Tag: Inspiration

9 Tips To Stay Motivated And Focused On Reaching Your Fitness Goals

Achieving fitness goals involves commitment, effort, and, most importantly, motivation. When attempting to achieve your desired body or fitness level, staying motivated is frequently the hardest struggle. Life will inevitably get in the way, and it’s easy to lose focus when other obligations come up. However, if you have the correct attitude and techniques, you can stay focused and motivated to achieve your goals.

This article will provide you with a deep look at nine tips that can keep you inspired and committed to accomplishing your fitness goals. Using even a few of these strategies may help you stay motivated throughout your fitness journey.

1. Set Specific, Measurable Goals

Setting definite goals is essential for maintaining motivation over time. Establish precise goals that are based on measurable metrics such as weight reduction, body fat percentage, strength increases, cardio endurance, flexibility, or any other fitness metrics that can be measured. For instance, set goals to run a 5K in under 30 minutes, bench press your body weight for 3 sets of 5 reps, and be able to touch your toes with straight legs.

Set exciting goals for yourself and create a timetable for reaching each one. Divide more ambitious objectives into smaller milestones so that you can celebrate multiple near-term victories along the road. These kinds of quantifiable objectives hold you accountable and provide clear indicators of your progress. 

2. Expand Your Fitness Knowledge Through Education

Diving deeper into the reasons behind fitness practices can amplify your motivation. By comprehending the science and rationale behind actions, they hold more meaning. Just like you’d delve deep into subjects when pursuing higher education, you can immerse yourself in fitness knowledge. 

For those especially passionate about health, considering advanced programs like an online MPH can further fuel this enthusiasm, blending a rigorous academic understanding of public health with personal fitness goals. This dual focus can make your fitness journey more rewarding and provide avenues for sharing this knowledge with others.

3. Track Progress and Celebrate Wins

Monitoring your progress gives tangible proof your efforts are paying off, which naturally boosts motivation. Consistently track key metrics like weight, body measurements, workout logs, running pace, strength gains, flexibility, or any other quantifiable markers you want to improve. Seeing measurable progress reminds you all the hard work is worth it.

Celebrate each milestone and achievement, no matter how small. Buy yourself a reward, plan a fun experience, or post about your progress on social media. Recognizing wins gives you a sense of accomplishment and pride that motivates you to keep striving. Maintaining fitness requires patience and persistence. Tracking quantifiable progress helps you see that you are moving towards your goals, even if the pace feels slow. 

4. Find Workouts You Enjoy

Dreading your workouts is a huge motivation killer. Take time to experiment with different types of programs and classes until you find physical activities you genuinely enjoy. This may include lifting weights, calisthenics, cardio, and even supplementary exercises, such as martial arts, team sports, running, and swimming. The options are endless. What matters is choosing a fitness plan you look forward to.

5. Schedule Workouts in Advance

Failing to plan means planning to fail when it comes to fitness motivation. Treat workouts like important appointments and schedule them in your calendar ahead of time. Block off time for exercise and commit to sticking with the schedule. Planning helps build a consistent workout regimen into your routine and avoids excuses.

Having set plans creates accountability for yourself. It’s much harder to justify skipping a workout when you’ve scheduled it in advance. Take it a step further by pre-booking classes and training sessions or reserving gym time slots if needed. Planning workouts into your days ensures fitness remains a priority amidst the demands of life.

6. Set Reminders and Cues

Make your fitness goals omnipresent in your mind to stay focused. Set phone alarms reminding you to work, meal prep, and go to bed early. Use visual cues like keeping your gym bag visible, motivational quotes displayed, and fitness photos where you’ll see them often.

Strategically place equipment, shoes, supplements, or anything else that reminds you of your fitness commitment in places you’ll encounter them throughout the day. These small cues reinforce your health goals and priorities. Seeing your workout gear and inspirational quotes makes it harder to forget or ignore your aims. Let them motivate you to stick to the plan.

