Break The Motivation Cycle
Mike Collette • December 2, 2024
Stay Strong Through The Seasons
At Prototype Training Systems, we’ve seen it year after year: the fitness cycle that starts with strong motivation, only to get derailed as life inevitably gets busy. Especially here in Massachusetts, as the seasons change and the holidays roll in, the barriers to maintaining your fitness routine grow. And while it’s predictable, it doesn’t have to be your story.
Let’s explore why this cycle happens, why now is the most critical time to stay consistent, and how you can rewrite your fitness journey this year.
Why Motivation Wanes Through the Year
The cycles we observe at Prototype mirror the rhythms of life:
- November to December: The holidays bring joy but also stress, social obligations, and indulgences. Time feels scarce, and workouts are often the first thing to go.
- January: The new year re-ignites hope. Resolutions drive people back to the gym with ambitious goals. This can stay steady for several weeks, which is why we're so deliberate with having events throughout the year at Prototype.
- April: Life settles, and with warmer weather comes a dip in urgency. April vacation, kids sports... it can get harder.
- Summer: Vacations, kids out of school, and travel disrupt routines. Fitness takes a backseat.
- Fall: Structure returns with school, and gym attendance rebounds—until the holidays come back around.
It’s a cycle driven by external pressures, not internal priorities. Left unchecked, it can rob you of the consistency you need for long-term success.
Why Now is the Worst Time to Quit
This time of year is when your fitness routine matters most. Here’s why:
- Stress Management: The holidays test your limits emotionally and socially. Exercise isn’t just physical—it’s one of the most powerful tools for stress relief and mental clarity.
- Momentum Matters: Once you break your routine, it’s harder to start again. A small setback often snowballs into months of inactivity, derailing your progress.
- You Train for THIS: As a friend put it perfectly, “This isn’t your break from training. This is what you train for.” Your workouts prepare you for the physical and mental demands of life, from carrying groceries to managing holiday chaos.
- Health First: If you don’t prioritize yourself, you can’t show up fully for others. A healthy body and mind are the foundation for giving your best at work, home, and beyond.
Why the Cycle Feels Hard to Break
Science helps explain why this pattern is so common:
- Habits vs. Motivation: Motivation is fleeting. Willpower alone can’t sustain you. It’s the habits you build and the systems you rely on that ensure success.
- Decision Fatigue: The holidays overload your brain with decisions, leaving little energy for planning workouts or meals. Automation through routines is key.
- Biology of Stress: Stress hormones like cortisol rise during busy seasons. Exercise reduces cortisol levels and boosts endorphins, helping you feel balanced.
- Seasonal Effects: Shorter days and colder weather can sap energy and mood. Exercise combats seasonal affective disorder (SAD) by improving mood and increasing energy.
Your Action Plan: Breaking the Cycle
Here’s how you can stay consistent and strong this year:
- Focus on Small Wins: Consistency beats perfection. A 20-minute workout or a brisk walk counts. Just don’t stop moving.
- Plan Ahead: Schedule workouts like appointments. When it’s on the calendar, you’re more likely to follow through.
- Find Accountability: Community is everything. It's one of our 5 Pillars. Find a partner or a friend here at Prototype, or lean on your coaches. We’re here for you.
- Remember Your ‘Why’: Revisit why you started. Whether it’s feeling stronger, staying healthy for your kids, or managing stress, keep that front and center.
- Treat Yourself as a Priority: Self-care isn’t selfish. Taking care of your physical and mental health equips you to handle everything else in life. It's our motto after all "Grow Yourself (FIRST), Grow Others"
A New Year Starts Today
You don’t have to wait for January to commit to yourself. Breaking the cycle starts now. As the holidays approach, think of your workouts not as something you “have to do” but as the foundation for everything you want to achieve. This year, let’s change the story together.
See you in the gym.
-Mike and Team
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Mark has been an amazing member, friend, and a huge part of our community for over 10 years. With his family now training at Prototype as well, he continues to share his journey and inspire others. Thank you for being you, Mark—you truly deserve to be our October POM! 1.) Share your experience at Prototype My experience at Prototype is now, and always has been over the last decade plus, incredibly positive! What’s made it even more special over the recent years is my family now being part of the community, and being positively impacted by the environment that Prototype creates. 2.) What is your favorite part about being at Prototype? The community, the relationships, and the positive impact Prototype has had on me and my family over the years. Some of my best friends are now at Prototype. Relationships that have been developed over years of doing tough workouts together, competitions and events inside & outside the gym, golf trips and get togethers. The youth programs and remote coaching programs have also allowed my family to be members of the community which is incredibly important to my wife and I. 3.) What are your hobbies and activities? Pretty much anything outside. But lots of golf, hiking, and sports with my kids. 4.) How has Prototype helped you or solved a problem for you? This would be a long list! One example would be dealing with setbacks. I’ve learned fitness is a long journey, not just a one size fits all fix. There's lots of turns and detours on that journey. Being here for so long my body and my abilities have adapted over time. With all the different things Prototype has to offer, and coaches that are so committed to the members, I’ve continued to be able to find a path forward regardless of the set back of change in my abilities. Another example would be resiliency. Stay on path isn’t easy, especially when that path seems like it never ends. Through Prototype, and side programs I’m part through Prototype, I’ve been building the resiliency muscles which has had a huge impact on my personal health & life as well as my professional life. 5.) What are you continuing fitness goals to this point? -Continue to do hard things. Put something in the calendar each year that kinda scares me and I have to work toward. I want this to be a physical and mental challenge. -Rebuild the strength in my legs, and work towards squatting again. This may require a setback, but something I really want. -Build more muscle! 6.) Favorite Quote You want to go fast, go alone. You want to go far, go together!
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