Staying fit often feels impossible in our endless list of things to do.
You’re not alone—surveys show that lack of time (42%), lack of motivation (35%), and difficulty sticking to a healthy diet (33%) are the top challenges people face when it comes to fitness.
But here’s the good news: overcoming these hurdles is absolutely doable with the right strategies. Let me share some actionable tips along with real stories to inspire you to get started.
1. “I Don’t Have Time to Work Out”
The Challenge: Between long workdays, errands, and family responsibilities, exercise can feel like the first thing to go.
Solution:
Shift Your Perspective: You don’t need an hour-long workout to see results. Research shows that 20–30 minutes of high-intensity interval training (HIIT) can burn as many calories as a longer workout.
Try this :
Micro-Workouts: Sprinkle in mini-sessions throughout your day. For example:
15 squats while waiting for coffee to brew.
5 push-ups after each email you send.
A brisk 10-minute walk on your lunch break.
Schedule It Like a Meeting: Treat workouts as non-negotiable appointments. Use your calendar to block time, even if it’s just 15 minutes.
Real-Life Example: My client Sarah, a working mom of two, thought she had no time to work out. But after committing to just 15 minutes of strength training before the kids woke up [i can write this workout for you!], she found she had more energy throughout her day. Within a month, she was sleeping better and feeling stronger.
Stat to Motivate You: A study published in Journal of the American College of Cardiology found that even 5 minutes of daily physical activity can significantly reduce the risk of cardiovascular disease.
2. “I Just Don’t Feel Motivated”
The Challenge: Motivation comes in waves. It’s hard to lace up your sneakers when the couch is calling.
Solution:
Find Your Why: Dig deep into why fitness matters to you. Want more energy to play with your kids? Feel stronger in your body? Write it down and revisit it often.
Accountability Partners: Work out with a friend, join a fitness challenge, or hire a trainer. Knowing someone is counting on you increases follow-through by 65%, according to the American Society of Training and Development.
Set Tiny, Achievable Goals: Instead of aiming to "work out 5 days a week," aim to "move for 10 minutes a day." Success breeds momentum.
Real-Life Example: Many people have joined one of my local park workouts and keep coming back week after week because of the accountability it creates. When you RSVP and commit to a workout, you know you need to get out of bed and show up—because we’re there waiting for you. This simple act of showing up has helped so many participants find renewed energy and confidence, which has positively impacted other areas of their lives.
Stat to Motivate You: According to research by the National Institutes of Health, people who set specific fitness goals are 10 times more likely to stick to their routine than those who don’t.
3. “I Don’t Have the Right Equipment”
The Challenge: Gyms can be expensive, and home setups aren’t always feasible.
Solution:
Bodyweight is Enough: Exercises like squats, lunges, push-ups, and planks require no equipment and target major muscle groups effectively.
Invest in Minimal Gear: Start small with resistance bands or a pair of dumbbells, which cost around $15–$30 and offer endless workout options.
Real-Life Example: During the pandemic, my neighbor Jen wanted to stay active but didn’t have any gear. She goes for walks, she does push ups, she does air squats while her coffee is brewing, while her pasta water is boiling and then she walks some more. Her walking has kept her fit and is something she can do when she is with her kids.
Stat to Motivate You: A study by Harvard Medical School found that 30 minutes of bodyweight exercises burns 240–355 calories, depending on intensity and body weight. I can write this workout for you!! Keep you accountable.
4. “I Can’t Stick to a Healthy Diet”
The Challenge: Meal prep takes time, and cravings for comfort food are hard to resist.
Solution:
Plan Ahead: Spend 30 minutes on Sunday prepping 3–4 meals for the week. Store them in portioned containers to grab and go.
Follow the 80/20 Rule: Eat nutritious foods 80% of the time, and allow yourself indulgences for the remaining 20%. This balance prevents feelings of deprivation.
Simplify Healthy Eating: Focus on whole foods that are easy to prepare, like eggs, oats, grilled chicken, frozen veggies, and fruit.
Outsource When Needed: Use a meal delivery service for healthy options if time is tight.
Real-Life Example: My client used to skip meals or grab whatever was closest, often making it hard to stay on track. To simplify her life and stick to her goals, she decided to outsource meal prep. This allows her to have healthy, ready-made meals on hand without the added stress of cooking. While not everyone can afford this option, the key takeaway is finding ways to make eating healthy easier for you. For example, could you prep a few meals in advance, rely on simple recipes, or enlist help from family? Amanda also streamlined her mornings by eating the same nutritious breakfast every day—no decisions, no extra effort. These small changes have significantly boosted her energy levels and supported her weight loss journey. Remember, fast food and takeout aren’t the answer to staying on track, but finding ways to simplify healthy eating can make all the difference.
Stat to Motivate You: Research shows that people who meal prep are 2.5 times more likely to stick to their nutrition goals compared to those who don’t.
It’s About Progress
You don’t need to overhaul your entire life to stay fit. With small, strategic changes, you can overcome any hurdle. Start where you are, use what you have, and keep moving forward. Fitness isn’t about perfection—it’s about showing up consistently.
What’s your biggest challenge? Share in the comments and let’s tackle it together!
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