Motivation and Discipline: How to “Always Keep Going”

Who hasn't experienced it? The gyms are bursting at the seams in January (like your waistband after Christmas dinner) because everyone has resolved to really stick to it this year. Like every year, we watch our New Year's resolutions fail just a few weeks later.

While motivation drives people to the gym at the beginning of the new year, it is the lack of discipline that (fortunately for all ambitious athletes) causes the gyms to become emptier again over the course of February.

Do you count yourself among those people who have difficulty implementing their resolutions in the long term? Then internalize this article - and who knows, maybe it will motivate you to follow through and next year you can, together with us and all the hard-working athletes, get upset about the blocked equipment in the gym.

Motivation – the spark that ignites the fire.

Motivation is the starting signal. When the suffering reaches a certain level, you decide to change something. Maybe you want to lose weight, build muscle or simply get fitter.

At first, it will be motivation that drives you to the gym day after day. But what happens when everyday life catches up with you? You slept badly, had a really stressful day at work and all you want to do is lie on the couch. At this point, you should ask yourself the following question: Why am I even doing this? Your personal "why" is the key. A strong inner drive is the secret to long-term success!

Tip: Visualize your goal! Write it down, stick an inspiring picture on your fridge or choose a mantra that motivates you. How about "always Weider" for example - as a reminder to keep going (and always use high-quality Weider supplements!). Also keep in mind how far you have already come and what a shame it would be to lose this hard-earned progress again.

Discipline – keeps the fire burning.

Motivation lights the fire, but how do you stop it from going out? The answer is discipline. It is the unstoppable drive that drives you to the gym even on grey days.

Discipline doesn't mean that you have to be perfect every day. It's about establishing habits. Every goal-oriented step, no matter how small - a short workout, meal prepping for the next day or going to bed on time, adds up and brings you a little closer to your dream body! Even if a day doesn't go quite according to plan: setbacks are part of it, so it's not a big deal. The only important thing is that you get back on the horse. "Keep going."

Side fact: Scientists believe they have discovered that it takes an average of 66 days for new behaviors to become habits. 66 days would mean that if you manage to go to the gym consistently until the beginning of March, you're over the hill! We have no idea whether establishing routines really takes that long, but we are absolutely certain of one thing: you have to keep going - there's no getting around it!

How to keep going

The combination of motivation and discipline is the key. But what do you do when you're out of steam? Here are five simple tips:

1. Make your goal visible: Formulate a clear goal and write it down. Choose a motivating picture as the background on your smartphone. Get your goal tattooed on your forehead... No, better not. That's going a bit too far.
2. Reward yourself: progress deserves reward. Treat yourself to something that will keep you motivated, such as new sports clothes, a wellness weekend including a hot tub and massage, or an outrageously delicious protein powder.
3. Set the right priorities: Make appointments with yourself! Fixed training times and prepared meals make it much easier to stick to your routine.
4. Find a training partner: A friend who motivates you or holds you accountable when you're losing the battle with your inner demons can be extremely helpful.
5. Celebrate small successes: Every step forward, be it a higher training weight, an extra repetition or a healthy meal, brings you a little closer to your goal.

“Immer Weider”: More than just a play on words

Always keep going is more than just a motivational saying. You could almost say that it is a philosophy of life. OK, we don't want to exaggerate - but success doesn't happen overnight. It's not about how often you fall down, but how often you get up again and keep going despite setbacks.

Whenever you get stuck in pursuing your New Year's resolutions, remember: motivation is the spark, discipline is the fire - and you are the one who keeps it burning.