Even the most motivated of us can feel unmotivated at times. Once enough strength is gathered to conform to a discipline routine, consistency is all you need. However, life has its way of slipping in through a backdoor and can place you right back at square one. What happens when you hit that brick wall in your fitness progression? It turns out, there is hope to break out of your slump and regain motivation. Here are a few triggers that may be contributing to your lack of ambition, and solutions I’ve discovered that have helped:

1. Start with one goal. If we have too much going on in our lives, we tend to get overwhelmed. It’s best to stick with one task at a time before moving onto the next. Remember: desired results require patience. When attempting to load our plate with so much at once, we drain ourselves of energy necessary to follow through with a task. Rid yourself of any unnecessary commitments, and rejoice in small successes.

2. You’re afraid of failure. The first step is tough, but the most important. What’s the worst that could happen? At least making the effort towards a goal is better than not even having the courage to begin. When it comes to taking charge of your health and well-being, there's nothing to lose and everything to gain. Imagine what will happen if you continue on this downward slope. These negative consequences should encourage you to get moving.

3. You think exercise is boring. Instead of dreading over the time it takes, focus on the task you need to complete. Create an exercise routine that you enjoy so excuses can't be made. When I arrive at the gym with a plan, I feel organized, confident, and in a better mood. Maybe even check out a group fitness class and use the positive environment of motivated individuals to challenge yourself.

4. Bring a buddy. Self-motivation is never easy. To have someone spotting you, pushing you to finish that last rep, can be a wonderful feeling and enhance your overall fitness goals. A workout partner provides constructive criticism, since it can be easy to overlook errors in form, technique, or mechanics.

5. You're too tired. Instead of relying on energy drinks, which only mask fatigue with sugar, make water your new best friend. Don't skimp on calories—keep your metabolism high with healthy snacks throughout the day.

6. Create a new playlist. Nothing motivates you more than some upbeat, new tunes. If you don’t want to bring a workout partner along, this is a fun way to make sure you don't give up once you fatigue. The rhythm stimulates the motor area of the brain which regulates heart-rate, aids in breathing, and takes stress off our bodies.

7. You don’t see a point. If you go into a task with no clear end goal, you’re bound to lack motivation. Envision the person you want to become, and what you'll need to do in order to change any lacking attributes. Attaining fitness goals won’t always be rainbows and butterflies, but your advancements will be worth the struggle.

8. Quality over quantity. A lengthy workout can be similar to tackling a pile of homework all at once—discouraging, and actually ineffective. More doesn't equal better. Strength training for longer than 45 minutes creates a risk of injury and depletes insulin levels that support muscle growth. Opt for high intensity interval training for added purpose. Short bursts of exercise with slow, recovery phases can improve aerobic capacity and burn even more fat than an hour long run.