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How to get motivated on a new diet or fitness plan


How to get motivated on a new diet or fitness regime

When we do anything in life we do it for a reason. From brushing your teeth to driving to work there is a reason. That reason varies, in the instance of these examples you don’t want bad breath and you gotta pay the bills …

But when we want to make changes or take actions everyday towards something bigger, better or new something that is not ‘necessary’ to our survival physically or financially it can be hard to motivate and mobilise ourselves for a number of reasons:


  1. Patterns and Habits – we are creatures of habit. Our sub-conscious minds store repeat patterns to make our day to day actions easier. Our mind remembers what actions follow another, we call these triggers e.g ‘I feel tired must have coffee’ ‘ I feel stressed, I’ll have a biscuit’. These triggers are the hardest battles we face when starting any new regime. Much like an old video tape, we can’t erase the patterns and triggers we already have, we can only overwrite them. Creating new patterns and habits can take anywhere from 21 to 60 days which is why fat loss diets and challenges are usually created in these timeframes. During this timeframe having support is so crucial to making sure you stay on track in order to install these new habits!
  2. Emotionally we seek comfort. The human brains want to keep us in a place of happy! We are taught sometimes from children that to soothe feelings of discomfort we turn to external support in the form of food, and as we grow older alcohol, cigarettes, and drugs can also play a part in buffering these bad feelings. Unless we learn to deal with our emotions head on we will always turn to comfort food, drink etc SO when we start any kind of new bigger goal we are going to face adversity and this is where a support network can be AMAZING as well as opening up to personal growth and dealing with the issues themselves.
  3. Your why isn’t strong enough. Making a big lifestyle change is a decision with a huge impact on all areas and often ripples into all areas of your life. You have to be ready for this. To be ready you need to know WHY you are doing it and know that your why is bigger than other people’s comments, bigger than your own excuses and has a bigger impact in your life by achieving it than not! Examples include finally losing 12st because the doctor gave you a death date is a bigger why than needing to lose a few lbs to be a size 10 ..


So in conclusion, it’s no wonder why committing to a new plan can be super challenging! This is why in our experience surrounding yourself with the right people, having the support of a coach or mentor and really opening up to WHY you are making the change.

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Stepping into a gym for the first time can be a very daunting experience for some people and a very exciting one for others. Having worked in the fitness industry as a gym manager and personal trainer for many years I have spoken to countless people about their concerns when joining and how long it took them to actually join. It isn’t uncommon for people to take over 6 months from deciding they want to join a gym, to eventually joining.



The first thing to note is that everyone who is at the gym is there for the same reason; to make a change and take a step closer to their goals, whatever they may be. The gym is simply a vehicle for change and therefore everyone going into the gym regardless of their body shape/fitness levels/experience is in the same boat. The sooner you can accept that people in the gym are not there all staring at you, but are in fact getting on with what needs to be done to achieve their own goals, the sooner you will feel more at home in this environment. From my experience, the majority of people who you think might be looking and judging you are in fact more interested in looking at themselves and are really only interested in their own training and progression.



If you’re still on the fence about joining a gym then my best advice is to just jump in head first and join asap. Not because you feel you have to, but because you’re determined to make a real change to your live and those close to you. The gym is where you should be able to go to feel most at home, as after all it is designed to have everything you need to transform your physique and lifestyle. Trust me once you have made the leap of faith and begun your exercise regime you won’t look back; the results will keep you motivated and your life will literally be changed forever!



  • Have a look at the gyms near you. See what facilities they have and what classes they have that you would like to do
  • Go to the gym and speak to the staff there. You’ll be pleasantly surprised how welcoming they are.
  • Get an induction booked in so you are familiar with the equipment and what sort of training would be suitable for you.
  • Get a programme to follow from one of the trainers or use one of our online plans.
  • Take part in some of the exercise classes; Aerobics, spin, yoga etc. You’ll not only get a fun workout, but you’ll get to know other gym users who will help to keep you going back.
  • Encourage a friend to train with you, as you will more likely stick to a regular routine when training with someone else
  • Get a personal trainer to help and guide you in some sessions. Good personal trainers are not there to simply kill you in a session, but to coach and encourage you to push that bit further
  • Most importantly don’t give up at the first set back


– Tim Chase –


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Why not give our Cutting Plan a go and transform your physique:

Chase Perfection Cutting Plan