Fitness tips: Personal trainer provides 8 key steps to keep you motivated at the gym

Staying “motivated” is arguably the hardest part of any fitness regime. But it is the most important part too.

As a personal trainer, the most important thing to listen to the needs of our clients – and then set goals.

You need to get to the nitty-gritty of what they like – and dislike doing. And you need to delve into whether they have any injuries, illnesses… but mainly you need to strike a deal of something that they can stick to.

Patience and perseverance is key. Be realistic – Rome wasn’t built in a day, right?

Our fitness expert Nicola Martin provides her top tips

Here are eight key things to consider when it comes to stimulating your fitness motivation:

1) Set simple goals.

This could be anything like: I want to fit back into my size 8 jeans, get trim for a holiday, fit in time for a wedding next year. Whatever. BUT remember to make it realistic. You’re not going to drop 3 sizes in 2 weeks or lose a stone by next week.

2) Have a good schedule.

You need a good schedule set day’s can you go to the gym a class or even workout at home. The time of day you will train; before work or once the kids are in bed. Your schedule needs to be realistic. The biggest excuse is “I’m too busy” or “I’m too tired – and the fact is, excuses lead to nothing.

3) Mix it up.

To be committed you need a new training program, new classes, focus on what you like doing, where your body gets the most. Does your body get results if you walk for 30 minutes at speed 5, 3 times a week? No… then try a boxing class. Or Yoga. Or weights.

Trying different classes could help keep you switched on

4) Get a helping hand.

Find a trainer that motivates guides and helps you. As a trainer we want results, that’s our job if we don’t get them are we doing our job properly? Trainers will take pictures, measurements and body fat readings to capture your progress.

5) Believe in the plan.

Once you see a result that’s when your motivation will stay. Results are what keeps us going. Losing that excess fat around our lower tummy or producing muscles we never knew existed.

6) Tune in to tune up.

Listen to the right type of music to get you motivated. Something that you was dancing round the house to while doing chores or your favourite songs on the radio (make a playlist).

7) Rest up .

Make sure you have at least 1-2 rest days a week. Resting is just as important as working out its apart of the process required to build strength, endurance and muscle. Rest days allow your muscles, nerves and bones time to rebuild.

8) Eat well.

Remember a good training programme needs to be accompanied by a clean healthy diet.

Nicola Martin is a personal trainer based in UAE. Check out her top tips and training videos on Instagram @ Xclusivefitness_

Class of the week: Formula 3

Ladies and gentlemen, start your engines!

We sent Mirror man MATT LAWLESS to test the new and exclusive class available at Third Space’s newly opened City Club in London, designed for time-poor city workers who want to get the most out of their workout.

What is it?

Formula 3 is a competitive, high intensity circuit class with three targeted blocks, for a full spectrum workout, which involves; Rowing, kettlebells and body weight work. All gruelling but all results yielding.

Inside the new Third Space City Club where the Formula 3 class revs up fitness goers on a tight time schedule

The Third Space City Club offers the class for people who want to get the most out of their lunchtime workout

The combat zone is another area where fitness goers can let off some steam

There is also a hyptoxic chamber where you can ski

The swimming pool is a good place to make a splash after a workout

What do you do?

First, cardio on a Concept2 rowing machine; Second, strength with kettlebells and dumbells; then finally, athletic power and speed with bodyweight exercises.

Signature move: The Row… Rowing is becoming an increasingly popular cardio exercise. But unlike jumping on the treadmill or spinning away on a stationary bike, it takes a little extra knowledge to use a rowing machine, and to get the most out of it.


Not for the feint hearted. It’s hard. So hard. But this is the formula to get you fit, fast and reenergised.