Let’s discuss something important when it comes to training- Motivation.

Do you sometimes lack motivation?
Are you guilty of signing up to a gym, purchasing new gym gear, making endless goals and over training your first week only to lose motivation over time?

If this sounds like you then keep reading…

Motivation is the most common topic I discuss with member’s, it is so popular that I find myself discussing it almost daily. I am often asked how I keep my motivation going and if I sometimes lack motivation to train. I am not a cyborg nor inhuman (I wish I was), I too have weaknesses and find myself sitting at the gym with zero motivation sometimes.  But by better understanding how motivation works I have trained myself to work through these negative feelings and to overcome my inner demons.

When I compete, or prepare for a heavy session I like to utilize my imagination. I vision that I am a hungry lion (or gorilla) restrained in a cage waiting to be released, I feel rage and I am no longer docile or nervous.

Visualization may not work for everyone though so let me explain further what motivation is all about:

Motivation is basically a combination of the drive within us to achieve our goals and the outside factors which affect it. Keep in mind, there are two types of motivations- Intrinsic and extrinsic motivations, so let’s discuss these two further.

This is the motivation from within you- a desire to perform well and succeed.

– Desire to overcome a problem or task
– Development of skills and habits to overcome the problem.
– Rehearsal of successful habits until they are perfect
– A feeling of pride and enjoyment in performing the skill

Repeated goal setting is necessary to progress and maintain motivation levels. Goals must be all of the following in order to be attainable: S.M.A.R.T.E.R Smart: Goals are precise and clear, rather than overly broad or ambiguous.

Measurable: goals are quantifiable: in other words, you can establish a concrete criteria for measuring your progress toward the attainment of each goal you set.

Achievable: goals meet the common-sense test that they require a change in current practices or behaviour to be achievable.

Realistic: goals represent objectives toward which you are both willing and able to work. A goal can be both high and realistic, you must decide for yourself.

Time bound: goals must have an end point that can be found on a calendar. Time frames tied to your goals provide a sense of urgency to help motivate you.

Evaluate: goals regularly and adjust them as needed to account for changes in family or job responsibilities or availability of resources.

Re-do: goals after the evaluation process and iteratively go through the SMARTER process.



Extrinsic motivation comes from a source outside of you. These are things which can encourage you to perform and fall into two groups:

Tangible rewards: Physical rewards such as medals and money.

Intangible rewards: Praise, recognition and achievements. Usually used by your coach to encourage you to perform better.

I understand that sustaining motivation can be tough even under the best of circumstances so here is my key tips:

1- Set a goal and visualize it down to the most precise of details.
2-Make a list of the reasons you want to accomplish the goal.
3- Get the help you need to allow you to achieve the goal such as coaching, programming and tools.

In my opinion, the best motivation will always be intrinsic. The cheering crowds, friends or social media comments will not always be there to motivate you during the toughest times, where as you can always dig deep to channel your inner lion or gorilla.

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