Finding Fitness After College Athletics: 3 Tips to Stay Motivated By Rosalyn Babler

Retiring from college track was a strange shift. For years, training was non-negotiable—it was part of my identity, my schedule, and my goals. But after stepping away from competition, I found myself struggling with motivation. Without structured practices and team accountability, it became easier to skip workouts. Yet, as a personal trainer, I see every day how crucial movement is for long-term health. Fitness isn’t just about performance; it’s about feeling strong, capable, and energized.

If you’re in the same boat— whether you’re a former athlete or just struggling to stay consistent— here are three tips to keep moving:

1. Redefine Your Why

When competing, fitness had a clear purpose: faster times, stronger performances, winning. Now, the motivation has to come from within. Instead of chasing past goals, focus on what movement does for you today. Maybe it’s about having more energy, reducing stress, or simply feeling good in your body. Find a reason that resonates with you now.

2. Make It Fun Again

Training used to be a job—now it can be whatever you want. Explore activities that excite you, whether it’s lifting, hiking, yoga, or even rock climbing. Trying something new can bring back that competitive spark without the pressure. If structured training still appeals to you, signing up for a local race or setting a new strength goal can help keep you accountable.

3. Prioritize Small Wins

Self-care isn’t about finding extra time—it’s about making the time we have work for us. Movement doesn’t have to be an intense gym session; even a short walk is powerful. Walking is one of the simplest yet most effective forms of exercise, boosting circulation, reducing stress, and keeping your body engaged. The key is consistency. A little movement each day, even just 10 minutes, adds up over time. When we prioritize movement, no matter how small, we reinforce that our well-being is worth it.

Stepping away from competitive athletics doesn’t mean leaving fitness behind. It just means redefining what it looks like for you. Stay patient, stay consistent, and most importantly—keep moving in a way that feels good.

Let’s try a quick 15-Minute Workout to Get Moving

Some days, long workouts just don’t fit into our schedule—but movement is still important. Here’s a simple full-body routine that takes just 15 minutes, requires no equipment, and can be done anywhere.

3 Rounds (5 minutes each)

1. Body weight squat  (45 seconds)

2. Lateral Shuffle(45 seconds) 

3. Push up (45 seconds)

4. High knees (45 seconds)

5. Shoulder Tap Plank (45 seconds) 

Complete each exercise for the time allotted once a full round has been completed rest for 30 seconds and repeat two more times for a total of 3 rounds!

This is a simple and easy routine for some quick movement and efficient and  effective for a busy day! 

Being a retired athlete, new fitness enthusiast, or someone who wants to try a new routine sometimes means redefining your exercise regime. Most importantly stay patient, stay consistent, and keep moving your body! 

What’s helped you stay active post-competition? Let’s talk in the comments!