How to Stay Motivated in the Long Term

“I’m going to quit smoking, stop drinking alcohol, stop eating fattening foods and get back into exercise.” These are all nice resolutions that can go south in the blink of an eye if you don’t plan ahead. The FizzUp trainer can help you come up with a game plan so that you can stay motivated in the long term.


No goal, no results! Why? Because you won’t get anywhere if you don’t have anything to reach for. When you decide to get back in shape, there’s always a reason behind it. So why not set your goal once and for all, which will guide you throughout your journey? Deciding on your goal is a crucial step in getting results, so you need to pick something that’s specific and measurable. Whether your goal is to improve your fitness, lose weight or gain muscle mass in specific areas of your body, it has to be something you can gauge. That’s why the FizzUp trainer gives you a progress report at the end of your level to show you how far you’ve come on your way to better fitness.

stay motivated in the long term 01

Give your goal a date, and we don’t mean a romantic one! The further out you set it, the better, so that you have more perspective. Rome wasn’t built in a day, and neither is your goal. You need to have enough time to reach it, otherwise you might end up cutting corners or getting frustrated when you don’t get results as quickly as you thought you would.

Keep your goal realistic. You’ll never be able to lose 20 lb in 2 days, build 10 lb in muscle in a single week or run as fast as Usain Bolt. Just trust in what you’re able to do NOW and focus on the things you want to improve without taking it to the extreme. Get a journal to write down the first improvements you notice in your body. It can push you to keep going with your routine. Or take a photo of yourself when you first get started, then take another one every week. That’s one of the best ways to measure your progress, rather than keeping track of the numbers you see on your scale. Make sure to also choose the FizzUp program that’s best for your goal.

To avoid getting discouraged and help you stay motivated in the long term, setting intermediate goals is key. They remind you that you’re actually accomplishing something when you reach them. These personal victories are milestones that guide you until you’ve reached your ultimate goal. They shouldn’t be weight loss or aesthetic goals because you might end up disappointed if the results take too long to show up. Instead, set goals to work out regularly and keep your motivation on a roll so that your FizzUp workout never stops being an activity you enjoy. The FizzUp trainer came up with the Rhythm so that you can see how often you work out. The higher your Rhythm score gets, the more progress you make. So to have a great start in your fitness adventure, make this your goal: to not miss a single FizzUp workout for an entire month.


Having the right attitude will keep you from giving up. Make yourself see the glass half full. If you’re not happy with your body today, take action now to be happy with it tomorrow. Every day is different, so sometimes you’ll feel less driven to exercise or watch what you eat. Think about your goal to give your motivation the boost it needs. If you back down now, you’ll only be disappointed in yourself. Remember, every effort matters.

stay motivated in the long term 02

Get into a healthy routine to keep your mind thinking positively. Go to bed at the same hour every night during the week so that you’re always at the top of your game. That said, it’s also better to work out at the same hour every day to turn it into a permanent habit.

Surround yourself with people who care about you. It’s so much easier to make your way to the top if you’ve got support, encouragement and maybe even people who look up to you as a role model. Getting your partner motivated enough to follow your lead can also turn out to be another way to propel you toward your goal.


The longer it takes you to get back into fitness, the less you’ll actually want to do it. When you feel your motivation starting to tank, that’s the best time to immediately take action. Once you finish your FizzUp workout, you’ll feel like a sense of accomplishment, so don’t stop while you’re on a roll! Stay on the straight and narrow path, because little actions here and there that get you off-track can quickly turn into big, bad habits if you’re not careful. Why not reward yourself once you’ve finished your FizzUp workout by relaxing with a movie or savoring a healthy snack?

stay motivated in the long term 03

The more you focus on changing your attitude toward exercise and reaching your goals, the easier it will be for your body to follow and vice versa! When you work out regularly with FizzUp, you’re taking a stand every day, not only for your physical wellness, but for your mental and emotional wellness, too. Physical activity helps you better manage your emotions, relieve stress and boost your self-confidence. You’ll also feel the benefits of hormones such as dopamine, endorphins and serotonin released during exercise when they put you in a great mood and make you feel at peace in your body.

To stay motivated in the long term, all you need to do is try these tips from the FizzUp trainer and remember that change doesn’t come from the outside, but from the inside. Be your own priority and unleash all your physical potential just like Dominique and Alexandre.

Join the 7 million users already registered on FizzUp

Join us