By: Quell Team Health & Fitness

We know sometimes it can feel like motivation is on vacation, leaving you stranded on the couch with a bag of chips. But fear not, we have the secret to staying motivated. People may think healthy fitness routines are only possible in certain living environments. However, with our tips you can maintain an effective fitness regime.The recipe for a consistent workout routine:

  • Understanding your motivations
  • Setting realistic goals
  • Creating a routine
  • Choosing exercise you enjoy
  • Tracking your progress
  • Celebrating the wins


When it comes to staying fit, you need to know why you want to be healthy. Understanding your reasons can help you stay dedicated. People have different reasons for wanting to be healthy, like losing weight, having a strong heart, or getting stronger muscles. Knowing why you want these things will keep you focused.

For some people, weight loss is a big goal. It takes time and you need to exercise regularly and eat balanced meals. Setting realistic goals and making long-term changes to your lifestyle will help you succeed.

Improving your resting heart rate is another reason people want to be fit. Doing exercises that make your heart work can make your heart healthier over time.

Some people want to focus on getting stronger through strength training. Building strength improves your ability to do everyday activities and makes you feel more confident. Setting goals to lift heavier weights or learn new exercises can make you feel proud and committed to exercising regularly.

By knowing why you want to be fit you can stay motivated to exercise regularly. Take some time to think about what drives you, and let that motivation guide you to a healthier and happier life.


When you want to stay fit and healthy, it's important to set goals that you can actually achieve. It's essential to have goals that make sense for you and what you can do.

First, think about what you want to accomplish with your fitness. Do you want to lose weight, make your heart stronger, get stronger muscles, or become more flexible? Decide on a big goal that you want to achieve, like running a 5K race or losing a certain amount of weight. This big goal will be your main target.

Then, break your big goal into smaller steps. These smaller goals are important because they show you're making progress. For example, if your big goal is to lose 20 pounds, you can set a smaller goal of losing 1-2 pounds every week. These smaller goals are easier to reach and can keep you motivated.

Remember to be realistic and think about what you can actually do. Consider your fitness level, how much time you have, and any challenges you might face. It's important to be honest with yourself and set fitness goals that are possible for you. Push yourself, but don't set goals that are too hard and could make you feel disappointed or tired.

Also, make sure your goals can be measured. Set specific targets that you can keep track of. Instead of saying, "I want to exercise more," be specific and say, "I will exercise for 30 minutes, five days a week." Measurable goals help you see how well you're doing and make changes if needed.


It's important to create a routine to keep up with your fitness goals. By making a plan and fitting exercise into your daily life, you can stay motivated and make fitness a habit. Here are some steps to help you start a routine that you can stick to.

First, start small. Setting big goals at the beginning can be overwhelming. Begin with manageable workout sessions that fit into your schedule. As you go along, gradually increase the intensity and time of your workouts. Taking small steps will build your momentum and create a strong foundation for your fitness routine.

To help you organize your routine, try using a weekly workout schedule template. It's a helpful tool that allows you to plan your workouts for the whole week.

Fill in the template with the exercises you want to do, the days you'll do them, and the times that work for you. Make sure to include a mix of cardio, strength training, and rest days. Having a visual plan will keep you motivated and accountable.

Consistency is important when establishing a routine. Schedule specific workout times and treat them as important appointments with yourself. Find a time that works best for you and commit to these times. Each workout you complete will help you develop discipline and make exercise a habit.


One of the important things about staying fit is finding activities that you enjoy. When exercise feels like a chore, it's hard to stay motivated. But the good news is, there are lots of fun ways to exercise that make it exciting.

Try out different types of exercise to see what you like best. It could be dancing, swimming, or playing a sport. There are so many options to choose from. Include activities that make you happy and keep you moving your body.

Another idea is to use fun exercise equipment to make your workout more enjoyableThe Quell Impact and game Shardfall is a great example. It combines fitness and gaming in a fun way.

You use your body to control the game by running, jumping, and fighting. You get to play a game while also getting a good workout. The game adjusts to your ability, so it's always challenging.

When you choose exercises that challenge and excite you, it's easier to stick to your fitness routine. If you find your workout entertaining, you're more likely to keep doing it. So, explore different activities, try out fun equipment, and make your fitness journey a fun and engaging experience.


Tracking your fitness progress is so important. It's a key part of staying motivated and succeeding in your fitness journey.

When you keep track of how you're doing, you learn more about your body and how to be better. You can see what you're good at and what you need to work on. It's proof of all the hard work you're putting in, and it's motivating to see!

You can track things like your weight, how long you work out, and your personal records. It feels great to see how far you've come and set new goals. Tracking helps you see patterns and make changes to keep challenging yourself.

When you’re working out with the Quell Impact, you’re able to track your progress both during the game and after. You will receive motivating on-screen statistics during play. These encourage you to keep working hard and show when you are feeling tired.

Then, after the game you are able to see statistics showing how well you did compared to previous workouts. You can even compare these with your friend. Seeing your progress in this format helps motivate you to continue working out and drives you to achieve the next goal.


Giving yourself rewards is an important part of sticking to your fitness routine. It's a way to celebrate your achievements and stay motivated. When you reach a goal treat yourself to something special.

By recognizing all the hard work you've put in, you create a positive connection with your fitness journey. These rewards make your routine more enjoyable and encourage you to keep going. Just make sure your rewards match your goals and what's important to you. So, treat yourself, and celebrate all the little wins along the way.

When you use the Quell Impact and Shardfall to work out, you receive in-game rewards. The game gives you small fitness tasks to complete when you're facing an enemy, for example throwing the first punch. When you smash these targets you are given rewards that make the game easier so you can have a rest from your hard work. These rewards are highly motivating in the game and help you to stick to a consistent fitness routine.