

How I stay motivated: I make short term, reachable goals for myself - it could be shirt or skirt I want to fit back into, or a magic number on the tape measure - but I make it so it's reasonable and reachable within a week or two.

I also have to vary what it is I'm doing. I'll do about 3 weeks of hard core weight machines, then two weeks of cardio (eliptical/swimming/jogging), and sprinkle days of bodyrock.tv* workouts in between. (*this website has great 12 minute workouts that will knock you out, but it's great to just do for changing up your routine)

I have short term goals and vary what I do because I know I get bored easily.

How I stick to a diet: I will calorie count - I used to count much more seriously than I do now, but I also make it a point to look closely at what it is I'm eating. What made a big difference for me was reading a couple of in depth articles on the dangers of too much sugar (and just how much is too much) then seeing specials on CNN on sugar and it's affect on our weight. After that it's not that hard to steer clear of that second helping of dessert.

Maybe you've become bored with your work out. Maybe what your trainer is giving you doesn't excite you enough to want to do it. If you're not looking forward to sharing your progress with your trainer or getting new exercises, they're probably not doing their job well enough. Maintaining your health shouldn't be a bore or a chore. It should be something you want to wake up and do everyday.

And like Jesssh said, just get out there and do it. :) Sometimes you'll find just getting out the door is the hardest part and the rest will be easy.

Good luck to you!!!

Could be lots of reasons why youve lost motivation...its very hard because obviously none of us know you well.

but ther are two main reasons that most people give up and they are both psychological

If your a rebelious sort of person and someone is telling what to do their can be a little resentment there even if you are actually paying for the advice and reaping rewards. Not seeing an end to the slog with no time off makes the future seem bleak. Build in a day off a week or a no-calorie treat to your schedule so you have something to look forward to and feel independent. Perhaps, you don't feel your PT is giving you enough encouragement/feedback/praise, sometimes we want acknowledgment of how hard it's been and how great we've done.

Fear of success: my sister lost a lot of weight, she had to change her attitude to many things because a lot of who she thought she was, was wrapped up in being a larger person. Changing your body and your everyday habits is huge, there has to be an end goal and you have to comfortable that many things might change if you achieve that goal.

I also agree with the others. Sometimes you just need to do things, tick them off the list one by one untill you look forward to doing it.

^^^^ Very valid points by papertiger here.

Originally Posted by Jesssh

"Stop thinking about it and just do it." I don't mean to sound harsh. That's what I tell myself all the time. I will allow myself one day off only if I don't feel well (stiff joints), but the next two days, it's back to business. It's like work. You have to show up. (Again, don't mean to sound harsh. ) You don't have to do it forever. Just do it for a designated time span. For me, it was 63 days (Insanity workout). That ended last week. Now I am doing a workout 3-4 days a week, and running with the dog and doing yoga and weights the other 3 days. I'm pretty happy with this routine and sometimes want more exercise. I feel really strong! For the diet, you may have to come up with more creative food ideas. I've been doing the diet for years and I really enjoy my food.

Oh please don't apologize for being harsh at all!! I think I need someone to yell at me LOL. I actually think I work best under pressure you know?

My diet REALLY sucks right now. My trainer has me strictly on a oatmeal, eggs, tilapia, veggies, tuna and almonds all week, 6 times a day and I'm soooooooo sick of it :( lol

Originally Posted by Tygriss

How I stay motivated: I make short term, reachable goals for myself - it could be shirt or skirt I want to fit back into, or a magic number on the tape measure - but I make it so it's reasonable and reachable within a week or two. I also have to vary what it is I'm doing. I'll do about 3 weeks of hard core weight machines, then two weeks of cardio (eliptical/swimming/jogging), and sprinkle days of bodyrock.tv* workouts in between. (*this website has great 12 minute workouts that will knock you out, but it's great to just do for changing up your routine) I have short term goals and vary what I do because I know I get bored easily. How I stick to a diet: I will calorie count - I used to count much more seriously than I do now, but I also make it a point to look closely at what it is I'm eating. What made a big difference for me was reading a couple of in depth articles on the dangers of too much sugar (and just how much is too much) then seeing specials on CNN on sugar and it's affect on our weight. After that it's not that hard to steer clear of that second helping of dessert. Maybe you've become bored with your work out. Maybe what your trainer is giving you doesn't excite you enough to want to do it. If you're not looking forward to sharing your progress with your trainer or getting new exercises, they're probably not doing their job well enough. Maintaining your health shouldn't be a bore or a chore. It should be something you want to wake up and do everyday. And like Jesssh said, just get out there and do it. :) Sometimes you'll find just getting out the door is the hardest part and the rest will be easy. Good luck to you!!!

