How to Get Motivated!

3-cassey lunging

Hey Guys!

What does MOTIVATION mean to you? Do you have it? Do you lack it? Do you want it? (Yes, probably!) What is it exactly, and why do some people seem to have it oozing from every pore? Just in case you want the definition, here it is:

mo·ti·va·tion

mōdəˈvāSH(ə)n/

noun

The reason or reasons one has for acting or behaving in a particular way.

The general desire or willingness of someone to do something.

I’ll bet 99% of the population wants to be healthy. I mean, who doesn’t want to live longer while feeling better? The desire is there for the majority of the planet. But what makes one person bolt out of bed at 5 a.m. to jog before the sun’s up, while another presses snooze and says, “I’ll start on Monday”? Why does a co-worker pack her perfect bento box every day, while you rely on the vending machine? Why do some people do exactly what they say they’re going to, while others have a constant silent dialogue with themselves that goes a little like this: “missing the gym today won’t matter, I’ll just go tomorrow for longer,” or, “I’m so stressed, I deserve chocolate,” or, “I’m going to start losing weight after my birthday”!?

Before you know it, variations of the same excuses crop up day after day, week after week, until disappointment and negative self-talk become the norm, and no progress is made. I’m here to tell you: you do not have to live this way! Life’s too short to beat yourself up! Most of us bully ourselves in ways we’d never dream of bullying another human being. Here’s where we say: ENOUGH IS ENOUGH! It’s time to change your thoughts in order to change your mind, habits and body. It might be tough, but it’ll be worth it. Creating new habits takes structure. None of us are going to wake up tomorrow, or even in one week, an entirely new person with brand new habits. But small and relentless commitments every day will change you and help you become all you were destined to be.

To get started, it helps to know the two types of motivation: intrinsic and extrinsic.

Intrinsic is when something is so completely natural, it’s simply a part of who you are. It’s inherent.

Extrinsic is the opposite; something that’s not entirely natural or a part of you. When someone is intrinsically motivated to exercise, for example, it’s second nature. The habit is so ingrained that the act of not doing it regularly feels depressing and foreign.

You can certainly be extrinsically motivated to hit the gym every day, but it means the fire to do so doesn’t come from within. You might be in a sport that requires it. Perhaps your doctor demanded you get on a waking routine, or you get to wear cute tank tops and chat with friends if you strap on the sneakers for a girly power walk. Just so we’re clear, I’m not saying there’s anything wrong with this, but it doesn’t always last. We’re after intrinsic motivation, or at the very least, habits that aren’t torture!

For me, exercise and work are 100% intrinsic. Like, I have to shut it down. I crave both, get lost in both and have to force myself to stop sometimes because it’s so natural and enjoyable. It’s where I’m in “the zone.” Maybe you feel that way about parenting, drawing, reading or cooking?  Think about something in your life where you’re intrinsically motivated and meditate on that feeling a bit. It might be your form of expression, a creative outlet, or a sense of satisfaction in working hard at something. Recognize how that feels in one area of your life, because we are going to harness it and make it a habit for your health!

They say it takes 21 days to create a habit. Incorporate these ten tips and you’re sure to get there!

2-blogilates on toes smaller

1. It’s not about Vanity

Fitness can’t only be about vanity. We have to dig a bit deeper than the surface to make things last. A goal of, “looking good for a wedding,” never lasts. It might get you to go to the gym every day for 3 weeks, but what happens after you take that bridesmaid dress off? Where does the motivation come from then?

You’ve got to find 3 specific reasons why exercising most days of the week is important to you. Let me help you with a few: cancer prevention, living with less pain, sleeping better, decreasing depression, more energy, curing your diabetes, endurance to play with your children. Those are just a few “big” reasons.  Do you see the difference? Stating, “I will run 4 days per week to cut my risk of cancer,” is a lot more powerful than saying, “I will work out to lose 5 pounds.” The difference here is in the magnitude. Failing to lose 5 pounds isn’t a huge consequence, but failing to have energy to play with your kids, or failing to do all you can to prevent a serious disease, has real impact. Even if you’re too young to imagine a life where you don’t feel energetic, it helps to visualize the things you want to prevent. The steps you make today affect your future self!

2. Commit Out Loud

We make and break promises to ourselves multiple times per day, but as soon as there’s something on the line—money, your credibility, your loyalty—well, that’s another story. Some people go so far as to blog an entire experience just for the public accountability. Others simply sign a contract with a friend, promise to put $10 into a jar for every kickboxing class they miss, or start a closed Facebook page with a group of friends. The point is, people let themselves down often, but most don’t want to let someone else down. Ideally, you’ll buy a class pass with 3 or more friends, reserve a bike in advance so you can’t back out, or have a scheduled power walk at 5:00 p.m. Monday-Thursday to hold you to your routine. Ideally, you won’t just tell your BFF your goals! Tell a few more people, especially those who give you tough love when you need it.

