You know the feeling: you watch an inspiring reel, hear a friend talk about their latest health kick, or scroll past a transformation post and feel fired up. You tell yourself, “This is it. I’m starting Monday.”

Then Monday rolls around. You had a bad night’s sleep, you’ve got 78 unread emails, and you’re pretty sure dinner won’t make itself. Suddenly, that surge of motivation is… gone.

Maybe it’s not that first Monday, maybe it’s later that week, or the week after.

As we get into the second quarter of 2025, I hope you have found some habits to get you tracking towards your health and fitness goals. If you are, chances are you’ve adapted to routines and habits that move you closer to the goal consistently. If you’ve been struggling to find that consistency – you’re not alone, read on and I’ll help you.

Motivation is a great spark, but it’s not a reliable fuel source. It comes and goes. Often times, we think to ourselves or someone says “You just don’t want it enough” and whilst there will definitely be moments along the way we have to grit our teeth and push through hard times, the structure we put around ourselves is key above just wanting the outcome.

As I roll into my 9th year of coaching clients, I’ve been lucky enough to witness some amazing transformations, be privileged to work with some of my clients for that entire time and raise the bar each year, and sadly have some clients not hit the goals they set for themselves. All these experiences give me a pretty clear picture of what works vs what doesn’t when it comes to the long-lasting changes that we strive for in ourselves.

Lower the Barrier to Entry

Stop aiming for perfection. Instead of thinking, “I need an hour to train,” ask:

“What can I do in 10 minutes that moves me forward?”

Ten minutes of bodyweight movement, a quick walk with the kids, or prepping tomorrow’s lunch — it all counts.

Ambitious goals are great to have – breaking them down into milestone steps that you can move towards is key. Your journey to a 15kg weight loss goal starts with that first kg.

Tie Your Habits to Existing Routines

You don’t need more time — you need smarter triggers.

  • Do squats while the kettle boils.
  • Walk during your child’s soccer practice.
  • Do a 10-minute core session before your evening Netflix.

Pair new habits with things you already do daily and watch your consistency skyrocket.

Schedule it Like a Meeting

If you’re running a business or managing a team, you know this:

If it’s not in the calendar, it doesn’t happen.

Treat your health with the same priority.
Block time in your calendar — even just 20 minutes — and protect it. You wouldn’t cancel on a client or colleague, right?

Set Identity-Based Goals

Instead of chasing short-term results (“I want to lose 5kg”), shift your focus to identity:

“I’m the kind of person who moves every day.”
“I take care of my body so I can show up for my family and my business.”

This kind of mindset change creates lasting transformation, not just short-lived progress.

Get Accountable (But Keep It Simple)

Don’t go it alone. Whether it’s a coach, a friend, or a group chat of fellow parents — accountability helps you follow through.
Even just messaging someone: “I did my workout today,” builds commitment.

Motivation Might Get You Started…

systems, structure and support keep you going.

Ready to Start? Here’s 1 Small Action You Can Take Today:

Set a 10-minute timer. Do any movement — a walk, some squats, a stretch — before the day ends.
That’s it. That’s the whole assignment.
Not because it’s huge. But because it’s a step — and the step after that becomes easier.

You’re busy. You’ve got a lot on your plate. But you’re also capable. And you don’t need motivation to prove it — you just need momentum.

I’ve used my 9 plus years helping people to give my clients the systems, structure and support to keep them moving towards their goals. At GSD we help our clients Get Shit Done with:

  • the support of expert coaches and likeminded people to train alongside
  • the structure with our individualised training programs, lifestyle support and nutrition guidance to support your circumstances
  • the systems to keep you accountable and track your progress

You can book your free No Sweat Chat with us to learn more, just hit the FREE INTRO button at the top of this page.