Staying motivated can be difficult when you’re going through a fitness downtime - if you have hit a weight loss plateau for example. Here are some ideas to help you stay on track if you’ve found you’re motivation is starting to fade.

A new outfit never hurts
It’s strange but true. Buying a new pair of trainers, a new fitness bra, running pants, or thong leotard (if they’re still your thing) can make you more enthusiastic about getting back in the gym. The prospect of looking good in a new get-up is a good motivator.

Train with someone
If you are tired of training alone, get yourself a training partner. A partner doubles your fun! More importantly, accountability makes it much harder to quit: you’re responsible for your partner and he or she is responsible for you. Even if you don’t feel like working out at the last minute, you’re obliged to meet your partner because he/she is waiting for you.

No excuses on bad days
You know what? Sometimes you just have to get tough with yourself; crack the whip, just get out there, and do it. Exercise needs to become a habit, a normal part of your everyday life. If exercise is to create a lasting effect on your body, it must be continued, to some extent, forever. Just do something, anything, for five minutes. Remember the exercise goals you made when you first started your program? Remember the smaller, subgoals you made in order to keep the expectation realistic? Well, downsize: Instead of a super-long session, halve it. Remember, doing something is better than nothing at all.

Record your progress
If you haven’t been recording your exercise sessions, it’s time to start. Keeping a training diary will give you a sort of gold star mentality to help you keep on track. Regularly review your diary, re-evaluate your fitness goals and set new targets. But write it down: seeing the proof of success and recording goals you have reached, will help you stay motivated.

Entertain yourself
Whistling while you work can make the toughest of workouts more bearable.  Download some motivational tunes on to your Ipod/MP3 and turn up the volume while you exercise.

Give it five minutes
You may not feel like doing your usual hour-long workout on some days. Then don’t. Cut the workout to 30 minutes, but really push yourself during that time. Or even give it five. If you can just convince yourself to do a little bit of something, you’ll often find that you complete a whole workout anyway. Numerous studies show that high-intensity exercise programs have a higher drop-out rate.

Keep it low, go slow
Stop looking for a miracle. One study showed that those who stuck with their exercise program saw it as a lifestyle change rather than a temporary pastime. The ones who stuck to it planned on working out about three times each week. If you are a beginner or work out at an easy fitness level, realize that a low-intensity exercise takes longer to give results. Don’t be disheartened. Be patient. Results will come if you stick to it.

Get high
Exercise releases pleasure hormones. You’ll feel good even on minimal amounts of any types of physical activity, from yoga and deep breathing to running and football, and any vigorous exercise can leave you feeling happy and exhilarated after even a short time. But to experience what is known as an aerobic high, where the brain is awash in feel-good endorphins, studies indicate that you must do intense exercise for an extended period of time. If you’ve reached this point, you could suddenly feel as if you’re running on air and exerting no effort at all. If you’re fit enough to do so, push yourself to reach this high.

Take a break
If you’re really burned out, take time off to vegetate and rejuvenate. Chances are you need this relaxation time. The amount of sleep you have had, your mood, diet, and any stress you’re under can affect your energy levels. If you’re not getting enough nutrients or enough calories, your body may not function efficiently and you’ll feel tired and listless. Eat plenty of fruit, vegetables, and other carbohydrates to fuel your energy levels.

When you are ready to take exercise by storm once again, you’ll be refreshed and ready to go. It’s fine to miss a few days in your schedule every now and then. It won’t harm your long-term goal as long as your overall participation is consistent.