The exercise roller coaster refers to when you start an exercise program and things are going great…until everyday life circumstances stop you from going forward.

You fall off the ride for a while but eventually regroup and get back into the swing of things.

Then another bump in the road bucks you off the ride….again.  Sound familiar?


The problem is that these little setbacks can really suck the wind out of your sails and make you less likely to reach your long-term health and fitness goals.

Consider these quick tips to help you get off the exercise roller coaster and never get back again to its cycle again.


Exercise roller coaster riders often set vague goals, which set them up for inevitable failure.

Goals without Specific, Measurable, Attainable, Relevant, and Time-oriented (SMART) criteria leave you directionless and more likely to fall off the exercise wagon.

If you are a very busy person who juggles a lot of things every day and you set a goal to get to the gym that’s 10 miles away 3 times per week, it’s not Attainable.

If you are a person who hates to exercise alone and don’t seem to find a workout body, it’s not Attainable either.

Also be more specific. Instead of an ambiguous “I want to lose weight,” rephrase this as “I want to lose 10 kg of stored body fat over 20 weeks.”

Healthy fat loss is approximately 1-2 lbs per week, so 20 weeks should be enough time to burn it off in a safe and effective manner.

Find additional longer-term motivators to keep you on track; Personal Trainers who keep you accountable. A group of people who have similar goals and mindsets.

Sign up for a 10 km fun run.

Or think about being there for your daughter’s wedding or grandchild’s graduation.

Find the activities that you enjoy. The E-Factor.

Q: What’s the best exercise in the world?

A: The one you ENJOY and will gladly do without any poking or prodding!

Do workouts that don’t feel like a workout.

If you love walking and you love the ocean, then take advantage of long morning walks on the beach.

Take time to play with the kids.

If you enjoy a friendly game of tennis, get out there, have fun, and just forget that it’s also a great form of exercise.

Physical Activity Loves Company Too.

Forget misery, physical activity loves company too!

With the years of training our clients at their homes the number one reason they staying with us is because of the accountability and the connection we establish with each and every single of them. Social engagement with exercise enhances enjoyment and increases the likelihood of sticking with it.  In my experience, people experience very large improvements in their quality of life, not just from exercise, but also from friendly interaction with their trainers and the community.

Get off the exercise roller coaster by getting your friends, family, or co-workers on board and hold each other accountable.

Join group exercise classes and make new fitness friends.

Talking with them about health and fitness keeps your head in the game and helps maintain momentum.

Before long, you’ve got a new habit with a built-in support network in place!