February 8

How To Bolster Fitness Motivation


Don’t you wish you felt on fire for your fitness journey all the time?


Although perfection in this area may be a unicorn, with the right strategies and mindset, you can definitely bridge the gap from where you are to where you want to go.


Motivation has many different angles. I will cover the few that I think will give you the most bang for your buck.

  1. Goal setting

For this one, the key is to bolster what we call “intrinsic motivation”. The best way to do that is to ask yourself the right questions then take your time to dig for deep, meaningful answers and to actually record them by writing them down. A goal that isn’t written down is just a dream! (If you really want to be a super-star, then try on the following questions for size.)

  • If you could snap your fingers and have any 3 fitness wishes what would they be? Like if you knew you couldn’t fail, what would you go after?
  • Why are these goals important to you? Really dig here. You may even need to ask why a couple more times until you get down to the actual root where the goals true meaning is revealed.
  • What sort of things in life are important to you? What are you passionate about?
  • How does health and fitness tie into those things?
  • Imagine you now have the body you desire, was it worth what it took to get it?

2. Now that we have a good understanding of why this is a meaningful venture for you, there are a couple things you need to understand about staying motivated.


  • In my own personal battle with addictions, I thought for me to get clean I just needed to come to the place where sobriety meant so much to me that I would finally stop using drugs. That is NOT how it ended up going down, and as a matter of fact it rarely is. So I can assure you that you will not always feel motivated. You need to internalize this next mental hack in order to persevere.


  • Here it goes: “you can’t think your way into better living, but you can live your way into better thinking!”


    • To unpack that, it simply means you have to take an action that may seem contrary to your current feelings, but as you do, your mind will hop on board. In my case I felt like getting high, and the last thing I wanted to do was to call someone in my social support network. But without fail, if I picked up the phone to seek counsel on how I was feeling, I would be on the phone 3 minutes and I felt totally different. I no longer had the urge to use.
    • So if you don’t feel like working out, just get your butt in the gym and go through warmups and by the time you are ready for your first work set, you will be shocked that you actually feel like working out now.
    • The same goes for grocery shopping. Make a deal that you will just go to the produce section and if you want to leave after that, you have my permission. By the time you get that far, I would be willing to bet you finish getting what you came for.
  • There is no such thing as failure, there is only feedback.


    • Did you have a blowout with your spouse and eat a whole box of donuts? You didn’t fail, you just learned something about yourself and got some feedback.
    • Did you run through McDonald’s because you didn’t wake up in time to prep breakfast? You guessed it, only feedback.
    • This may sound like it accepts failure and you will never change. I must admit I almost felt the same way until I started implementing this into my life and realized how much more motivating it was to know that I could always start over. I have rarely seen someone guilt themselves into good results, but I have seen someone take enough feedback over time to get themselves on the right track. So treat everything as a learning experience.


  • You will need fresh doses of good motivational information.
  •  The default setting for the human heart and spirit is to drift. That’s the bad news. The good news is that we can avoid drifting by having our minds renewed with fresh educational and motivational insights.
  • We again use our coaching software that has short punchy motivational lessons and reflective questions administered in small, daily dosages.


  • Here is how you can recreate a similar effect on your own:


    • Subscribe to some killer fitness related blogs. A few we like are precisionnutrition.com, girlsgonestrong.com, fitmencook.com
    • Schedule in to read a blog post a week. Put it on your calendar or to-do list so you don’t forget
    • Pick whatever habit you are trying to conform to and Google search for that particular habit so it gives you a little “motivation through education”

Hopefully you have found this article insightful and practical and it serves you well during your fitness journey. 


We would love to hear from you or connect with you, so feel free to leave something in the comments below.


…Now go make those fitness goals into a reality!



You may also like

3 Ways to Recover After Your Workout

Quadruped T-Spine Ext-Rot

Mike Montefusco

About the author

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}