Struggling to Stay Consistent? 5 Tips to Build Your Motivation for Exercise

Why do some people stay consistent with their health and fitness habits while others fall off after a few weeks?

In this episode, Amy Hudson and Dr. James Fisher share five tips to help you stay consistent with your workout routine. Learn  the benefits of scheduling your workouts, why setting challenges makes goals easier to achieve, and how the right social support can fuel long-term consistency.

Tune in to discover simple, practical strategies that keep you on track even when motivation runs dry.

• Amy starts by revealing the real reason most people struggle with motivation. 
• She explains that most fail because they don’t have a system to lean on when they don’t feel like doing anything. Once you build a solid structure, you don’t have to keep negotiating with yourself every day, you just show up and do it.
• Tip #1: Schedule it.
  • Your workout should be on your calendar. The moment you block off time, you instantly raise the odds of following through.
  • Amy explains the power of scheduling. When you train at the same time, on the same day, week after week, you don’t have to think about it anymore. You’ve taken away the decision fatigue, and all that’s left is repetition — and repetition is what builds results.
  • Even when you don’t feel like it, Amy says following through matters most. That single act of showing up when you’d rather skip tells your brain, “I keep my word.” And once you see yourself as someone who follows through, your confidence grows, and so does your consistency.
• Tip #2: Create a challenge.
  • Goals are good, but challenges are better because they’re specific and measurable. Whether it’s 30 days without junk food or 40 straight workouts, a challenge forces you to track your wins, and those little wins pile up into lasting change.
  • Dr. Fisher explains why goals without action fall flat. 
  • Writing down “lose 10 pounds” feels nice, but it doesn’t move the needle on its own. It’s the daily steps you take toward that goal that create momentum.
  • According to Amy, when you see progress in black and white — whether it’s workouts logged, weight lifted, or meals recorded — it lights a fire to keep going. The act of tracking doesn’t just measure growth, it actually fuels it.
  • Dr. Fisher highlights how habits become automatic over time. In the beginning, discipline feels heavy, but the longer you practice good routines, the lighter they get. 
  • Amy shares the benefits of structured challenges. She talks about Exercise Coach’s 30-day metabolic comeback challenge, built on whole foods and consistent workouts. That combination of simplicity and accountability gives people results they can see and feel quickly.
  • Dr. Fisher highlights the accountability that comes with working with a personal trainer. When someone is tracking your progress and guiding your choices, excuses lose their power.
• Tip #3: Gather friends.
  • Pursuing health doesn’t have to be a lonely road. The more you include friends or family in the process, the more motivated and committed you’ll both become.
  • Amy explains why family habits matter. When you shift things like sleep, nutrition, or daily activity as a household, you build a culture of wellness instead of trying to go it alone. 
  • Amy shares how social support saved her progress. She recalls doing a 30-day challenge with her husband and admits she probably would’ve quit without him. Having even one supportive partner can make the difference between stopping and succeeding.
  • Learn the importance of boundaries. Not everyone in your life will cheer on your healthy habits, and some will even try to pull you back. 
  • Protect your progress by drawing a line and surrounding yourself with people who genuinely want to see you win.
  • Amy explains why a coach can be the difference-maker. Having a personal trainer by your side means you’re never facing the journey alone. 
  • A coach isn’t just there for accountability, they bring encouragement, structure, and belief when you need it most.
• Tip #4: Listen to a podcast.
  • Feeding your mind is just as important as training your body. The more you hear about health and strength, the more you begin to see yourself as the kind of person who lives that lifestyle.
  • How to stack habits for maximum momentum. Listen to a podcast while walking, cycling, or lifting, and suddenly you’re training your body and your mindset at the same time. That layering effect makes progress faster and more fun.
• Tip #5: Write down a positive message.
  • Surrounding yourself with affirmations or quotes isn’t just feel-good fluff — it rewires your focus. When positivity is visible in your environment, it becomes easier to keep your mindset sharp.
  • Amy explains how to fight your brain’s negativity