46592736 - motivational quote to create future on nature abstract background

3. Give Yourself a Present

Ok – it doesn’t have to be diamonds or anything, but scientists have discovered that you can take a string of habits that end in reward to create a positive habit. For example:

  1. Set workout gear out the night before
  2. Set alarm for 6:00 a.m. to hit the gym
  3. Treat yourself to a green juice post workout

These are three separate things that end in something joyful. Even if you despise mornings AND exercise, your brain will begin to associate the pleasure (green juice) with the habit of working out.

Another option:

  1. DVR your favorite reality t.v. show
  2. Set your jump rope and dumbbells out before work
  3. Come home to an at-home gym party while watching your show (which you agree to only watch if you are moving!)

Charles Duhigg, author of, The Power of Habit, says that habits are made up of three things: triggers, routines and rewards. And those CAN turn into intrinsic motivation! Something as small as your morning coffee can serve as a reward. A trigger can be your alarm and getting up.  The routine is having your coffee pot set so that all you have to do is press “brew.” And the reward is sipping on that warm mug of happiness that gets your eyes aflutter and your day off to a great start. Don’t think you need to reward yourself with a mani/pedi every time you go to the gym. That’ll get expensive!  Just reward yourself with something you love to do…but only after the workout is complete. Maybe it’s calling your bestie, reading a book, or making a smoothie.

4. Make a Plan

You must have measurable goals or you won’t know how to get where you want to go, and you won’t know what it feels like when you arrive. Saying, “I’m going to exercise more,” is failure waiting to happen.  More than what?! Saying, “I will do four 30-minute POP Pilates videos on Monday, Wednesday, Friday and Saturday,” is completely measurable.  You either do it or you don’t.  People who say, “I want to lose 5 pounds,” are doomed to fail.  What’s the plan? Do you want to lose it in 3 weeks or 3 years? A better plan is saying, “I will lose 5 pounds by June 2nd by logging my food daily and jogging 2 miles Monday-Friday.”  Once you know the plan, write it down and put it where you can see it.

Here’s a 4 min video to get you started!

5. Buy Some New Clothes

The better you look and feel, the more motivated you’ll be. It’s surprising what people will spend on a dress they’ll only wear once, but they won’t invest in cute clothes they’ll exercise in multiple times per week.  When you invest in exercise attire, it reinforces health and fitness as part of your identity. It becomes part of who you are, decreasing the excuses. Allow yourself to be an athlete.  Think of yourself as someone who works out and it will define you as such. My fave POPFLEX outfit of the moment…

1-cassey stretching

6. Feelings Journal

Write down how you feel after your workout. You might not think it carries a lot of weight, but putting pen to paper really does work! If you notice an elevated mood, a flatter tummy in the morning and a lack of rage at the office, you need to write it down! If you’re ever tempted to skip a workout, whip out your journal and sneak a peek at the positive things you’ve written down.

7. Measure it

The scale can be mean and unforgiving (and misleading!), but photos and measurements don’t lie. Progress can keep you motivated like nothing else. Sometimes the before photo alone is enough of a reality check. But a tape measure and a few snapshots tell a truer story than the scale, so be sure to get the pix and measurements for your ‘evidence file’ on day one of your journey.

8. Try new Things

Just because you hate yoga and cycling doesn’t mean you hate all exercise.  It’s easy to lump those negative feelings together and assume they blanket every exercise program on the planet. But they don’t. There’s something out there for everyone. It may take kissing a few frogs to find your Prince Charming, but eventually you will find that class, or that instructor or that walking trail that leaves you excited, invigorated and craving more. Don’t stop until you’ve found it! And when you do, commit to it at least 3 days per week.

9. Explore all Sides of Health

Working out isn’t the only habit we’re after here. To be well-rounded, you really need to focus on your nutrition, sleep, stress, hydration and happiness. Finding motivation in other areas helps the exercise motivation because you begin to feel accomplished across the board. Make the same commitments with food by logging meals into an app so that you become aware of what you’re putting into your body. Commit to trying healthier recipes or start buying organic. Make a contract to go to sleep by 10 p.m. each night. Have a consequence for not going to sleep when you promised. Fill up four-20-ounce water bottles the night before and vow to drink them all the next day.

