How to Keep Going When the January Buzz Wears Off 🐝💪

Fit with Frank
Feb 3
2 min read

January buzz is brilliant. I love it. I feel it too, but buzz alone will only carry you so far.

Most people set a goal and then just hope it works out. “I’m running a half marathon.” “I’m training five times a week.” “I’m cutting out sugar forever. - but did you know...

1 in 4 people have already given up on their New Year goals, and a whopping 80% of us lose motivation for fitness before February is over.

No, no, no... Not this year my friend. Not you.

Instead of chasing “motivation”, I want you to focus on three much more useful words:

👉 Preparation

👉 Expectation

👉 Inspiration

Let’s break them down (without turning into the fun police… promise 🚓).

1. Preparation: The Bit Everyone Skips (and Regrets)

Preparation is simply asking:“How does my goal actually fit into my real life?”

Not your ideal life. Your actual one with work, kids, hunger, stress etc etc

Simple ways to prepare:

Block realistic time in your diary (not fantasy time)
Decide what minimum effort looks like on a bad week
Be honest about where you are right now, not where you wish you were

Preparation doesn’t kill motivation. It protects it.

2. Expectation: Life Will Happen (Plan for It)

The problem isn’t that things go wrong. The problem is when you don’t expect them to.

Here’s something I can guarantee: Your plan will not go perfectly.

You’ll miss workouts. You'll get busy. Probably get the sniffles (or worse Man Flu!).

What usually happens when something unexpected happens? Your brain says: “Well that’s it then, I’ve failed,” and this is when most people quit...

We are ready for disruption. We embrace it even.

Head forward with the mindset of knowing:

“Some weeks will be messy”
“I might not nail every workout”
“Doing something is still a win”

…this way NOTHING feels like failure. It’s just part of the fun.

3. Inspiration: Borrow Belief When Yours Is Low

Sometimes you don’t quit because you’re lazy. You quit because you can’t see what’s possible for you.

A hugely underrated, and surprisingly easy way to keep our buzz alive is finding inspiration from others. Not the filtered-Instagram-highlight-reel kind either - the real stuff from real humans just like you.

The people around you.

The ones showing up week after week.

The humans juggling work, family, and fatigue and still doing their best.

That’s why group training, challenges, and communities work so well not because everyone’s smashing it, but because everyone’s trying.

Surround yourself with great humans. It's a secret weapon for success!