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How To Quickly Get Yourself Out Of A Training Rut | Exercise Motivation Tips

by James Anderson
Posted: January 07, 2016

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Our fitness and personal training expert James Anderson provides 5 important exercise motivation tips to quickly get yourself back on track into a healthy routine.

I’m sure that we can all agree that getting stuck in a rut happens to the best of us, either falling back into old habits, or, if you’re anything like me, you’re able to find more creative ways to get yourself stuck. 

But, for all the problems that I seem to find myself in - whether in training or in life - there are also a few things that help me get back on track, fast. 

Take Responsibility 

More often than not, when we’re stuck in a rut we tend to love playing two games. 

  •    “The blame game” - Blaming everything (other than ourselves) for the reason we find ourselves stuck in this rut. 
  •     “The but game” – This game usually comes after the blame game, a game in which - just after you stutter something like “I should get back into training” – you quickly mutter “but” and then follow that with an excuse as to why you can’t. 9 times out of 10 this is usually a lack of time, energy or money. 

The sooner that you can switch yourself out of this negative viewpoint of your current position to a place where you take full responsibility for your future outcome, the sooner you receive the power you need to change – you become the cause rather than the effect. I know, I know, it’s never fun admitting you’re wrong, but it’s the fastest way to get yourself right. 

Envision the Future, YOUR Future 

You MUST take some time out on a daily basis to deeply envision yourself thinking, feeling and doing the things that will get you out of the rut. If you can truly see yourself as this person then both your body and mind will start moving towards that. It’s the law of attraction baby! Seek and you shall find. 

Everyday sit for a minimum of 20 minutes (or more) and envision thinking yourself as the person that you want and deserve to be. Focus on truly being that person. 

Envision it

See Your Situation As it is, Not Worse Than it is

Now you’ve taken responsibility for your current position, it’s time to view it differently. Because there are two things in life that will get you stuck fastest. 

  1.    What you don’t know. 
  2.    What you think you know, that isn’t so. 

Although we can’t change number #1 other than through learning and experience, it’s usually #2 that makes the situation (i.e. rut) so insurmountable in our mind that we never end up giving our body a chance.

Far too often I see people that are struggling with their health and when I speak to them about getting back into fitness and training they have this idea in their minds that they’ll have to train 3 hours a day, 7 days a week for the next million years! Now, that just isn't realistic and you know it! Make it simple peeps - don’t allow your mind to make you stupid. 

Break Your Pattern 

Life is merely a series of patterns (aka habits) that we’ve formed over time; some good, some bad. So, seeing that you’re now a “responsible” adult again, one who “views” things for what they truly are, you now need to switch out the old (negative) patterns that lead you into this rut by creating positive patterns that will take you forward. 

If your pattern has been that you drink alcohol and eat crappy food more often than not, it’s time for a change. If your pattern is that you haven’t been training because you just can’t seem to get up in the morning, either go to sleep earlier or train at lunch/night, either way, something has to change! 

The more you can break and disrupt the old patterns, the more the new patterns have a chance to stick. This doesn’t mean that you have to change everything, either – it’s about changing patterns that will have the biggest bang for their buck. What you’ll find is that when you change the big ones, the little ones will change automatically. 

Bad habits


Ahhh you didn’t really think that you could get away without taking action did you? Action is the place where the rubber hits the road. After all, you were stuck in a fitness rut, right? Because it’s all fun and good to think great and wonderful things, but an ounce of action always beats a tonne of intention. Always. The key is immediate and massive action, this means don’t wait until tomorrow, because tomorrow usually becomes never. Strike whilst the motivation is hot! 



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James Anderson

James is the owner of a women’s only tribe based at Bondi Beach that focuses on strength and conditioning team training for optimal outcomes and long-lasting solutions.

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