Let’s be real — motivation is flaky.
It shows up like a friend who cancels plans last minute: exciting at first, then poof, nowhere to be found.

But here’s the truth no one likes to admit:
You don’t need to feel motivated to make progress nor should you be relying solely on motivation to keep you going!

Here’s what actually keeps you on track when motivation fails to show up for you:

1. Rely on STRUCTURE and the HABITS you’ve formed

If you only train or eat for your goals when you “feel like it”, you will be stuck in the cycle of starting and stopping.

✨ Consistency comes from routines you’ve already built — not waiting for motivation to show up.

Help yourself build more structure by answering some of these questions:

1) How many days a week can I realistically train…even on a busy week?

This sets a baseline that is doable rather than overwhelming.

2) What time of day do I feel the most energized and least likely to skip a workout?

A consistent time slot can help facilitate the habit. Working out in the morning before the rest of the chaos of a day ensues can help get it checked off early.

3) Which 1-2 habits would make achieving my goals feel easier?

Example: Meal prep or a consistent sleep and wake schedule

Focus on foundational habits that will help support your goals rather than hindering them!

2. Lower the Bar

Yes, I know what you are thinking, “what do you mean LOWER the bar”?

I mean that not every workout has to be a high intensity, all out workout. Take time to acknowledge how your body is feeling and if you are exhausted at the end of a day but still want to get a workout in, do a 20 minute rather than 60 minute session.

⚡ Small wins = big results over time.

3. Remember Your ‘WHY’

There’s a reason you started this journey in the first place.

Whether you are doing this for energy, confidence, strength, long-term health, there is SOMETHING that got you started.

📝 Take 2 minutes today to journal your “why.” It makes a difference. Remind yourself of why you started in the first place!

4. Give Yourself GRACE and Stay ACCOUNTABLE

Some days are going to be tough - that’s normal.

Having a bad day or missing the day entirely isn’t going to be the make or break - BUT skipping the rest of the week because of one bad day isn’t self-care…it’s sabotage.

💬 Need accountability? I got you.

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