How to Stay Committed to Your Health Goals (Even After the Challenge Ends)
- Coach April
- Jul 30
- 3 min read
The July Squat Challenge might be over—but your progress doesn’t have to be. Here’s how to stay consistent with workouts and keep building healthy habits that last.
First off, I hope you’re proud of yourself.
If you showed up for yourself this month—whether that meant squats every day or just doing your best—you’ve already done something incredible: you proved to yourself that you can follow through.
So many people sign up for challenges and never even start. But here you are, finishing strong or picking yourself back up after life got messy. Either way? That’s growth.
But here’s the truth: the end of a challenge is where a lot of people fall back into old habits.
And I don’t want that for you.
What It Really Means to Stay Committed to Your Health Goals
(Even When the Hype Dies Down)
Let’s be honest—challenges are fun because they come with structure, momentum, and a whole group of people doing the same thing. But once the calendar clears and there’s no daily reminder, it’s easy to slow down… or stop altogether.
That’s why this next part of your journey matters even more.
Because what you do after the challenge ends is what shapes the habits that last.
And here’s something I need you to hear: Every time you quit, you’re practicing quitting. You’re reinforcing the belief that your health can wait. But every time you choose to keep going—even in small ways—you’re reinforcing the opposite: that you are worth the effort. That this lifestyle belongs to you.
How to Stay Consistent with Workouts After a Challenge
(No Calendar Required)
You don’t need a challenge to keep showing up. You just need a few smart, simple strategies that work even when life gets chaotic.
Try this:
Pair your movement with something you already do (like morning coffee or school drop-off)
Keep a “done” list instead of a to-do list—track what you did, not what you didn’t
Give yourself permission to do less, but still do something
Celebrate effort over outcome—progress doesn’t always look flashy, but it’s powerful
You don’t need to be perfect. You just need to be present.
Health Goals for Beginners That Help You Keep Going
If you’re feeling that post-challenge “now what?” slump, go back to the basics in order to stay committed to your health goals. Keep it so simple that you can’t not win.
Here are some health goals for beginners that are perfect for this in-between season:
Drink 1 extra glass of water a day
Set a 5-minute timer and move your body
Add 10 squats to your morning routine
Take one mindful breath before meals
Walk during a phone call
Remember: momentum doesn’t come from doing everything. It comes from doing something. Every day.
What Happens When You Choose to Keep Going
Here’s the magic of what you’ve done this month: You showed up. You got stronger. You proved you could commit to something.
But here’s the magic of what happens next: You stop starting over. You stop doubting yourself. You stop quitting.
Because the habit you’re building now is belief. And belief is what keeps you moving—long after the challenge ends.
Ready for What’s Next?
If this challenge helped you build momentum, imagine what’s possible when you’re supported all year long.
Inside Lift & Be Uplifted, you’ll find:
Weekly beginner-friendly workouts
Encouragement to keep showing up
A community that gets it—and gets you
Health goals you can actually stick to
You’re already doing it. Let’s keep going—together.
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