7. Follow Motivational Accounts

Filling your social feeds with motivational fitness accounts provides daily inspiration and accountability. Follow athletes, trainers, brands, influencers, and regular people sharing workout tips, healthy recipes, transformation photos, inspirational quotes, and fitness journey updates. Exposure to motivational content daily reinforces why you started your fitness journey and what you’re working towards.

When you need an extra push, go back and revisit the posts that most resonate with you. Surround yourself with the reminders you need to keep your motivation high. Seeing others achieve results similar to your goals makes them feel more attainable. 

8. Focus on How Far You’ve Come

On tough days when your motivation lags, reflect on how far you’ve already come. Look back at old photos, review early workout logs, and remember where you started. Appreciate the obstacles you’ve already overcome and progress made. Reminding yourself of accomplishments re-ignites motivation and determination.

Don’t get discouraged by a bad day or week. Everyone experiences ups and downs. Expect setbacks and plateaus as part of the journey. Keep perspective by focusing on the big picture. You may still have a long way to go, but you’ve already come so far. Your past progress is proof you have what it takes to succeed.

9. Keep Long-Term Goals in Mind

Connecting your daily actions to bigger, long-term aspirations provides ongoing purpose and motivation. Remind yourself regularly why you started this journey in the first place. Revisit the vision board or long-term goals list you made when you began. Keep the “why” front of mind at all times.

Your purpose is powerful motivation on the days you want to skip a workout. Whether it’s increased energy, health, confidence, or setting a good example for your kids—your “why” runs deeper than short-term setbacks. When you want to quit, remember the big-picture vision that fuels your drive.


Reaching your ideal fitness level requires unwavering consistency, patience, and motivation. Apply these tips to stay focused, energized, and driven to keep improving each day. Setting specific goals, tracking progress, joining a community, scheduling workouts, and focusing on your purpose are powerful strategies. With the right mindset and discipline, you can maintain motivation despite life’s inevitable obstacles.

Trust the process, celebrate small wins, and don’t get discouraged by setbacks. If motivation wanes, revisit what inspires you. Stick to the plan consistently, and you will reach your fitness goals over time. The journey requires commitment, but the results are worth every ounce of effort.

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525 Squat = All I Ever Wanted

525 lb Squat

All I Ever Wanted

Hi, my name is Ryan Mathias and all I ever wanted was to Squat 525 pounds RAW. Now, to many people that may seem mediocre since many people can squat 500+ pounds. But to me, it wasn’t easy, and there’s a reason 525 means so much to me. This is why…

My 525 Story

I officially started weight training as a 16-year-old Junior in high school for one of my P.E. classes. And my favorite exercise was the squat. I loved it so much that it was basically all I did during our short 50-minute classes 4 days per week. 

As you can imagine, I progressed rapidly as a beginner that only squatted. So, after about 2 months I attempted my first max squat, and I got a pretty easy 355 lbs! Pretty great for a 180 lb kid with no guidance or help (the “coach” in there didn’t care what you did. As long as you didn’t run off or get hurt, he didn’t pay any attention to you.)!

Well, a short while later I was repping 315 for 4×10 and able to do 405 lbs. And that is when I had an idea…

The Record Board

Like every high school, we had a football team (coached by the weight training “teacher”). And in the weight room, they had a record board that recorded all the best lifts of the football players for that year. 

At the top of the record board, there were all-time school records for Squat, Bench Press, and Power Clean (should have been deadlift, I know). The records at the time (2009) were 505 Squat, 355 Bench Press, and 330 Power Clean (set by my older brother Tanner, that year!)

Well, the best squat for the current football players was only 315 lbs. Something that I could easily do! So, in the hopes of getting some recognition by my peers, I asked the coach if he would put my name on the board, as he just watched my squat 405 in front of him. 

Of course, he said, “No! That board is for players only!” 

Obviously, I was bothered by this. But it also truly infuriated me, because of the way he said it. His tone was like I didn’t deserve any recognition for my work. I was so upset that I went right to the squat rack and did 405×2. 

He didn’t say anything, of course.

My Goal

Well, I knew he was not going to put me on the board by choice. So I decided that I was going to break the school squat record so that he would be forced into putting my name on the record board! But I didn’t just want to break it by a few pounds. I wanted to annihilate it!

