How To NEVER Run Out of Motivation

When I am 110 years old, I want to be self-reliant.

When I am 111 years old, I want to be able to make my own breakfast and yell at the kids playing outside ruining my garden.

That's long term.

Short term, I want to be able to run and play catch with my children without having to attend physical therapy for six months.

I also want to make fitness a career. I want to show you that by setting a goal, creating a plan of action, and being defiant and resilient, you too can achieve the goals you set for yourself.

These are the reasons why I engage in physical activity and why I do what I have to do day after day even when energy is low or I'm feeling lazy.

So what does all this have to do with motivation?

In short, I have a deep connection to the goals and vision I have for myself, which in turn keep me motivated day after day.

This is what we call intrinsic motivation. And if you find your reasons within yourself, you too will make things happen day after day even when you don't feel like it. Let's discuss a bit further

There are two types of motivation; extrinsic and intrinsic. Let's go over the differences briefly:

  1. Extrinsic Motivation: Motivated to do an activity because of the reward (working out because of a show, or summer body, or a wedding, or a prize).
  2.  Intrinsic Motivation: Doing something because you like and its personal benefits. Emotions are attached to this type of motivation (working out because you will feel better mentally, or because you want to be stronger).

In other words, if we want to be in the game for the long haul, we have to find that intrinsic motivation within us; that emotional connection to a goal. This is what will keep us resilient, and eager to move forward despite the obstacles we encounter (such as, ahem, spoiler alert...laziness).

Here are other things I do and think in order to spark an emergency fire within me: 

  1. I think of the past: I literally think of where I started, and how far I've come, and that in it of itself helps me get up, and get going!
  2. I think of the future: I think of my goals, my vision, and how reaching that goal depends on the actions I take today. Remember? One step at a time. One baby step at a time, even if it's a small one.
  3. I say to myself "I WON'T BREAK:" This literally works. I don't need to explain this one. So if this is you as well, please comment below! 

And the last thing I will mention is that sometimes the grind does stop because of an injury, or we are sick, or other priorities (such as family) unexpectedly taking place. But don't let it last longer than it needs to be or you may lose momentum; recoup our energy, take a deep breath, and comeback stronger right away.

In conclusion, if you are emotionally attached with a goal, your fire will stay lit longer. That desire to keep that vision, and reach that goal will help you fuel yourself to go past those tough days when energy is low.

Go out there and turn your dreams into goals, develop a plan, and take action.

Are you intrinsically or extrinsically motivated? Comment below, and share what you personally do to get out of a funk! 

And as always, remain Defiant, Resilient, Unbreakable.



  • Yes, I need to stay motivated…sometimes I’m good, sometimes not

  • Thank you for sharing your thoughts and experience! It is really true that the words you say to yourself effect your physical outcome.

  • Thank you. This was very inspirational.

    Jay Queen
  • This is so great. Motivation is key to move on and sometimes, it’s so hard. I enjoy motivating others but believe it or not, I have to push myself a lot to remain motivated, I guess, I needed to read your post today.

    Marjie Mare
  • I so needed this today and was discussing this with my other half. About the ‘why’ being the thing that keeps you focused and going in terms of exercise. I need to find that intrinsic worth and let it drive me. Thanks for this! Serena x


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