Not Being Motivated to Workout Isn’t Your Fault

Are you feeling uninspired by your fitness?

If you’re one of the millions that stopped your latest diet, exercise regime, or shiny new mantra in favor of whatever you were doing before… I want you to know it’s not your fault.

Anytime we start a new fitness plan, we are super motivated and ready to rumble—maybe even desperate for a change after resisting taking action for so long. After all, change is hard and not something we’re generally wired for.

Motivation is a powerful tool, but eventually, it wanes. The excitement of change wears off and the “this is hard” sets in.

You can't depend on motivation to get you to the fitness finish line.

Using (only) Motivation to Change Your Life is a Myth

If you want to change and prioritize your health but feel like you’re lacking the motivation, this blog post is for you! Again, motivation is important for driving action, but you simply can’t depend on it.

Motivation is not the key to success, no matter what type of success you’re talking about. Nobody wakes up every day and wants to workout, eat healthy, and conquer the world. Some days, you just want to laze around in your pajamas and watch reruns of “New Girl.”

Staying fit and active is quite literally in my job description, so I have a little added pressure (and privilege) when it comes to taking care of myself. If I was depending on motivation to keep me moving forward, you know where I would be right now? In my bedroom watching those reruns instead of writing this for you!

The Motivation Secret

The women you know who are healthy and fit are not more motivated than you are! That’s a myth. They’ve just found systems and habits that work for them, that keep them on track when the going gets tough.

Because let’s be honest, the going always gets tough! Life is hard enough as it is without having to stress over every bite of food you eat and whether you worked out the “right way.”

So, are you misleading yourself by believing you need more motivation to change your life? If so, you can stop that—today!

instead of motivation, what you need are healthy habits: structures, systems and strategies to keep you on the right path when you’re feeling less than inspired to stick to the plan. Now, what does that mean?

The Path to Fitness, Motivation not Included

Structure

Structure is all about your surroundings making it automatic that you reach your goals. Think of this as an environment you create that makes sure you get things done. Your environment should make it convenient to do what you set out to achieve.

Choosing a gym that’s on your way home from work will make it more likely you actually show up. Keeping healthy food in your fridge makes it more likely you’ll eat that instead of ordering something.

This seems simple and obvious, but actually making these changes will do help you reach your goals without requiring as much motivation and willpower.

Systems

Systems are practices we use to pre-program our behavior and take away barriers to entry. This could be as simple as something like setting up workouts day in your schedule.

Trying to workout 3 times a week? Well, on Mondays, you workout. No fighting yourself or waiting until you “feel like it”. It’s Monday, so you workout, end of story. It will require some determination to make you stick to your plan, but don’t think about it as option.

This is where community can be extremely helpful! If you meet a friend to workout every Monday, you’re not going to want to let them down! Or perhaps you’re in a group program where you all provide support and cheer each other on.

Trying to cook more of your own meals? On Sundays, food-prep three dinners for the week. That way, most of the work is already done for you and you’re more likely to check that goal off your list.

You won’t need any motivation on Wednesday night when you get home from work (or your workout).

Strategies

Strategies are all about finding structure and systems that work for YOUR life. Everybody is different and you have specific needs for your goals and lifestyle.

Some people might find meal prep to be the MOST effective way to get them to eat well during the week. But if your Sundays are crazy and you never have time to spend in the kitchen, that could actually be the LEAST effective system for you.

You might be better off with a meal delivery service or choosing to cook on a different day. Or if you just need a little more variety, roast a new vegetable every night for the next day. Only takes 10 minutes, and adds some pizazz.

Just remember, wellness is personal. This is your life, and you’re the only one who knows what strategies, structures, and systems will work for you.

But, I’ve also found three strategies that I use for many of my clients, so if you want to start by giving these a shot, here you go.

3 Strategies to Use When Your Motivation for Fitness Just Isn’t There

1. Strengthen Your Strengths

   When doing anything, you’ll have weaknesses and strengths in different areas. Maybe it’s hard for us to get to the gym, maybe it’s hard to eat healthy, but whatever it is, you first need to identify your strengths and you need to identify your weaknesses. “Yes, Ashley, we know!”

   Well, here’s the tip: I suggest that you first try to strengthen your strengths. This may seem a little counterintuitive, but leave your weaknesses for now.