Oh this is a good idea. I never thought to set small goals for myself. I'm definitely going to try this!! I have a bunch of clothes that I wish I still fit in haha! Thank you :)

Originally Posted by papertiger

Could be lots of reasons why youve lost motivation...its very hard because obviously none of us know you well. but ther are two main reasons that most people give up and they are both psychological If your a rebelious sort of person and someone is telling what to do their can be a little resentment there even if you are actually paying for the advice and reaping rewards. Not seeing an end to the slog with no time off makes the future seem bleak. Build in a day off a week or a no-calorie treat to your schedule so you have something to look forward to and feel independent. Perhaps, you don't feel your PT is giving you enough encouragement/feedback/praise, sometimes we want acknowledgment of how hard it's been and how great we've done. Fear of success: my sister lost a lot of weight, she had to change her attitude to many things because a lot of who she thought she was, was wrapped up in being a larger person. Changing your body and your everyday habits is huge, there has to be an end goal and you have to comfortable that many things might change if you achieve that goal. I also agree with the others. Sometimes you just need to do things, tick them off the list one by one untill you look forward to doing it.

I'm so, so guilty of the bolded part LOLOL.

And plus, I'm not used to exercising and dieting... I signed up and then I was put on this diet right away and exercising 2-3 hours a day. It is different for me. I was never one who exercised so changing my lifestyle is a nit different. I'm not trying to make excuses for myself whatsoever, but this is all just new to me if you all know what I mean and I'm just trying to adjust, but I think it's taking me a bit longer lol.


And thank you all for your words and support, I REALLY could use it and appreciate it tons!!!!!

"Nothing is fun until you are good at it". I make fitness goals and enjoy the feeling once I achieve them. That, and being in Socal... when you're expected to be at social events in a bikini every weekend is good motivation.

Originally Posted by missnicoleeee

I'm so, so guilty of the bolded part LOLOL. And plus, I'm not used to exercising and dieting... I signed up and then I was put on this diet right away and exercising 2-3 hours a day. It is different for me. I was never one who exercised so changing my lifestyle is a nit different. I'm not trying to make excuses for myself whatsoever, but this is all just new to me if you all know what I mean and I'm just trying to adjust, but I think it's taking me a bit longer lol. And thank you all for your words and support, I REALLY could use it and appreciate it tons!!!!!

That would be too much for me. I took months to get accustomed to the diet (just basic lower carb, healthy eating), and was on it for years before I committed to the intense exercise program. The exercise program came with a diet and I said to myself "no, I've got that covered" so I didn't do the new diet. The exercise program was only one hour a day of intense exercise. That's what I committed to.

If I were you, I would pick one thing to commit to and get into the habit of it so that you are self motivated. Take at least 2 months to establish the habit and make it part of your life so that motivation is not an issue. Maybe it is one type of exercise for 1/2 hour or an hour every day. When that habit is established, add another goal: the diet or an additional exercise.

With regard to the diet, I think it's important to create a diet that is appealing to you. Giving up large amounts of salt or sugar or starchy foods takes time for your body to be content with less of those things. But the cravings eventually are reduced, and after a while, foods that taste too salty don't taste good. (Even plain celery tastes salty to me now. )

After you get used to eating the new foods, you can start to get creative in putting healthy foods together. I create substitutes for foods I love, especially those from restaurants. One of my favorite foods is homemade salsa, which is 100% healthy. I make crustless veggie quiches with salsa and a small amount of lite sour cream, served with grapes for breakfast. More delicious than what I could get in a restaurant.

You may need more than 2 months to master the diet, but that is the most important part.

So learn from your trainer, but make this YOUR project, not your trainer's.

Good luck!

Making major diet changes and starting a exercise regimen at the same time can be very overwhelming. I've switched to a low GI diet and cut out dairy but once or twice a month it was really hard at first this year. Not going to lie I get sick of eating the same thing all the time it's boring, use spices to help mix it up. But honestly you kind of just have to suck it up and work threw it, over time it becomes a lifestyle and you don't spend as much time thinking about it. Your tastes changes and stuff you used to love don't taste as good as your remember when you give yourself a splurge. Perhaps talking to your trainer about your frustrations he can alter the plan he has you on. Maybe focusing more on exercise and easing up on your dietary goals will get you back on track. And always remember don't beat yourself up because you had a few bad days diet wise, they are in the past and today is a new day and a fresh start.

This is very typical, and I've seen it in so many clients I've helped with losing weight.
The first couple of weeks it's all new and exciting. Then that wears off, but it's still not a habit, so this is the time where you just have to pull yourself out of the frontdoor by your hair and MAKE yourself do it. Then it'll soon become a habit and something you don't even have to think about, because you just do it.

It's going to suck for a while, and you just have to make yourself not quit in this time. There's no easy way around it, and pretty much everyone experiences the same as you when they start working out or change their diet. Just keep going for the next couple of weeks, then it'll become a natural part of your day.