10. Create your Vision

Seeing is believing.  It really is! Some of the most successful people in the world set their intentions daily, or weekly. They create Pinterest boards, vision boards or they meditate. Some simply express gratitude in the morning and vocalize 5 things they’re going to accomplish that day before their feet hit the floor. The mind is a powerful ally, so create the health, the look and the fitness you hope to achieve, and paint it colorfully in your mind. Better yet, go a step further and write it, draw it or save it on your computer.

insp-board

Let me know in the comments below if you struggle with motivation and which of these tips you’re going to try first. I’d love to hear if your habits improve in the next 21 days! Don’t make excuses! The worst that can happen is that nothing changes. The best that can happen is you become intrinsically motivated to do something that will 100% improve your life!

 

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  • Arianna

    You are amazing! And inspiring!

  • chloe

    This post was amazing, I have finally hit my 4 week mark of eating well and exercising regularly and I can now say that this is part of my daily routine and my motivation and determination is amazing, I wake up every morning knowing that I get to fit in my 2oclock at home workout with your fitness calendar and I get to accomplish my 10,000 step goal by the end of the day or see if i can push further and beat it. I don’t have a fitness partner, but I try and outdo myself each day, I tell my boyfriend when i’ve completed at least a 30 min cardio session and if I haven’t told him I owe him £5 which he puts in a pot and once I’ve completed an extra 30 mins the next day I can spend it on a workout outfit, this keeps me So motivated and determined. Thank you Cassey

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  • Andreea

    Thank you so much for this. I really needed some motivation at this point in my life.

  • Lindsey

    Where do you get your leggings?!?! They are so cute!

  • Tabatha Michelle

    I have Lupus and sometimes I struggle thru the day, I’m doing exercise thanks to your videos and I try to do it like your workout calendar says, but I too listen to my body when it says “stop, today we are going to rest”. I have to do it in my own pace.

    I feel motivated with the routine that you gave to us for exercising and in my good days I feel happy when I do my blogilates videos and scratch a blank space of the calendar. Thanks to your help, the exercise is making me physicaly stronger and I doing it for my health and myself.

  • Angélica Maria Molina

    I needed to read this. I have been so angry, depressed and upset with myself.
    I started PIIT28 but I never finished… and I kind of don’t want to. I spent $90 too quickly for the PIIT28 and the meal plan and it’s just not for me… I miss the Blogilates calendar but… an hour a day is tough with a full house. I’ve been eating so badly and just been uncaring and then when I look in the mirror, I beat myself up all the time…
    I’ve been telling myself that I will start working out again after I graduate in 2 months…
    I constantly remember the time last year in 2015 when I was doing SUPER GREAT working out 3-5 times a week for about 7 months straight! I felt great, strong, thinner and just amazing! I never ate so much junk as I have been doing since I stopped because Senior year of college was getting tough.
    I honestly don’t know where to start… I’ve pretty much given up… I don’t know what to do… Like, I needed this post but I’m just upset again… I see how the people with so much motivation pack their lunches and wake up early to work out… I can’t even get to school on time…

    • Eliise Peelo

      Hey Angelica, I’m sorry you’ve been through some difficult times. I know how you feel.. I used to beat myself up quite badly and only recently have started to accept and let go – that is, to forgive. The main thing is to keep moving! Somebody once said that life is like a bycicle – to keep balance, you have to keep moving. So that’s what we can remind ourselves, when the going gets tough! All the best!

      • Angélica Maria Molina

        Thank you! :)

  • The Girl with the Green Apple

    SUCH a great post, Cassey! I’ve found 2, 4, and 5 to be HUGE keys to my own success when things have gone well. Telling someone for accountability, making a specific action plan, and having cute workout clothes are a big deal in keeping me consistent. I do great with exercise but still occasionally struggle to eat like I know I should, so reading this today helped me recommit to stay on the path I’m on. At 30 weeks pregnant, it’d be easy to just give in to laziness and “start being healthy after the baby,” but I’m going to leverage all these awesome, positive tips to finish my pregnancy strong. :D

  • Ashley

    Really needed this post around now, definitely bookmarking it! I try to commit to this lifestyle every few days but keep losing motivation. Here’s me committing very publicly, and I’m going to try #1 and give myself more reasons to keep going. :)

  • Ashley

    thanks for this

  • Zuzana

    Beautiful article! I enjoyed so much all your positive words! Thank you.

  • Anita

    I exercise everyday with your work out calendar and it’s for me a one hour without a stress. I am very happy while working out and I love it. I am working with you from December 2015 but from July I work out literally everyday and I’m so proud of me. Thank you Cassey for being my own hero and motivating me to work and be strong (I see differences in my body, I see muscles and I can open a jar by myself :o)
    Love you <3

  • Laura J Burke

    I love this post. I will be doing number 3, 6, and 10 to start off with. I think the feelings journal will really help to see how my eating habits make me feel. I also can’t wait to do 10 because I love to do arts and crafts and thought making a poster and hanging it up would help me too.

