I Don’t Wanna – Lacking Motivation

“I’m tired.”

“I’ve had a long day.”

“It’s late and I need to rest.”

“What’s one missed day…”

Ever had these thoughts?

Ever been lacking motivation?

These are the thoughts we have on the days we don’t wanna.

We have a goal. We’ve been working hard for it. But today is harder than most.

Then the justifications come.

“Today I feel like I deserve a break.”

“Today I think rest is what’s best.”

“Today I just don’t have the motivation.”

I saw we, because it happens to me too. Many of my clients have thought I’m immune to these days somehow, but it’s just not true.

These days exist for most of us so don’t use it as another excuse and think you’re special.

The difference between success and failure for reaching our goals is the decision we make on these days. The difference between success and failure is how we end these days.

Did you give in, buy the excuse and take the rest day you “earned”?

Or did you buck up, dig deep and make it happen anyway?

We all have days we don’t wanna, but it shouldn’t affect the actions you take.

If you truly want to reach your goals, you know how this ends 😉

~ Chad

What is Your Mind Telling You?

Mind

What is your mind telling you?

We all have an internal self talk. What’s important is whether that self talk is negative or positive.

Internal self talk is probably the biggest obstacle for most people when pursuing their goals. Any goal that is, not necessarily just health and fitness.

Often, our struggle is because our own mind is getting in our way. If we have a lot of negative self talk, that keeps us where we are and it’s hard to move forward.

Things like:  Continue reading “What is Your Mind Telling You?”

Hacking Motivation – how to stay motivated towards your fitness goals

Ever feel like you’re struggling for motivation to get to the gym?

Or you started strong for a few weeks but now you’ve lost your motivation?

Motivation is having a reason to act in a certain way.

The motivation we start our fitness journey could be:

  • wedding in a few months
  • vacation coming up soon
  • doctor recommended
  • frustrated with how you look/feel
  • inspired by another person and want similar results

Regardless of why you start, the key factor is that there is always a reason to get you going in the first place. The problem however is that the motivation you started with isn’t what keeps you going in the long run.

So, how do we stay motivated? How do we find new motivation when what we started with is lost? How do we get back on track?

By hacking motivation.

How do we hack motivation?

Success.

Success is how you stay motivated.

Let me explain.

In all the reasons why we start, there is some goal we are trying to achieve. There is some end point that we are moving towards.

This goal is the initial source of our motivation. However, it can also become the reason we get discouraged.

  • we aren’t seeing results
  • it’s taking longer than we thought
  • it’s harder than we thought

We lose motivation because we aren’t seeing the success we want to see.

Hacking motivation is creating success where it seems we have none.

We don’t feel or see success because of the perspective we have. In most cases, we are purely looking at the end goal or some big picture change.

In relation to our end goal, it may look like nothing has changed or we’re failing.

What we’re not seeing are the small changes and little successes we’ve reached. Our perspective is on what we’re NOT achieving vs what we ARE achieving.

An example:

I want to lose 20 lbs. 3 months after starting I’ve only lost 3. This perspective is frustrating and incredibly demotivating!

By only looking at pounds lost, I lose motivation.

However, if I look at smaller wins or other factors, I might see success.

My success might look like:

  • I’m more active and exercising regularly than I was before
  • I’m eating healthier most of the time
  • I’m actually feeling better and have more energy in the day
  • I’m sleeping better
  • My digestive issues have decreased
  • I’m feeling stronger in my body
  • I’m 3 lbs less than where I started!

By changing our perspective and finding the small wins, we can see the success we are having. By seeing the successes we feel more positive about what we are doing and stay motivated.

If you’re ever feeling demotivated on your health journey, change your perspective.

Find what you are achieving instead of only focus on what you haven’t achieved and you’ll be better able to continue pushing for your goal.

Find the success.

~ Chad

Sound too good to be true? Comment below and we can chat!

 

Are You Focused on a Goal or a Lifestyle?

Lifestyle Focused

Lifestyle has been a pretty popular word for a long time already, but it seems to be popping up more and more for me lately. Maybe that’s because it’s my main focus.

I’ve realized that all of my programs, coaching, workouts and focus is around living a healthy lifestyle. I’m not focused on short-term anything and I won’t even give that to my clients when they ask for it.

Something I just learned with a client is that you are either goal focused or lifestyle focused. They are very different and they require very different approaches to training.

You are goal focused if your normal process is:

Something motivates you, you set a goal and you go after.

I think this is most people.

While the motivation is high or you are seeing results, you go hard.

However, at some point the motivation withers away, the results slow or you reach a certain level of results and just stop. (I may write another article about this last one)

Anyway, the only focus here is some end goal. It’s what gets you going but what’s crazy is that it’s also what stops you in the end.

Someone who is lifestyle focused is more concerned about the process than the end goal. In a sense, the end goal is almost unreachable or it’s so long term that it isn’t about actually getting there, it’s just about the process of moving in that direction.

Being lifestyle focused means you are focused mostly on being consistent. There are good times and bad, there are ups and downs, there are successes and setbacks, but overall your key focus is consistency.

Not just consistency in a week or month, but consistency over a long period of time.

To me, you are consistent if you do exercise and eat healthy at least 5-6 days per week, 50-52 weeks per year.

