Motivation is like the stock market. 

Some days you are up. 

Some days you are down. 

Some days you feel like something the bull left behind. 

The truth? 

We can’t and shouldn’t rely on motivation.

People often ask me how I stay motivated to train and I get it. I have been training consistently for 20 years already after getting into high level sport at a young age. 

The longest I have ever had off training in 20 years? No more than a few weeks at one time. 

But when people ask me about my motivation I tell them I have none. My training and nutrition do not require or rely on motivation. I just do it. 

For anyone struggling with motivation this is the transition to long term success. 

Today I am going to run through how we can use motivation to start and then transition to routine, habits and rituals to get you where you want to be and keep you there. 

Your why…

1. Know your why – The bigger the why, the more achieving your goal means to you, the more likely you are to stay motivated and consistent

2. Understand that motivation isn’t always going to be high – You’ll have dips in motivation at times, which is completely normal, but remember your why and keep ticking the boxes even when motivation is lower 

3. Have a good support group – whether you invest in a coach, have a training partner, or have your partner come along for the ride, you can feed off each other’s motivation to keep you going when times get tough.

Your habits…

1. Your training routine – Don’t try and do too much. When people try and do too much too soon they are setting themselves for failure. When we don’t achieve what we hope it sets us up for disappointment. Creating a schedule that is sustainable and enjoyable is the foundation of every successful transformation. 

2. Focus on nutrition – Don’t be extreme. If you can’t see yourself eating this way in 5 years time then it’s the wrong approach. You need to find a a way of eating that is enjoyable and effective. Don’t cut out all your favourite foods or do anything drastic, instead focus on energy balance and sustainability. 

3. Dealing with sleep & stress – Poor sleep and high levels of stress kill motivation. This might just be the biggest area we see clients struggle and ultimately it is often the biggest fix. Poor sleep and stress not only make motivation suffer but they also impact your hormone function, appetite and recovery. 

Your actions…

1. Start the day right – Frame your day with positive actions. Take positive actions right away to set yourself up for the day mentally. Do ten push ups, drink a pint of lemon water, make the bed, tidy your desk. Any positive action here will start you on the right path for the day. 

2. Feel good – Training makes us feel good. Embrace this with training you enjoy. What types of training do you enjoy? Upper body sessions? Boxing? Walking? Not all training needs to “optimum” and not all training needs to be brutally hard. Take the time to do what you enjoy. 

3. Get results – Get early results with a “goal focussed” approach to secure positive drive. Create a plan of action based on your goals. Too many people don’t understand what they need to do to get the results they want. Get clued up on the right types of training for your goals and calculate your nutritional needs to get there. Then get cracking. 

Thanks for reading this! I hope you found it useful.