I’m so defeated and unmotivated.  What can I do?

I am not here to sell you fantasies so me saying, “Just turn that frown upside down and stop that stinking thinking!” isn’t helpful in this situation.

If you are defeated and unmotivated, then you must get to the root of your defeat and lack of motivation.  What is THE VOICE telling you? Is THE VOICE telling you that:

  • You’re hopeless

  • It’s someone else’s fault

  • You’re lazy

  • You can’t follow through

  • You’re too busy

  • I can’t.

    If the Voice is telling you these things, then you must address this first. One of my coaching pillars is that: Positive Change will never come from a negative place.  If you’re telling yourself these things, then you will not have long term success.

 

Practical Tips for Lack of Motivation and feeling defeated

 

  • Get Real and take an honest assessment and self-talk:  
    Are you saying mean and negative things towards yourself?  If so, then you need to stop and begin to treat yourself in a kind manner.

  • Stop Blaming Other People and accept FULL RESPONSIBILITY for your situation:
    It’s up to you alone to make changes.  There’s nothing wrong with asking for help or reaching out to community but taking care of yourself is YOUR responsibility.

  • Get a Vision for where you want to go and devise a plan that you can track, review and revise:  

    Some questions to ask yourself: What do you want?  How do you want to feel?  Stop focusing on goals such as Lose Weight or Scale numbers and start focusing on function.

    Do you want to get stronger? Faster? Have more energy? Next, it’s time to write down a plan.  The plan MUST be written down so that you can refer back to it.  Write down your goals, strategies, and track what’s happening. If necessary review and revise what’s not working.

  • Play the Long Game- Real Transformation takes time: The Fitness Industry has done a tremendous disservice to people by having them focus on quick weight loss.  These yo-yo diets work short-term but only end up backfiring in the long run.

    Instead of focusing on HOW MUCH WEIGHT you can lose in 6 weeks, focus on being consistent with your habits for 6 weeks. I can guarantee you that by focusing on your consistency, you will see long-term results.

  • Start with One Habit and then add another one every other week:  
    One of the reasons I like short term challenges is because they help people jumpstart a new habit and focus attention on areas of opportunity.  I learned during our Vegetable Challenge that I needed to eat more vegetables at lunch because otherwise the only vegetables I get are at dinner.

    3 simple Habits to implement over the next 6 weeks

Week 1: Drink Half your body weight in water

Week 2: Eat More vegetables (Eat Vegetables at Each meal)

Week 3: Move 20 minutes per day

  • Join a Community and/or get a coach for accountability: 

One of the reasons I love teaching Group Fitness is because of the energy of the group.  It Makes working out much more motivating As a Fitness Instructor, I take an early 5:30 a.m. cycle class and that class is one of the main reasons I’ve become a routine morning exerciser again.