It’s almost March – maybe you’ve noticed how much the gym has emptied out now that a good portion of the New Year’s Resolution crowd has dropped off. We don’t want that to happen to you, right?

I know it can be easy to lose your motivation, so here are 6 things to help you refocus on your goals when your enthusiasm starts to dip.

Whether it’s shedding body fat, gaining muscle, improving cardiovascular fitness, or any other health and fitness goals, ask yourself, “Do I want this?”

If losing body fat by summer so you can look great in a bikini at the beach is not important to you, then you won’t do the work required to get there. Whatever your fitness goal is, make sure it’s something that you want to do, not something you have to do because someone tells you to do it.

Who you are accountable to is equally important as what you are trying to accomplish. If it’s anybody other than yourself, your chances of success will be pretty low. You have to want to do this for yourself. When things get hard, you are more likely to quit if your motivation is to please someone else. After all, if you don’t achieve your goal, what can that person do to you? But when you have to live with your failure everyday, then that will motivate you to push through difficult times because you do not want to let yourself down.

Don’t be afraid to ask questions. Nobody knows everything – even the experts. I’m always on the lookout for new training protocols, nutrition information, and anything else I can implement in my own workouts and meal plans, or those I do for my clients and my Challenges. So don’t be afraid to ask questions. The more you know, the better off you’ll be.

With any goal you undertake, there will be speed bumps along the way. How you deal with them is an important process in determining success or failure. Cheating on your diet, having a bad workout (or skipping one) is not the end of the world. It’s done. Identify why you faltered so you won’t do it again, and move on. It’s okay to make mistakes every now and then. Don’t expect perfection right off the bat, or all the time. Learn from your mistakes and use that knowledge to be better next time.

Trying to do much all at once can end up overwhelming you. Instead, focus on one or two things. For example, if you’re looking to bring up your leg development, train them twice a week and scale back on upper body and arms workouts. Or if you want to increase overall mass, focus on compound movements like squats, deadlifts, bench presses and overhead presses with heavy weights, and reduce the amount of cardio you’re doing.

Setting a long-term goal is a great way to focus your energy. You workout and eat clean, healthy meals now with the anticipation of a pay off later. But it can also be overwhelming because the goal is in the future and you’re nowhere near the physical condition you want to attain. To keep yourself on track, set smaller goals along the way. Think of them as steps leading to your final destination. Crossing them off is a great confidence booster. If you miss one, then you know you need to make adjustments to reach the next level.


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One of the biggest names in the fitness industry, Nicole Wilkins is a world-record holding four-time Figure Olympia Champion and 2012 IFPA Personal Trainer of the Year. Nicole earned her BA in Wellness, Health Promotion and Injury Prevention at Oakland University. The owner and founder of nPower Nutrition, Nicole has helped thousands of people start living a healthier lifestyle and reach their fitness goals.

See Nicole’s Bio!