So I decided that 525 lbs was the goal!

I trained harder than before and was pushing for as much progress as I could! But, unfortunately, that lead to injury.

Again, I had no help with proper technique or rest and recovery. All I knew was that I needed to squat low and squat often. So I did, and my hips were not happy about it.

In fact, I did so many things wrong that I still have to fight the bad habits I grew over my first few years of lifting. 

Well, long story short, the most I ever squatted in high school was 435×2 with a belt and spotter assistance. 

Slow Progress

The next few years were waves of progress and regression. I would build a lot of strength, then get injured. Learn from it, and progress again. Over and over again. Always learning and growing.

All I can say is that I wish I found a website like this one back in those days to help me along!

I even broke my back in 2012 (unrelated to weight training) in which I was told to lay in bed for 5 weeks and never lift heavy again. That didn’t happen, but I did learn a lot from it!

My 525 lb Squat Redemption

Well, after all these years of learning through both education and experience, I have healed my body, corrected my mistakes and become ready for my redemption!

And here it is! My first, but not last, ever 525 lb squat!

What I am most proud of is my journey getting here. It was a long hard road, but I accomplished it on my own terms. I don’t take supplements or drugs and only use minimal support (my knee sleeves are there for looks, not so much support. They are too big and torn out on both sides so they slide down my legs as I walk.). I learned from my mistakes and only grew stronger from them. 

Thank you to everyone that has supported me along the way. Thank you to my dad for recording this life-changing event. And to me…

“Yo, Ryan…we did it!”

If you want to learn how to do it too, get my 12-Week Squat Program which I used to accomplish this feat of strength!

Ryan’s 500 lb 12-Week Squat Program >>

What’s Next

Now, of course, I am not stopping all lifting and moving onto other things. I will always be a powerlifter because I love the sport. I will continue to get stronger in all my lifts, but I am proud to have accomplished my main goal after only a mere 10 years!

Other Strength Goals:

Squat = ???

Bench Press = 405×3

Deadlift = 650

Invest In Yourself

Invest In Yourself

We all want that big break, where we suddenly start to succeed and get rich quick. We want to make that quick investment to finally achieve everything we ever wanted. However, many people seem to forget, the greatest investment you can ever make is in yourself. So, take the hard road, do it your way, and invest in yourself!

The greatest investment you can ever make is in yourself.

motivated mindset words of wisdom cover

This is an excerpt from my Book “Motivated Mindset“. 

Don’t let your lack of motivation hold you back from achieving your goals!

Find your motivation and change your life forever!

Get your copy here! 

You Are An Asset

You are the most valuable thing you can invest in because only you can create your own success. Without the proper mindset or skills, you may never reach your full potential. It is easy to invest your money, time and assets towards others; expect them to do all the work for you. However, by taking that easy route you are not improving yourself.

Again, you are your greatest asset and the most valuable thing you can invest in! Yes, you can find some success through others, but if you truly want to be successful, then you need to create your own success. You have to put in the time, energy, effort, money and resources to get your full value back. 

An investment in others will always die off, but an investment in yourself stays with you forever.

Maybe you just need:

  • to improve your health, so you go to the gym.
  • to heal your relationships, so you go to counseling.
  • more education or another skill, so you take some classes.
  • some free time to rejuvenate, so you take a vacation, go for a weekly drive somewhere, or take some time (15-60 minutes) every day to just relax.

Whatever you need to do in order to help build yourself up, start investing in yourself today. You will see an immediate return on your investment, and you will be well on your path to creating your own success!

Just keep investing, and someday you might just change the world!

Create Your Motivated Mindset Today!

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Take The Hard Road

Take The Hard Road

Life is a journey, and you get to choose the path you take. Many will take the easy road while those that are strong-willed (like you and I), know that taking the hard road will make us stronger than before. So, when everyone takes the easy route, you should take the hard road. You will learn more and become stronger through the challenges you face. Then you can continue to lead forward with your new found knowledge as you create a new path for others to follow, while those that didn’t fight for their success have nowhere else to go.

motivated mindset words of wisdom cover

This is an excerpt from my Book “Motivated Mindset“. 

