One of the biggest challenges is that people know what they have to do—they just need to find their own driving force to get it done. If this sounds like you, here are 10 surprisingly simple fitness tips to keep you motivated.


1. Don’t Weigh Yourself

Simply put, you need to stay off the scale. You know the old adage “a watched pot never boils”? Too many people quit working out if they don’t see the needle on the scale budge. Don’t measure the force of gravity on your body and instead us a tape measure or take progress pictures.


2. Read Motivational Fitness Quotes

Words have a way to inspire and motivate people. Marketing companies know this. Just think what Nike did to get us all to “just do it”! So for a little extra boost, follow social media with motivation quotes and try reading some inspirational words.


3. Why Get Fit?

Remember the core reason you wanted to get fit in the first place. When you’re feeling down, it’s easy to lose sight of the big picture. Remember that weight loss happens the moment you don’t give up. So think about why you’re putting in the hard work—to be healthy? To fit into a special outfit? For your family? Keep your mind focused on your reason!


4. Cook in Advance

Do you hate cooking? Nothing is a bigger motivational killer than the thought of having to cook 7 days a week. Make your life easier and take a few hours once a week to cook nearly all your food for the week. Then freeze the rest or put into containers in the fridge and voilà!


5. Track Progress

If you want to stay motivated, nothing gives you more satisfaction than having physical proof that your hard work is doing a body good. Don’t use the scale though. Pick up some body fat calipers, a tape measure or take some before and after pics!


6. Surround Yourself With Other Fitness People

It’s a fact—motivation is contagious. Your friends can either be a really good influence. . .or not. Fitness people that hang out together tend to motivate each other and make good choices. Zumba or Racquetball, anyone?


7. Have a Cheat Meal

Yes, you heard right! Being fit doesn’t mean you have to deprive yourself. In fact, you’re less likely to binge if you treat yourself once in a while. Motivation comes from balance so try having a “cheat meal” with your favorite foods every once in a while.


8. Learn How to Set Goals

How do you stay motivated if you have no idea what your end goal is? Saying you want to look good is not good enough. Learn how to set achievable goals by breaking that goal down into several small goals. As you knock each one out, you’ll feel confident and motivated for the next one.


9. Start a Fitness Journal and Make it Public

Start a free blog and create a diet and exercise journal that catalogs your fitness journey. The key is to tell everyone you know about it so you know they’re not only checking, if they’re real friends, they’ll be a source of motivation for you.


10. Get Some Rest

Some people have so much motivation at the beginning that they overexert themselves early on. A drastic change from a couch potato lifestyle to cutting calories in half puts lots of new stresses on your body. Give your body a chance to adapt, both physically and mentally. After all, you grow when you rest, not when you train.