Tag Archives: motivation

Quote of the Month


You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction. -George Lorimer

This is a pretty powerful quote if you ask me.  Personally, I like relating this quote to fitness goals, although it could obviously be power to drive any type of goal.  How great would it feel knowing that every night you went to bed, you were completely satisfied with the day?  Maybe it’s satisfaction from the run or the workout you had that day.  Maybe you’re satisfied with the fact that you prepared meals in advance so therefore ate very clean that day.  Whatever it is, it’s important to take a second each day to mask in that feeling of satisfaction.

If you find yourself not satisfied, why?  What didn’t get accomplished? What did you miss?  Take note of it, & change it.  You will always have those days that unfortunately won’t pan out exactly how you had wished.  How do you react to situations like that though?  Was the event that caused such dissatisfaction even in your control, making it worth being up-set about?

Everyone has their own thing that may work for them but here’s what I like to do (& it’s just an idea)…

Plan Ahead. 

Know what you’re going to do tomorrow.  Plan your workout and what time it’s going to happen.  Plan your meals.  Make a list of other things that need to get done that day so that you know they do.

I truly believe that doing this gives purpose to days, drives motivation (as well as determination) and allows for  small goals to be reached daily with the big goal always in sight as well. 


Quote of the Month

Motivation is what gets you started.  Habit is what keeps you going.

Let’s break up the key words from this quote…

Motivation: the psychological feature which pushes or arouses one to take action towards a desired goal

Habit: an acquired pattern of behavior that occurs automatically

We all go through our spurts of being extremely motivated…to somewhat motivated…to “I don’t even want to get out of bed this morning.”  However, the more we are able to have consistency with our motivation levels on a day to day basis, (motivation levels being high, not low obviously), the more likely all those good habits that you’re trying to instill, will stick.

An study by  Phillippa Lally & colleagues from the Cancer Research UK Health Behavior Research Center which was published in the European Journal of Social Psychology found that it takes an average of 66 days to form a new habit.

66 days… might sound like a short amount of time to some…and to others, it may sound like an eternity.  Regardless, here’s what I would suggest doing in order to stay motivated and allow those positive changes you’ve been making to become secondary nature.

1. Make a goal list.

Don’t just say to yourself what your goals are going to be.  Set aside time and make a detailed list, listing short term & long term goals.

2. Put or keep this list someplace where you will see it everyday.

Getting that constant reminder daily should help you stay on track.

3.  Recognize your own success.

If you are trying to stop drinking soda and go 7 days without having your normal lunchtime diet coke, take a second and give yourself a pat on the back.  Positive reinforcement is a good thing.  If you don’t have someone else telling you nice job, you definitely need to be taking the time out and telling yourself that.

4.  If you have one “off” day, don’t fret.  Instead, take time, refer back to your goal list and have an “on” day tomorrow.

We all have our day to day stressors that sometimes make us want to throw in the towel & quit.  It’s how we react to these situations that tell us a great deal about our character and how successful we actually will be in using our motivation to drive and create good habits.

Stay focused, disciplined, and especially motivated, and the good habits your create will take you a long way!