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How To Maintain Long-Term Fitness Results

When you reach your fitness goals, it's time to make new ones!

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So you’ve made it! You have reached your health and fitness goals, and I bet you feel great. But you may be asking, “Where do I go from here?” Too often I see women reach their health and fitness goals, but fail to reassess and reset. Those bad habits will start to slip back in, resulting in all that hard work becoming undone. I’ve been working out now for quite a few years, so I have learned a thing or two along the way on how to get results and keep them long term. So say goodbye to yo-yo-ing weight loss! Use these tips for keeping your dream body around for good.

 1. Mix it up.

One of the biggest reasons people lose their motivation over the long term is that they start to get bored with their workouts. Let’s face it—you don’t exactly feel motivated if you are doing the same thing day in and day out. That’s why in my latest programs, I developed three phases. Every four weeks the workouts change, as well as the meal plans. I believe to keep these healthy habits in your life for good, you have be willing to try new things and stay interested. The moment you see boredom slip in, then it’s time to change things up.

2. Reset your goals.

So you’ve reached your goals, which is awesome. Now it’s time to reset and aim even higher. Because what’s better than reaching your goals—going after new ones. Goals are the driving force behind motivation, so if you don’t have any news ones, it can be easy to lose focus and let old habits slip in. The moment I reach a goal, I sit down to set objectives that aim even higher then before. I never get complacent and am always aiming to be my best in everything I do. It also keeps things in life a little more exciting.

3. Remember this is a lifestyle change, not a quick fix.

Probably one of the biggest things that has helped me over the years was changing my mindset. It’s important to think about being fit and healthy as a lifestyle, not a “how to lose weight quick” scheme. This means that you are training your brain to know this way of living is part of the new you and not just some temporary thing.

4. Celebrate your wins.

When you have reached a goal or achieved something great, it’s important that you take some time congratulate yourself and recognize how well you have done. You can use that achievement as an example for how you have been successful in the past, which will help you reach future goals. By celebrating your achievements—big or small— you cultivate an overall winning attitude towards yourself and life.

5. Don’t forget where you came from.

This would be one of the strongest motivational tools I use if I start to steer off-track. I go back to think about who I was before I made all these positive changes in my life. I don’t know about you, but I never want to be that person again. Before I got into health and fitness, I was negative all the time and pessimistic about my life. I had the worst body image issues and took everything to heart. Through becoming strong in my body, I’ve also become strong in my mind. For me that has been the biggest reward I have received from this healthy lifestyle. Always remember where you have come from and use the old you as motivation to not go back there again. 

6. Surround yourself with like-minded people who support you.

I always make sure that I’m surrounded by people who support me and not bring me down. It’s important that the people you hang around the most bring out the best in you and want you to be your best. This has been one of the biggest areas in my life that has helped me keep this fit and healthy lifestyle.

Remember— motivation is something you need to work at on a day-by-day basis. It’s important to keep at it, keep dreaming big and you’ll never go back to where you started.

Visit to find out more ways Emily maintains her long term fitness.