The Science Behind Getting Back On Track – Part 2: Sticking With It

If you’ve made the decision to get back on track with your fitness and nutrition goals, and you’ve taken those crucial first steps – CONGRATS! But here’s the thing—getting started is often the easy part. The real challenge? Sticking with it. In this second part of our series, “The Science Behind Getting Back On Track,” we’ll chat about how to keep your momentum going, tackle obstacles, and stay committed to your goals for the long haul.

Understanding Motivation: The Key to Consistency

Motivation is what gets us moving toward our goals, but let’s be real—it can be pretty unpredictable. It’s great at the beginning, but it doesn’t always stick around. That’s where understanding a bit of the science behind motivation and behavior can help keep you on track.

1. Intrinsic vs. Extrinsic Motivation

• Intrinsic Motivation: This comes from within. You exercise because you genuinely enjoy it, feel rewarded by it, or it aligns with your personal values. Maybe you love the energy boost or the way it clears your mind.
• Extrinsic Motivation: This is driven by external rewards or pressures, like losing weight for an event or wanting approval from others.

Research shows that intrinsic motivation is what keeps you going in the long run. When you focus on how good exercise and healthy eating make you feel, or how they fit into your life, you’re more likely to stick with it.

2. Setting SMART Goals – To keep your motivation up, it’s important to set SMART goals—Specific, Measurable, Achievable, Relevant, and Time-bound. Instead of a vague goal like “I’ll eat healthier,” try something like “I’ll cook three homemade dinners with a veggie side each week for the next month.” These kinds of goals give you direction and a sense of accomplishment as you check them off.

Building Habits: The Foundation of Long-Term Success

Motivation might get you started, but habits are what keep you going. Habits are those behaviors you do almost automatically, like brushing your teeth or grabbing a glass of water when you’re thirsty. The secret to sticking with your fitness and nutrition plan is turning those new behaviors into habits.

1. The Habit Loop – Charles Duhigg’s book The Power of Habit explains that habits form through a simple loop:

• Cue: A trigger that starts the behavior (like waking up in the morning).
• Routine: The behavior itself (like going for a morning walk).
• Reward: The benefit you get from the behavior (like feeling energized for the day).

To build a new habit, start by finding a cue and pairing it with your desired routine. Do it consistently, and soon your brain will start linking the two, making the behavior feel more automatic.

2. Start Small – One of the best ways to build a habit is to start small. Instead of committing to a one-hour workout every day, try just 10 minutes. Once that becomes easy, you can gradually increase the time or intensity. The key is to make the habit so simple that it’s almost impossible to say no.

3. Consistency Over Perfection – Remember, consistency is more important than perfection. If you skip a workout or indulge in an unhealthy meal, don’t let it throw you off course. What matters is getting back on track right away. Research shows that people who are kind to themselves after a setback are more likely to reach their goals than those who are hard on themselves.

Overcoming Obstacles: Strategies for Staying the Course

Even with strong motivation and solid habits, life will throw obstacles your way. Whether it’s a hectic schedule, stress, or something unexpected, these challenges can make it tough to stay on track. Here’s how to handle common roadblocks:

1. Plan for Obstacles – One of the best ways to stay on track is to anticipate potential obstacles and plan for them. If you know you’ve got a busy week coming up, schedule shorter workouts or prep some healthy meals in advance. Having a plan makes it less likely that you’ll skip your workout or grab something unhealthy on the go.

2. Find Your “Why” – When motivation dips, reconnect with your deeper reasons for getting back on track. Maybe it’s improving your health, setting a good example for your kids, or just feeling better in your own skin. Write down your “why” and keep it where you can see it as a daily reminder of why this journey matters to you.

3. Seek Support – Accountability and support are key to sticking with your goals. Whether it’s joining a fitness community like the Transformation Center, working with a coach, or just sharing your progress with a friend, having someone in your corner makes a big difference. Studies show that people are more likely to achieve their goals when they have social support.

4. Focus on Progress, Not Perfection – Celebrate your progress, no matter how small. Every workout you complete, every healthy meal you prepare, every good decision you make—it all counts. Focusing on progress keeps your momentum going and reinforces the positive changes you’re making.

The Role of Accountability and Community

At the Transformation Center, we know how powerful accountability and community are in achieving lasting results. Being part of a supportive environment where you’re surrounded by like-minded people gives you the encouragement and motivation to stay the course.

1. Group Fitness Classes and Personal Training – Joining group fitness classes or working with a personal trainer provides structure, accountability, and support. Whether it’s the camaraderie of a class or the personalized guidance of a trainer, these options help you stay committed to your goals.

2. Building a Routine – Regular gym visits and making them part of your routine helps solidify your commitment to your health. Over time, going to the gym becomes a habit, something you’re less likely to skip, even on tough days.

3. Celebrating Success Together – In our community, we celebrate every success, big or small. Whether it’s reaching a new fitness milestone, making healthier food choices, or just showing up for yourself, we believe in celebrating progress. This positive reinforcement helps keep motivation high and encourages continued commitment.

Sticking with your fitness and nutrition goals is a journey that requires motivation, habit-building, and the ability to overcome obstacles. By understanding the science behind these processes and leveraging the support of a community like the Transformation Center, you can stay committed to your goals for the long term. It’s not about being perfect—it’s about being consistent, staying focused on your “why,” and celebrating your progress along the way. Now, let’s get back on track!