Movement Motivation

Do you ever have those days, where you just can’t find the motivation to do anything?

I do.  We all do.  I can’t get off the couch.  I have no energy.  I have no drive.

Sometimes, I just don’t feel it.  I don’t feel like working out.  I don’t feel like eating my pre-scheduled meal.  I don’t feel like drinking an adequate amount of water.  I don’t feel like getting off my butt.

I’m grateful for these moments.  I have worked hard to become self-aware enough to know when they’re coming on.  I have learned to challenge these thoughts, and challenge their lack of deliberate action.

It has taken time, and patience with myself while I figure out how to fight against the temptation of not doing anything.
I know that when I feel a complete lack of motivation, I must plunge into purposeful action.

I must propel myself into a state of total excitement.  I must implement effort and exertion.

This is how I have to work out, even on the days when I don’t feel like it.

I work out with purposeful action, with excitement, with effort and exertion.

It’s time to start getting real.  It’s time that you start being completely honest with yourself.   It’s time that you stop letting yourself off the hook so easily.   It’s time to start answering tough questions.

“We must all suffer from one of two pains: the pain of discipline or the pain of regret. The difference is discipline weighs ounces while regret weighs tons.” – Jim Rohn

Time is going to move regardless.  Do you want to let 6 months go by without even starting?  Or do you want to look back at the 6 months behind, and be thankful you started?  You will not regret doing something healthy for yourself.

I will not regret exercising.  I will not regret choosing to not eat that piece of cake after I’m already feeling full.  I will not regret taking time to recharge and rest.  I will not regret taking a few moments to plan ahead to make it all work.

Exercising and living a healthy life is the ultimate form of self-care.

I’ll never take it for granted.

I know the power of it now.

Maybe it’s time that you start doing good things for yourself.  Maybe it’s time you implement some self-care that isn’t easy.  Learn to delay instant gratification.

Instant gratification robs us.  It cheats us.

Instant gratification leaves us feeling empty, hollow, worthless and weak.  You don’t build muscle by sucking in your gut to take a fake selfie to post online for some false compliments based on a lie.

Delaying gratification gives us control, satisfaction, and a sense of accomplishment.

Don’t cheat yourself.  Don’t cheat your goals and aspirations.

Staying motivated to keeping your health a priority is crucial.

Questions to Ask Yourself

Why am I doing this? 
Why do I want to change my body composition?

Take a moment, and really think about why it is you want to do this.

Come up with as many reasons as you possibly can.  Be very honest with yourself.  Write down the answers – in depth.  Let your thoughts spill out onto the page.

When you binge on junk food for a quick fix, do you feel good about it? 
When you neglect getting a workout in, do you feel good about it? 
When you don’t make taking care of yourself a priority, do you feel good about it?

There will be times during this process that you may lack motivation.

Procrastination will rear its ugly head and you’ll stop moving.  You may wake up in a slump.  We have all been there.  Occasionally, you’re not going to want to drag your butt to the gym.

Netflix is right there, the remote even within reach, and leftover cake is sitting in the fridge.
But no matter how good you are at binge-watching “Stranger Things”, you are going to have to find the moments where you can fight it.

There are some things that you’ll want to remember and think about during these times:

It’s all about perspective.

Shift your thinking from someone who exercises occasionally to someone exercises regularly.  If people were to ask you to describe yourself, you could honestly tell them that you exercise and take care of yourself.

It’s what you do.  You don’t love it or hate it.  You do it.  Period.

This idea needs to become part of your identity, if it’s going to stick.  You are letting yourself down if you choose to skip a workout. You are slowing progress when you choose chips and dip instead of some healthy form of protein.  You are losing momentum when you don’t keep fighting to care for yourself.

Perhaps you have children.  Think about the example you’re setting for them.  Do you want them to be physically active and healthy?  Do you want them to grow up thinking it’s okay to avoid doing something, just because it may not be easy?  These thoughts should drive your behavior and motivate you to set a good example.

You have value to the people around you.  You are worth the effort of showing up for yourself.

Schedule a Regular Workout Time

Some of the most committed exercisers have a routine that they stick to – every day.  Some people do it as soon as they wake up.  Some people do it immediately after work.  It’s worth noting that people who exercise in the morning have more energy, and are much more alert for the duration of the day.  When you have a specific time of day that you exercise, it becomes a part of you.  It becomes as routine as brushing your teeth.

Psych Yourself Up

Watch a motivational video on  Listen to inspirational music.  Listen to heavy music.  Jump up and down.  Splash cold water in your face.  Scream your mantra!

Do whatever you have to do to psych yourself up, and then get out the door.

Reach Out To Someone

Consider asking a friend to be your workout partner on certain days.  Having someone waiting for you at the gym is one of the most motivating ways you can positively change your environment.

You may engage in friendly competition with your workout partner.  It’s more fun if you’re trying to beat each other during sprints, get in more reps, or have better form with a deeper squat.  Push each other forward.

Plus, you get a spotter!  Just be sure to stay off of your cell phone when your buddy has 200 lbs over his/her face.

Remind Yourself Why You’re Doing It

Think about why you started.  Look at your goals.

Think about how not having the body you desire makes you feel.  Imagine how it will feel to create the body you desire.  Think of all the people who are rooting for you.

Think about all the people who told you that you couldn’t do it.  Think about all the times you told yourself you couldn’t do it.  Let the need to prove them, and yourself, wrong become a positive motivator.

Remind yourself why you started and then re-commit to keep going.  And then get the hell after it.

by Kyle Devlin

My name is Kyle Devlin, and I'm a certified personal trainer based in Kansas City, Missouri. My approach is simple - Consistent hard work and dedication equals success.

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