   A quick example: you go to the gym two-three times a week, which is a strength. However, you usually just focus on cardio. Want to up that strength? Add weight training into your gym time, and get the benefits of a full workout.

   Another example: you’re great at making time to cook. Awesome! Start turning those recipes into healthy meals and meal preps to keep you steady for the week.

   You’ll notice incredible changes probably a bit faster than if you start focusing on weaker parts of your routine. That’s because it’s a lot harder to get better at something you’re not really great at, than it is to make something you’re doing pretty well into something you’re awesome at.

   And, having something you’re awesome at will give you more time and energy to focus on those weaknesses of yours, as well as a little confidence as you get started on making those changes.

   There’s no one on the planet that isn’t already doing something pretty well, so find that in yourself, and let’s get going! 

2. Work on Your Weaknesses

   You knew this was coming! Once you’ve worked on what you’re good at until it’s no longer getting returns (generally), now we can go back and fix those weaknesses of ours! This is a time when you have to be super honest with yourself.

   To me, the strongest move we can make is to admit when we’re uncertain, and then take the necessary steps to close that gap. I actively search for weak spots in my understanding specifically so I can bring the good stuff to you every week!

   So, find those weaknesses, whether it’s in your workout routine, or eating habits, or mindset and get to work on changing them. This may take a little research, and time, and you may get a little more discouraged here than when you were strengthening your strengths, but that’s all right.

   If you have structures in place and systems to follow, it’s going to be a lot easier!

3. Change Your Story

   Last but not least. This is one of my favorite mindset magic tricks I use with my clients. It’s super simple, and it’s really effective. All you have to do is be honest.

   Ask yourself: "What would the person who has ALREADY achieved this goal do?"

   For instance, let’s say your resolution is to lose 10 pounds. When you're staring down that wine bottle on the counter after your first glass, and you want to pour another but you're just not sure if you should, ask yourself: "What would someone 10 pounds lighter do?"

   (Hint: They might decide to skip that extra glass of wine. But the extra one—not the first one—I’m not a monster, you've gotta drink SOME wine!)

   The biggest idea is to remember that the goal itself isn't the best part... the best part is the person you become on your way to reaching that goal. Losing 10 pounds is great, but feeling strong, healthy, and energized for your life is what’s awesome!

   The personal development and character building you achieve along the way is worth all the speed bumps, and this little trick helps you move past the obvious and step into a clearer vision of what you want and how to get you there.

   Of course, as I said, this requires some honesty and a little know-now. First, figure out what “level of fitness competency” you’re at by using my one of my favorite psychology concepts.

What's the common theme?

The key to all of these structures, systems, and strategies is that they are all HABITS. They make your life changes automatic. They take away your ability to resist and fight yourself to change. They are all about ACTION and making it easier for you to reach your goals… and that might be the BEST part!

That’s why action and habits are what I focus on in my coaching and training. Learning about health and fitness is great, but you can have a PhD in exercise physiology and still be overweight and unhealthy. Implementing is the important part.

We build structure and systems, and then figure out strategies that work for us. We hold each other accountable and cheer each other on when we have trouble. This is especially important, because remember, motivation will wear off.

There will be days when you want to throw in the towel… and if you don’t have a plan for that day, then you don’t have a plan at all.   

Success Doesn’t Come From Motivation!

Success doesn't happen because you are so motivated that you just never stop. In fact, I'd argue that success happens because despite the lack of motivation, we just keep on the right track and continue to practice the behaviors that we know will get us where we ultimately want to be.

So there you have it… the health & fitness motivation myth is BUSTED. I'd venture to say that you don't need more motivation. Just start working on structure, systems, and three strategies. Keep showing up for yourself.

And know how you’re going to keep going when the going gets tough!

Have any questions? Want a little bit of help figuring out those structure, systems, and strategies? Feel free to message me on my Instagram page, or email me at ashley@ashleybrownfitnessnutrition.com.

About Ashley:

Ashley is a Pilates instructor and personal trainer in NYC who specializes in biomechanics and exercise nutrition for women. She uses the science behind exercise physiology to empower her in-person and remote clients to lead healthy, happy lives. Her passion project is sharing this information through her blog, which focuses on Lifestyle, Exercise, Active recovery, and Nutrition and serves as the backbone for her online health and fitness programs. She aims to get this information into the hands of as many women as possible so they can feel stronger and more confident in their bodies!