How to Build Fitness Momentum

I set three goals for 2019. Noticeably missing this year is a fitness goal…something I’ve included for as long as I can remember. 

The reason for that is directly tied to Part Five of this plan to help you Win At Fitness. If you’re just discovering this, here’s a brief recap.

The first part is all about how we start our journey to fitness. We are often motivated by the desire to get healthier and stronger. We’re feeling the emotional fuel and we start BIG. Sadly, that’s the worst thing you can do because it’s just not sustainable after the emotions fade. So, Part One makes the argument that we need to Start Small. You can read the entire article HERE.

Coupled with the desire to start BIG is the expectation for quick results. That always leads to disappointment. Fitness is not a quick thing…it’s a lifelong thing. Part Two helps us reframe our desire to reach the finish line fast. You can read more HERE.

Part Three addresses the shame of past fitness failures. Most of us have tried to do this fitness thing more than once…and failed. Shame follows, but the good news is that it’s possible to turn around a lifetime of fitness failure. It’s all about building a chain of fitness wins…one step at a time…one day at a time. More on that HERE.

Even when you’re moving forward, adding links to your chain of fitness, there will still be times when you want to quit. Maybe you’re tired, or an unexpected circumstance disrupts your schedule, or it just feels too hard. Part Four (HERE) gives you 5 weapons to help you keep going when all you feel like doing is quit.

That brings us to Part Five…the fuel that will keep your fitness engine running for a long, long time.

A few weeks ago, several of us here at the radio station got an email of congratulations. Every year there is a competition to win two extra vacation days. That’s given to the three employees who have the most annual steps on our Fitbit. This year, Katie was one of the winners. It was her first time making the top three.

Katie was excited. But, as much as she’ll enjoy those extra two days, I think she is even more excited about something else. She’s got some serious momentum going. Katie set a daily step target for 2018 and never quit. This year she increased her target 1,000 steps a day and she’s cruising.

And, that’s Part Five.

Do More

As your strength and fitness grow you can gradually increase your target. This is what I have done for six years. This is what Katie’s doing. And, this is what you need to build momentum that will eventually make fitness a part of your lifestyle instead of this “other” thing you have to get done three times a week.

But, the increase needs to be gradual. If you overshoot and raise your target too high, you can actually kill your momentum. The increased target and the building momentum work together so you need to handle both with great care.


If you struggle with making fitness stick you can change that today. The 30 Day Fitness Challenge will help you begin building a fitness habit that creates fitness momentum which eventually leads to fitness transformation.

Walking is fitness hiding in plain sight. The 30 Day Fitness Challenge will help you set the perfect Fitbit goal for you. The Challenge includes a contract you can make with yourself. That might sound cheesy, but having a signed piece of paper is a powerful motivator on those days when you just don’t feel like it.

Every day you reach your Fitbit goal is a win. The 30 Day Fitness Challenge includes a Win Tracker to celebrate your progress every day!

Best of all…The 30 Day Fitness Challenge is free!!

If you don’t have a Fitbit I recommend the Fitbit Inspire HR. This is the Fitbit I use to track my 20,000 steps a day. The Inspire HR also tracks your heart rate and sleep so you get an even wider picture of your fitness progress.


(By the way…if you use the link above to but a Fitbit Inspire HR this blog will receive a small commission. It won’t add anything to what you pay, but letting you know is the right thing to do)

Lastly, this blog is designed to help you embrace walking as a fitness activity. It’s sustainable, flexible, effective, and fun. Every week I post new articles with stories and helpful suggestions to Win at Fitness.

If you click FOLLOW (below on your phone…to the right and above on your computer) you’ll receive an email with a link to each new blog post.


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