Does A Lack Of Motivation Have You Stuck?

Let’s just jump right in and get real because I’m about to say some mind blowing stuff right here.

I hope you’re ready for this action…

Here it is:

Staying motivated to lead a healthy and fit lifestyle is not some crazy super power that a select few have been gifted with.

Motivation comes and goes, and motivation generation is simply a skill that can be developed when practiced.

Sayyyy Whatt????

Massive mind blowing nugget right there.

But seriously, staying motivated naturally & consistently, is a challenge for most people (myself included).

There are days when I don’t feel like doing my workout (that I have no excuse for missing), or eating 6 cookies in one sitting (um yeah that has actually happened).

Just being in the health & fitness industry doesn’t make anyone exempt from having those days when you’re just not feeling it.

But the difference is that when you have the right tools in place, you can make the choice to utilize them, generate your own motivation, and ultimately get where you want to be.

There is no way to get around making the choice to blatantly be lazy and not take action despite having the tools to help you.

You have to make a choice at some point to take control of your life, but once you make that choice there are tools you can use to help you make those self serving choices a bit easier, and that’s what I’m gonna touch on today.

There are SOOOOOO many ways to do this, but I will give you one of my go to strategies that works really well for me.

You can start with giving this strategy a try, and if needed you can also try a few other strategies that I’ll mention at the end.

I personally have times when I need to use multiple strategies to get my butt in motion, so that may be the best option for you as well.

Again this strategy can be used for any area in your life, so I will phrase it to be easily interchangeable.

So give this a try next time you need a little kick in the booty!


My Go-To Motivation Generating Strategy


Take 5 minutes and ask yourself:


  1. “What is going to happen/how will I feel/who will be effected and how, if I DON’T do this today?”
  2. “What is going to happen/how will I feel/who will be effected and how, if I DO, do this today?”
  3. “Do I REALLY want to feel/experience the effects from not doing this?” “Is it reallllyyyy worth it?”
  4. “Is this going to help or hinder me from living the life I desire/getting where I want to be?




  1. Visualize yourself as the person you want to be/ achieving your end result.
  2. If you decide to take action, just focus on taking the very next step that needs to happen, without thinking beyond that.

      In many cases you will gain the momentum to carry out your goal/desire/action fully.


This is basically forcing you to see the outcome/effects of your decision, before having to be faced with it.

I know this strategy may sound kind of silly, but I’m telling you don’t knock it till you try it!

So let’s use working out as an example (of course) ;), to go into this a bit more.

For me, I know that when I don’t work out I feel un-productive, lazy, tired, don’t see the results I want (leading to an unhealthy mindset), I’m more prone to be moody, I feel I have to over compensate on my next workout (increasing risk for injury and extended soreness) and I’m more likely to be casual about making healthy decisions.

But when I do workout I feel strong, healthy, energized, productive, positive, content, I see results, my body feels pain free and healthy and I’m more likely to make healthy decisions.

I know at my core, I am driven towards leading a healthy lifestyle and helping others to do so (clearly why I became a health & fitness coach), so when I don’t align my actions with my core desires many other areas in my life can suffer as a result.

So using the workout example, and going back to next step in my strategy, my very next step towards getting my butt going with a workout could be to put on workout clothes, plan what I want to do in the workout, or just get my butt to where I want to do the workout (gym, outside, home studio/gym etc.).

Figure out what would be the most effective step for you.

Now this may not be the end all be all for you as far as motivation generation is concerned, but you can use this strategy in conjunction with other effective strategies, to hopefully find something that works for you.

Bottom line, motivation is not a constantly flowing feeling.

You will have times when you need to generate it, and finding what strategies hit home for you, and realizing that only you can be in control of how you live your life, are going to be your biggest game changers.


Here are some other great motivation generation strategies that you can give a whirl:

  1. Take some time to figure out what your strongest emotional reason behind desiring to accomplish your goal is. Write it out and put it where you can see it every day. This is another one of the most effective techniques I teach in my coaching.
  2. Create a vision board with photos and sayings that inspire you to get where you want to be.
  3. Put together a playlist of songs that pump you up.
  4. Have an accountability partner that knows your goals, and that you report to.
  5. Have a reward for yourself if you complete your goals.
  6. Track any and all progress towards your goal, no matter how small.
  7. Remove the biggest obstacle in your way.
  8. Schedule the time to do it, and make it more of a habit if applicable.
  9. Set 2-3 mini daily goals that are realistic and will get you closer to your end goal, and check them off when you complete them.


Well hopefully you can find one of these strategies to help fuel your fire to get moving towards whatever goals you have set for yourself.

Now have a freaking awesome day and crush dem goals!





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    February 25, 2017 at 8:06 pm
    • Reply Sarah Walker

      That’s so great to hear, thank you! Please let me know if there is anything you would like to see me post. 🙂

      February 28, 2017 at 4:16 pm

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