It may seem like a high standard, but it’s the difference between someone who lives a healthy lifestyle and someone who intermittently pursues a goal whenever their motivation is high enough.

So ask yourself, are you focused on a goal or a lifestyle?

There’s a difference.

If you want to build a healthy lifestyle, I can help.

~ Chad

You Already Know What Quitting Looks Like

I’m going to keep this article simple.

I get so many messages, emails, comments, etc. of people and clients who are frustrated with a lack of results, or the time it’s taking to reach their goals.

I laugh because to me it seems so obvious. If you’re putting in effort and constantly assessing and adjusting then the results WILL COME.

It’s only a matter of time.

Too many people quit before they get a chance to see what happens if they don’t give up.

 

The thing is, you already know what quitting looks like.

That result is guaranteed.

~ Chad

What to do when your goal feels impossible

Our AnthroPhysique running coach Justin had a great Instagram post the other day:

 

I’ve seen this on Instagram a lot and it’s very common with our clients.

You are so focused on your goal, the end destination, you get caught up in how far away it is.

You look at the road ahead and start to feel like you’re never going to make it.

You lose motivation, get depressed and doubt if it’s even possible.

However, the problem here isn’t that the road ahead is long and hard, it’s that in this moment you forget to look back at the road you’ve travelled.

You forget about where you’ve come from.

You forget about what you’ve overcome.

You forget about how hard you’ve worked.

You forget how hard it was just to get started, let alone keep going.

If you can just take a moment to turn around, look at how far you’ve come and truly appreciate the progress you’ve ALREADY MADE, you’re likely to have a different perspective.

You can appreciate that this is just part of the journey and really, you’ve already done this before.

You’ve overcome the hurdle.

That’s all this is. This moment is just another speed bump on the road to our goal that slows us down a little.

It can be overcome, and it’s easier if you look back and see how strong you already are.

You CAN!

~ Chad

What if 2 years changed everything?

If I told you it would take at least 2 years to reach your fitness goals, how would you respond?

Would you think 2 years is a long time?

Would you be willing to start that journey?

Would you want a guarantee?

Would you blow it off and find someone else who will tell you differently?

In my years of coaching experience, for most people to truly reach their health goals it takes 2 years, at least, of solid effort.

Now I’m not talking about the initial goal of 10, 20 or 30 pounds. I’m talking about the true, big picture, IDEAL VERSION OF YOU goals.

Sound scary?

Depends how you look at it. Continue reading “What if 2 years changed everything?”

Results not typical – overcoming slow progress

What if slow progress was actually normal?

I had an interesting conversation with my client the other day. She emailed me her progress for the week and talked about how failing to plan her week lead to failure in the week.

She felt her progress was slow and wasn’t as good as she wanted for the week. However, she did see the positive and said “slow progress is still progress”.

At first I thought: Very true!

I thought it was a great positive mindset about the week. It turned a negative into a positive. This is good right?!

But then I thought a little further.  Continue reading “Results not typical – overcoming slow progress”

Work, the variable of success

We are 3 weeks into January and the sad reality is that many people have already “fallen off the wagon” from their new year resolutions.

This might even be you.

You’ve missed a day, two or even a week already because life is busy and pulling you in every direction.

It seems like you’ve failed already.

However, that just isn’t true. It’s only a failure if you let it be.

You may have failed last week or maybe even yesterday but today is a new day. You get a new chance to get up and put in the work.

The difference between success and failure is how hard you work.

If you give up and stop working, of course that’s a failure. If you’re wondering why you’re not seeing results but you’re putting in minimal effort, stop worrying. It’s the effort, you need to work harder.

Even if you’re working your ass off and still not seeing results, you still have to work harder.

I’m sorry if that’s not what you wanted to hear, but it’s the truth.

How hard you’re working is the variable dictating wether or not you will be successful.

If you’re struggling, take a step back, review your goal and ask yourself what it’s worth. Is it worth the effort?

If not, that’s ok, but you need to find something else. If yes, then shut the eff up, quit whining and get to work!

If you need a little guidance to help you fit it all in let me know, I’m here to help!

~ Chad

Do your short term actions match your long term goals?

What’s your long term vision of your health?

Do you want to be healthy for the next week? 3 months? 12 months? 3 years? 50 years?

Seriously, this is no joke.

When I ask people this question, most people answer in the 50+ range or “the rest of my life”.

Like it’s a no brainer.

However, their short term actions don’t match their long term goals.

They are only focused on a short term goal, and if they don’t see results within weeks “it’s not working” and they give up.

Sound familiar?

People want long term results but only have a short term plan.

Do me a favor: comment below with your 3 month, 12 month, 36 month and 30+ year vision of your health.

Then let me know if that activity has changed your perspecitve.

~ Chad

The Struggle is Real!

Ever seen an Instagram post or Tweet talking about “the struggle is real”?

It often seems like it’s a way to say “oh, look at how hard this is for me”. Or maybe it’s just an excuse as to why they aren’t succeeding.

Either way it seems like it’s a bad thing that there is a struggle.

And to be honest, that used to be me. I hated the struggle.

However, over the past year or two, I’ve taken a new perspective on the struggle: Continue reading “The Struggle is Real!”