If you are motivated and really want to improve your fitness, challenge yourself daily. Any improvement, no matter how small, needs to be your daily goal.
By working at creating new habits in your life by focusing on these small daily challenges and improvements, you help yourself to develop a winning mindset. When you know and can see these small improvements, your mental strength will improve as well.
Yes, challenge yourself daily. Keeping a journal or calendar to record your daily challenges or goals will help you to see that every day you are getting better in some way. That helps your fitness improve but also makes you feel great mentally and psychologically. Fitness isn’t just about working your muscles, your brain needs to be worked, too!
Even if, in the course of a whole resistance training workout you only manage to do a few more repetitions in one exercise or lift a few pounds more weight in one exercise you have made an improvement that is another step up the ladder of fitness success.
A 10 % increase in effort over what you did yesterday or last week is a good increase goal to work towards.
That doesn't necessarily mean you do 5 or 10 more reps, it could mean you 'zone in' to the exercise you're doing at that moment to make sure you do it in a safer way. Or you change your attitude about improving your health and fitness.
Instead of letting negative thoughts be a motivating force ('I hate getting up early to go to the gym"), you work on changing your attitude ("I can really see improvements, it makes it worthwhile to get here early. My whole day will be better." The added reps will follow upon the attitude change.
Naturally, there will be days when you are low on energy, or are feeling lethargic for one reason or another. On days like that, just accept that simply going to the gym or exercising is a bonus in itself and sometimes it is wise to have a workout on a day like that without recording the details.
We all have 'off' days and that is something that we need to accept.
If we get these days more often than not then it is time to look at other aspects of your lifestyle and ask what is lacking that makes this happen.
Part of improving your fitness is becoming more aware of your mind and body. So if you really are struggling or your energy level has changed noticeably, take the time to turn inward and see if you can discover the reason why.
But if you've eliminated all of the above but still can't make some small improvements to your fitness on a weekly basis then it is time to start looking at your training program to determine whether it needs changing.
Talk to your trainer about changing your fitness routine.
Small daily changes that seem minor at the time can produce outstanding results over the period of a few months or more. Keep in mind the 'whole' you and you'll find these same small changes can add years to your life.
They are well worth aiming for!