Don’t let your lack of motivation hold you back from achieving success!

Find your motivation and change your life forever!

Get your copy here!

Choose to do what is hard, because difficult things make us stronger.

Life is not supposed to be easy! If life was easy, then it wouldn’t be very rewarding. We need to struggle in order to appreciate the good times we have. Good things like success would hold no weight if there was not a struggle to get there!

Of course, not everything needs to be hard, but it shouldn’t all be easy either. It is good for us to fail at times in order to learn from it and build up some scars, so we can withstand more pain than before. So choose to take on challenges in life, because they will make you so much stronger!

Do What Is Difficult

Do what is difficult, because difficult things make us stronger.

You should be grateful for the challenges thrown your way because they make you stronger and help to define who you are by how you get through them. It’s easy to just give up and not even try when things seem too difficult, but it is through those challenges that we are reborn even stronger. Difficulty is just another pathway to creating your own greatness. Accept the challenge and show the world you will not be stopped!

Challenges do not stop you from achieving success.

They give you the opportunity to make a better one.

So many people take difficulty as a loss and just give up when things get tough, but struggle should push you, not hold you back. When you run into trouble, just view it as another opportunity to make things even better.

Change doesn’t have to be bad. You can take what you have learned and make a better future from them. Be open to change and learn from your struggles!

Leaders Take The Hard Road

The hard road is for leaders that want to push past what others have done before. While the easy road is for followers that want to quickly reach assumed success, with no real knowledge of how to get there.

Of course we all need to be good followers to learn how to become great leaders, but eventually, you will need to branch out if you want to continue moving forward. You have to go into the unknown and take risks. If you are strong enough, from all the hard roads you’ve taken before, you can succeed even when times are tough.

Once you have achieved success on your own, then no one can take it away from you. So choose the difficult things in life! Take the hard road and no one can take away what you have earned!

Don’t avoid what is hard. This is not supposed to be easy.

Destroy Challenges. Conquer Fears. Let nothing stand in your way!

This is your life! Own It!

Go Above and Beyond

On your Journey to Greatness, never do just the minimum!

When asked to do something 10 times, do it 11. Always do 1 more. One more than asked, one more than before, one more than you thought you could do…never the minimum.

Too many people do just the minimum requirements to get by and never reach their full potential because of it. It is those that push themselves beyond what is required, in everything that they do, that achieve true success. Go above and beyond to find what you are truly made of!

Create Your Motivated Mindset Today!

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How To Be “Somebody”

How To Be “Somebody”

Many people spend their entire lifetime trying to find how to be somebody great. What they may not realize, is that they are looking in the wrong direction. Rather than searching outside of yourself for the answers, look inside at who you already are.

You were born with greatness inside of you…all you have to do is find a way to show the world how great you already are!

motivated mindset words of wisdom cover

This is an excerpt from my Book “Motivated Mindset“. 

Don’t let your lack of motivation hold you back from achieving success!

Find your motivation and change your life forever!

Get your copy here!

You were born “SOMEBODY”.

You just have to find a way to show the world who that “somebody” truly is!

Don’t waste your time trying to change who you are, but rather find how you can best express yourself to others in a way that benefits everyone. We are all great in our own way, and it is often hard to look deep inside of us with a confident eye to see our own greatness. However, you already have the answer to creating your own success.

Think positively, with an open mind in search of your inner greatness!

Find what you truly love to do (This is usually the things we would do if we had all the money and time in the world. Think, what you would do if you were retired right now?), and combine it with what you are good at. Often these things match up closely, so put them together. Then find the best platform to display yourself to others in a way that benefits everyone.

Maybe you have a lot of experience in a certain field and can provide information to people about it. Or maybe you are really good at inventing or building things and should create things for others to use. Maybe you have a certain personality or skill set to put to use.

Find your greatness, then find the best way to present your inner greatness to others! Be confident in your abilities and help others! Do what you are meant to do!

Be the “somebody” you were born to be!

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Create Your Motivated Mindset Today!

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