Motovation for exercise and online personal training


“Do the one thing you think you cannot do. Fail at it. Try again. Do better the second time. The only people who never tumble are those who never mount the high wire. This is your moment. Own it.” - Oprah Winfrey

We can all find ourselves lacking motivation, or losing our mojo and wondering how to find it again. However, through understanding the drivers of motivation, we can take control and how we feel.  Let’s get supercharged…


What is motivation?

Effective motivation is the ability to continuously breathe life into whatever you do. There are two types of motivation:

  1. Intrinsic– Internal motivation
  2. Extrinsic– External motivation

Intrinsic motivation is finding your drive from the inside out, while extrinsic motivation is more about the reward vs punishment (carrot vs stick) approach.

A key to experiencing motivation is to use a combine positive reinforcement with internal drive, which can actually become a habit.

Here’s a collection of habits which highly motivated people have documented:


Find your WHY.

Highly motivated people start with their WHY.  WHY do you do what you do?

If you decide to exercise because you think you should, it’s probably not enough to keep you going when the going gets tough. If you know WHY you want to exercise, and you’ve consciously decided that it matters to you, then you will find strength in any situation.


Your limitation—it’s only your imagination. 

For many people, a perceived lack of motivation is actually a lack of belief. 

The world we live in is the world we choose to live in, whether consciously or unconsciously. If we choose bliss, that’s what we get. If we choose misery. we get that too.

You are the person who has to decide. Whether you’ll do it or toss it aside; you are the person who makes up your mind. Whether you’ll lead or will linger behind. Whether you’ll try for the goal that’s afar. Or just be contented to stay where you are” 

Edgar A. Guest


Expect challenges and embrace them.

All great men and women went through difficulties to get to where they are, all of them made mistakes.  They found within those experiences some benefit – even if it was simply the realisation that they were not infallible and that things would not always go their way.  They found that self-awareness was the way out and through – if they hadn’t, they wouldn’t have gotten better and they wouldn’t have been able to rise again.


Surround yourself with catalysts.

Just like there are some tasks that drain you and other tasks that excite you, there are people who drain you and people who catalyse you.

First and foremost, make sure that you are your own catalyst. Be a coach, not a critic. When you fail, don’t beat yourself up. Instead, look for the wisdom. Avoid internal questions like: “Why am I such an idiot?” . Instead ask yourself “How can I do better next time?” or, “what have I learned from this which makes me stronger/smarter/wiser?”.

Find the catalysts who lift you up and bring out the best in you.

You don’t have to overthink this one. Simply identify the people that somehow give you energy and help you find your mojo. It might be the way they focus on your unique gifts. It might be the way they see what others don’t see. It might be the way they say just the right words of encouragement that help you get back on your feet again or inspire you to take on the world.

The pathway to fitness is overwhelmingly positive, however, having someone you trust who can encourage you or give you the required nudge at the appropriate time will help keep you on track during times when things feel more challenging.


Build better feedback loops.

Progress is progress no matter how small. This is another powerful habit: if you can focus on progress, you improve both your happiness and your motivation.

There are three aspects of building better feedback loops:

  1. Tighten the feedback loop. The closer you can have the feedback to the actual activity, the better.
  2. Make it accurate and relevant. If it’s not relevant, then it’s noise. If it’s not accurate, it doesn’t help.
  3. Focus on actionable insight. There’s no sense in getting feedback if you don’t have any way to act on it.

Be patient. No matter how many mistakes you make or how slow you progress, you are still way ahead of everyone who isn’t trying.


Be Present.

Don’t put off joy and happiness. Strive to live each day to its fullest, squeezing all the joy you can out of each moment. Instead of measuring your life’s value by your progress toward a single goal, remember that the direction you’re headed in is more important than temporary results.


Make a decision and get started.

Tony Robbins has a great quote which should make you stop and really consider what actions you take the moment you finish reading this article.  “You are now at a crossroads. This is your opportunity to make the most important decision you may ever make. Forget your past. Who are you now? Who have you decided you really are now? Don’t think about who you have been. Who are you now? Who have you decided to become? Make this decision consciously. Make it carefully. Make it powerfully”.

If you’re ready to make the decision to exercise, you can try a workout with a real online personal trainer. It’s just a click or two away 😉.  

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