Is it possible for you to check in with your trainer - send him a text when you've worked out or make him send you a text to make sure you work out? Having to answer to someone else can often be the key to get the work done - most people don't want to let someone else down. Plus some positive approval can be really motivating - you text him to say that you've just worked out and you get a "way to go!" text back.

Or how about arranging to meet up with a friend at the gym and work out together? You don't blow a friend off, so you'll get there. And even if you talk a little to much and don't work out as hard as you should have, you'll still have done more work than if you stayed at home on the couch.

What is your goal? what do you want to achieve? Weight, shape, health? And Why? to feel good about yourself, fit into certain clothes? attract men? It´s important to have a goal, because keeping that in mind is the best motivation IMO!

My personal motivation is to have a toned body (I´m slim but age doesn´t help flab...) and to feel physically healthier (boost immune system, get more energy) as well as mental health (fight depressive mood)

Originally Posted by aum_cph

This is very typical, and I've seen it in so many clients I've helped with losing weight. The first couple of weeks it's all new and exciting. Then that wears off, but it's still not a habit, so this is the time where you just have to pull yourself out of the frontdoor by your hair and MAKE yourself do it. Then it'll soon become a habit and something you don't even have to think about, because you just do it. It's going to suck for a while, and you just have to make yourself not quit in this time. There's no easy way around it, and pretty much everyone experiences the same as you when they start working out or change their diet. Just keep going for the next couple of weeks, then it'll become a natural part of your day. Is it possible for you to check in with your trainer - send him a text when you've worked out or make him send you a text to make sure you work out? Having to answer to someone else can often be the key to get the work done - most people don't want to let someone else down. Plus some positive approval can be really motivating - you text him to say that you've just worked out and you get a "way to go!" text back. Or how about arranging to meet up with a friend at the gym and work out together? You don't blow a friend off, so you'll get there. And even if you talk a little to much and don't work out as hard as you should have, you'll still have done more work than if you stayed at home on the couch.

These are great ideas! I use a few of them myself (though have just been slacking (gym 3x/week, no calorie counting) for two weeks after working hard all summer to get in shape, but I did get through almost 3 months of working out at least 5x/week and watching my food intake.)

I text my trainer to tell her what I did if I've done a particularly long/hard workout or have gotten better/stronger. I even text her pictures of my sweaty workout shirt after I take it off, LOL. It started as a joke, but she thought it was cool, so now I do it a couple of times a week. It also motivates me to work out harder/longer.

I also have a friend who I try to meet up with at the gym. We don't necessarily work out together (she's training for a marathon, so is really into the treadmill, and I like to vary my cardio), but knowing that we're looking for each other gets us there. I also have been using the "lose weight by Labor Day" thread here for motivation -- maybe start/find a thread on here for support.

The other thing I do is say that I just have to do it for 20 minutes, and then if I feel like quitting, I can. But by then, even if endorphins haven't kicked in, I can convince myself to finish that mile, and then the next however many minutes to a half-hour, and then that mile, or the next few calories to make it to -00, etc. I don't think I've ever quit after 20 minutes.

As far as the diet, it sounds way too restrictive. I could never do that limited a range of foods. What about just using a calorie counting app or sparkpeople or something like that and eating a specific number of calories a day, aiming for lean protein & veggies as the bulk of it? I also don't get the no sodium part unless you have high BP or something you are working on. While it might help you lose a couple of pounds of water weight, you'll gain that back when you start eating normally. Plus, if you are working out hard, I worry about your electrolytes if you are not taking in any sodium.

Oh, and the most motivating thing is RESULTS. As you fit back into those clothes, or see yourself tone up, or get faster or whatever it is, you'll be way more motivated to go. You just need to get yourself to that point. I have been excited to see my clothes fit again/parts of my body change, but also to see myself go up 15 levels on the elliptical and my pace go from 11 min miles to 8.5 (I'm not an athlete or competitive, so I don't aspire to race or anything, but it's been cool to see the numbers get so drastically better, just knowing I'm stronger/faster than I've probably ever been.)

Yikes! Im sorry for the late reply everyone.. I didn't seem to be getting any notifications at all >_> weird. Well I've adjusted my workout plan with my trainer... I am now going 3 days a week because I think it'll benefit me more working with him and this way I know I'll have to be doing it because he'll be next to me telling at me to get my butt to work! Hehe

And as for my diet, I haven't been able to talk to him about it yet, but will be doing so tomorrow or the next day during my workouts because this whole tilapia 5 times a day is just not making me happy at al LOL.

Ultimately, my goal is to get my weight down to 105-110. I'm currently 5'1 and 122 lbs(I've lost some weight from 130 from the 1 month of workin out!) and another reason why I want to lose weight is because I just want to be healthier and I want to feel good in the clothes I choose to wear!

Thank you all for the support and advice!!!!!! I GREATLY appreciate it and I hope you all don't mind if I use this thread as my progress thread as well :)