4 Simple Tips to Sticking with your Workout Program

Rick Copley Online Fitness Coach

Sticking to your New Year’s Resolution workout plan can be tough. I heard that 90%+ of people that start a workout routine on January 1st quit by the beginning of February. For an online fitness coach and gym owner that is heartbreaking.

Why do so many people quit so fast? 

That is another blog post altogether. Today I want to give you some words of wisdom if you do want to get results.  I want to give you some tips to sticking with your workout program. Whether you are just getting started, or are a ways into your journey, or even if you have been trying to get results for a long time these tips will help.

Rick Copley Online fitness coach

Tip #1: Create a global goal. 

Most people start a workout program with a goal to lose 10 pounds or to run a 5k or maybe to simply feel better. Many more people start a workout program not with a goal at all; they start because a doctor told them to or a spouse guilted them into it. All of these options are recipes for disaster. 

You need to set a global goal and this goal may go against the advise of all the goal setting gurus. It may not be measurable and it may not be time bound. Your initial “goal” needs to be that you develop a healthy lifestyle that you never stop.

How in the heck do you do that?


Don’t worry. It’s not complex and it’s not super challenging. It’s simply a mindset shift. You need to set a goal to be healthy and to be getting more healthy everyday.

There are a couple of ways to do this.

One way is to use some sort of belief cards.

“I am living a healthy lifestyle, I Iive each day with vitality and I am getting better everyday.”

I like the belief card idea. That’s isn’t everybody’s cup of soup, so to speak. If that’s not something you want to do then simply make a choice to be healthy and to live that lifestyle. Get up each day and DESIDE that you are going to be more healthy today then yesterday.

I put this as number one because I truly believe that the biggest mistake, and thus the number one reason for quitting, that people make is they set goals and either hit them and stop of get frustrated with lack of progress.

It’s great to set goals but these need to be sign posts along the way and not a destination. Your goal should NOT be to lose 10 pounds. Your goal should be to live a healthy lifestyle. Have you set that goal for yourself? If you haven’t then you need to! NOW.

Tip #2: Join a community of people that are healthy and fit ALREADY. 

Many times in my career I have heard people say that they don’t want to go to such and such gym or fitness program because those people are already fit. There can be a sense of “intimidation”. That’s a bunch of crap. Its just stupid.

You want to be surrounded by people that are LIVING a healthy lifestyle. Guess what? Those people want more people like themselves! They will encourage and empower you to be better!

To often times people start a workout program and they are looking to get into a community of people that are also just starting out. If 90% of the people that start end up quitting…why do you want to hang out with these people?

Our gym is great example of this. We get a few new members per month but we have a RETENTION rate of over 90%.

You are the sum of the people you spend the most time with….Do you want to hang with the 90% that quit of the 90% that stick it out.

Seems like an obvious answer to me.

Tip #3: Make dietary changes but don’t ever diet. 

This one is huge but I’m not going to spend a lot of time on it today.

Let’s keep it simple.

Change the way you eat but don’t go crazy all at once. Make small incremental habit changes that will lead to big changes over time.

Most diets fail long term so don’t ever start them. Instead you need to LEARN how to eat properly and do that the rest of your life.

Tip #4: Invest in yourself.

Nothing assures that you get long term results like an investment of your hard earned dollars. I’m not talking about spending money just to spend money. I’m also not saying that spending money will assure you results (Lord knows I’ve seen lots of people write a check or set up an auto-draft and NEVER come back). What I am saying is that if you commit to the program financially then your chances of success just went up a little.

I’m not talking about joining a gym. Lot’s people do that and fail miserably. How do you think Planet Fitness can charge $10 per month and be highly profitable?

Invest in some motivational books or a course. Invest in awesome workout clothes. Hire a personal trainer or a coach. Buy a supplement program.  Invest your money in accountability is what I am saying. Invest your money in YOU becoming a BETTER person. These investments pay off long term. Go beyond the gym membership. Become more and search out accountability.

There you have it. Four tips for you to stick with your workout program.

Click to instantly download our FREE Report “10 Keys to RAPID Fat Loss”

Living a fit life shouldn’t be hard. Not living a fit life should be and, truly, is hard. Being sick and hurt all the time is a heck of a lot more challenging then putting good stuff in your body and moving your butt each and every day.

Hope these tips helped you. Stay strong. Let me know if there is anything that I can do to assist you on your journey!




Please follow and like us:

Leave a Reply

Your email address will not be published. Required fields are marked *