Do you struggle to get/stay motivated?


Congratulations: that means you’re human!


It’s normal to not wake up every single day feeling ready to conquer the world!


Even those people who seem disciplined and motivated have days where they don’t feel like getting out of bed at all, much less getting to the gym.


It’s honestly something I’ve struggled with a lot this week.


Over my time as a life coach and personal trainer I’ve learned some pretty cool things about motivation.


Want to know the truth?


The people who seem to have it all together aren’t really “more motivated” or “self-disciplined” than anybody else. They just share some common secrets that allow them to stay on their game.


The biggest secret of all? They don’t rely on/sit around and wait for motivation.


Motivation actually comes from action, not the other way around.


It’s physics.


Objects in motion tend to stay in motion. Objects at rest tend to stay at rest.


If you’re struggling to get that cute butt of yours going, here are some tips to help you get back on track.

Motivation Secret #1: Have a BIG Why


My mentor always used to quote Nietzsche:


If you know the WHY, you can live any how.

– Frederick Nietzsche


If your goal inspires you enough (read: it should both excite you and scare you a little bit), if it drives you, if it is a non-negotiable MUST for your future, you will do whatever it takes to get there.


Think back to a time when you achieved something big, something that maybe seemed impossible, something everyone around you said you were nuts for trying.


Yet you ACHIEVED it anyway.


How? How were you able to motivate yourself to take such massive action against all odds?


Because it was a MUST. You gave yourself no other option, because the vision of that future goal was so compelling.


That big WHY got you out of bed every morning like no alarm clock ever could. There was no room for quitting because failure was not an option.


Sure, there were setbacks along the way, but your WHY drove you forward anyway.


So ask yourself:


Getting super clear on your WHY, and keeping it in focus, makes the how a no-brainer.


Motivation Secret #2: Dream Big – But Set Actionable Goals


Once you have your WHY in mind, break it down into actionable steps over shorter periods of time. These smaller goals should have a timeline that feels approachable.


Going after your big WHY right away can feel like too big a bite to take.


Say you have a goal to lose 30 kg in a year. This can feel overwhelming when the finish line is so far out of sight, and gives you 11 months to procrastinate about taking action.


But by breaking the goal down into a more manageable goal within a shorter timeframe, you have an easy to achieve goal with a finish line in clear site. So, you break down 30 kg into 12 week blocks, and set a smaller goal to lose 7.5 kg in 12 weeks.


This is very doable, with consistent action, and the results will help to motivate you forward throughout the year.


Each time you take an action toward your goal, ask yourself, “What is the next right step?” This helps you move forward consistently toward your goal without overwhelm.


Motivation Secret #3: Make it Routine


The easiest way to stay motivated to do something is if it becomes ingrained in your routine. When it becomes as much a part of your day as brushing your teeth, you don’t need motivation.


This is where having a pre-arranged plan can sometimes be helpful so that you don’t have to do anything except show up and follow the bouncing ball.


For example, you might:-




Nobody feels like exercising every day!  Even the most committed athletes don’t feel motivated to work out every day!


However, by implementing these three motivation secrets into your day, in no time you’ll have people saying “You’re so self disciplined! I wish I had your motivation!”


motivated to work out

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