Do you struggle with motivation? Today I’m going to teach you how to find your motivation!
You want to make changes, but struggle to make it happen.
First up, I want to let you know YOU ARE NOT ALONE.
I’ve been an Online Personal Trainer for over 11 years, and lacking motivation is one of the top reasons people find it hard to change.
I also struggle with motivation.
Yep, even for someone working in the fitness industry. I’m not always motivated. I’d say that 50% of the time I’m motivated ant the other 50% of the time I use my 3 Steps to get me going.
Yesterday, I was feeling REALLY unmotivated, super tired after a busy week. I was on to my second coffee in bed, browsing Facebook and next minute this image popped up. It was when I entered the Oxygen Covergirl competition and reminded me how AWESOME I felt working towards my goal and achieving it.
I want to help you achieve your goals! Today, I want to share with my 3 steps to find YOUR motivation and what to do when it’s not there.
Did you know that you don’t need to be motivated to succeed at your goals?
You just need to know what to do when your motivation isn’t there. I’ll share this with you today.
If I waited to be motivated, based on my current levels of motivation, I’d only exercise 50% of the time and eat well 50% of the time, not enough to get results.
Here are my 3 Steps to take when you have no motivation.
Let’s start with finding your motivation. The most important thing is to FIND YOUR WHY.
You might have set goals to lose weight or run 5km and think this is enough. The reality is losing weight or running isn’t much of a reason to get out of bed when it’s freezing cold and dark outside.
You need to know your WHY. This is something REALLY important to you, that will drive you to take the steps needed to get the result you want.
Answer these 5 short questions and discover your why.
What is your goal?
Why is your goal important to you?
And why is that important?
And what difference will that make?
And why will that previous thing matter?
Here is an example from a Precision Nutrition coaching client.
Why do I want to lose weight?
Because I want to fit into a smaller size of pants.
But why do I want to fit into a smaller size of pants?
Because when I’m wearing smaller pants, I think I’ll look better.
But why do I want to look better?
Because when I look good, I feel good about myself.
But why do I want to feel good about myself?
Because when I feel good about myself, I’m more assertive and confident.
But why do I want to be more assertive and confident?
Because when I’m more assertive and confident, I’m in control and better able to get what I want out of life.
My why is: I want to fully live life, enjoy time with my family and friends feeling confident and proud. (nothing beats jumping in the swimming pool with my son feeling confident, instead of sitting on the sidelines avoiding the pool)
My why is my reason for exercising and eating well. I don’t do it because I want to look better than someone else. I do it because I want to FEEL AMAZING and when I’m looking after myself and in control of my food and exercising regularly, I FEEL great.
The reality is that some days you are just plain tired, life is busy and it all seems to hard.
Don’t worry, I get it.
More than ever now as I think my life is busier than it’s ever been. I’m finding it harder to find time for me (what’s that, time for me, I’m still working on it, ha, ha).
What keeps me sane is my exercise and feeling good about myself and that is one thing I CAN CONTROL.
My 3 Steps to find your motivation when it’s gone!
STEP 1 – PLAN
I always have a plan for the week. When life is crazy busy just “winging it” won’t cut it. At the start of the week I plan out exactly when I can fit in my exercise. I write it out and inform the rest of the family. The same with my food. I also do an online click and collect shop to make things that bit easier.
When I used to do shift work as a flight attendant, I’d also plan it out. I’d get my monthly roster and work out what exercise I could do in what location and what meals I could take or what supermarkets would be near by for me to go shopping. I found it easier being away than at home as I was so organised.
STEP 2 – CREATE A RITUAL
I hate getting up early these days. I used to be a morning person but after 5 years of Bootcamp and the alarm going off at 4:50am, I would kill to sleep in. The reality is that this can’t happen, so what I do is create a morning ritual.
Before bed I lay out my clothes for the morning. I make sure my workout or bootcamp is planned and the car is packed the night before.
In the morning when the alarm goes off, I go through my routine. I head out to the kitchen and put the kettle on. Put my clothes on which are piled on the bathroom floor. Brew my coffee and I sit down in silence for 15 minutes before either going to Bootcamp or doing my workout. I can’t seem to run straight out the door, I need that coffee and zen time first. It works for ME.
On the weekends this routine is stretched a bit as Sunday is my only opportunity to sleep in. I usually stay in bed for my coffee, plan my week and take my time getting into the gym (I don’t like to be rushed on Sunday).
I could skip Sunday or leave it until later, but I know if I don’t do it early in the day it doesn’t happen and working out sets me up for a great day (my mood is so much better!)
When I used to be a flight attendant and my schedule was all over the place, I still created a routine. If I worked early and got to my hotel early afternoon I’d get straight into my room, put my gym gear on, have a coffee and head to the gym. I didn’t give myself a chance to back out of it.
STEP 3 – CONSTANTLY REMIND YOURSELF OF YOUR WHY
This is what really drives me. Before a workout I can be feeling so unmotivated, but I go through my ritual and REMIND MYSELF OF MY WHY.
Most of the time I exercise because I know that I will feel better afterwards and 90% of the time this is true. Although, there will be some days when your body might be honestly telling you it needs a rest, this is when I bring in my 10 minute rule. If after 10 minutes of starting my workout I’m not feeling the love, I can stop. I give myself the option to stop and be ok with it, although usually after 10 minutes of getting my heart rate up, music pumping I’m getting into it and don’t want to stop.
So, if you’re feeling unmotivated or use lack of motivation as an excuse not to get started try implementing my 3 Steps.
You might have to force it to start with but after doing it for a while it becomes HABIT and it’s the good HABITS and doing them consistently OVER TIME that get’s results.
You too can achieve your goals and feel amazing. Don’t wait to be motivated, instead start taking action and create your own routines that work for you. Also, don’t be hard on yourself if it takes time.
BELIEVE YOU CAN AND YOU WILL.
Have a fantastic day!