  • Amanda

    thank you so much for this post im glad to here that you are back to doing your blog again. eited for the new things to come i really needed this. will start my way to a healthy life.

  • Catie Wark

    These are so many great ways to stay motivated! I have been doing your workouts for awhile now, but combined with my own fitness regimen, the results are amazing. Another one I would have added was music. New music always gets me out and ready for the gym!
    -Cait
    http://www.Curiouscait.com

  • Becca

    This is exactly what I needed to read right now! I’m having a hard time getting motivated to eat clean and reading this helped a lot <3

  • Anna

    Hey Cassey,
    I just wanted to tell you that you showed me completely new sides of work-outs.
    You taught me that working out is more than just looking good and loosing weight.Its all about health and feeling good. You really motivate me to work-out with all your positivity and your strength. Doing Poppilates with you is so much fun and I always look forward to see you.

    Your my spirit animal Cassey! <3

    Ps. Your nails and outfits are always on point!

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  • Scarlet

    This really helps! Set goals then work hard for it. The things you don’t achieve becomes your motivation. Someday you’ll reach your goals. https://scarletfitness.com/sales-page-8505813

  • Clara

    It’s so hot and humid where I’m at right now and due to the heat I can’t seem to bring up the energy to workout. The worst part is when I start the workout and the first video is the 100 burpee burnout!!! Any suggestions on how to workout or gather energy in a heatwave?

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  • Zara

    I did your wo for 2 months and for some reason since 2 weeks i pass. of course, i still do the challenges every day for 20 minutes, but somehow i just can’t get my ass up to do some videos or the july plan or train on the hometrainer. For 1 month (beginners plan) i did the videos every single day and after it, i felt exhausted, but didn’t want to stop, so i started do your videos around 4 times per week plus 2 times training on the hometrainer. But now i just feel so not motivated anymore. I had some trouble with school and friends and family and now there’s the vacations, but i’m like outside the whole day hanging out with my friends or family so when i come home i feel less motivated to do sports. it makes me desperate but i can’t help myself or change something.

    I talked to my mum about all those things and she just told me to do an exact plan, when i do this and when that and this is exactly what i i actually do.

    I need to say, that during i wrote the text i kinda got the desire to doing sports and videos so I’M OFF I’LL UTILISIZE THAT PHASE so thank you for somehow giving me motivation without doing sth it’s insane ik!

    (sry for my english skills, not a native speaker; any germans here?? :D)

    • Katy Black

      German speaker here (from Switzerland though:D)

  • Kitty Limon

    thanks for the tips. working out and staying motivated to do so has always been difficult for me but these tips might just help :)

  • Alex

    Thank you for this post, I just needed that!
    I have been really consistent with my workout for a few months, but then somehow started to loose motivation a few weeks ago. So I will start with #1, to really remind myself why I ever started working out in the first place.
    Thank you for being awesome! <3

  • #7 – Measure. This is pretty important and overlooked a lot. I think sometimes we become bothered about the details and don’t take measuring progress into perspective. Maybe you don’t have to do it forever, but at least while you are working toward your goal, this really helps.

    It’s amazing what measuring can do to motivation and morale when you can see incremental progress and actually feel/see your self getting to your goal.

  • Jessie

    For me the motivation is there. I love to be active and out side. I always exercised in high school for sports. I did the running, lifting weights and plyometrics . I pitched six days a week. I truly enjoyed those activities. Unfortunately I injured my knee pretty severely at the end of my career. I lost all the cartilage in my left knee. It has been five years and it still hurts to do those high impact exercises. I was just wondering if anyone has any good suggestions. for a low impact cardio work out. I really do enjoy being active and it is just frustrating I can’t find exercises that make me really feel the burn. Any suggestions would be much appreciated!

  • Great tips Cassey, I took a hiatus on hot yoga for a little bit longer than I would’ve liked…but now I’m back at it and it feels great!

    Thanks for the motivation

    xx
    Lauren
    http://www.shoesandsashimi.com

  • Erik A

    This post is great! I went out and bought a new gym outfit today that I feel cute and comfortable in. I’ve just finished updating my fooducate app with all the info pertaining to my food and water intake, and my gym activity (I started using this app yesterday, after getting frustrated with the calorie counter tab via fitbit). At this point in my healthier lifestyle attempt, I’m only missing points 8 and 10. Gotta give those a try next…

  • Megan

    I’m going to start doing the daily/weekly goals :) Thank you so much Cassey this was very insightful :)

  • Thank you for these great tips. I especially liked the one with the “present”, because usually everyone tells you things like “go for a mani/pedi” and you showed that it works easier as well! The hardest part is in my opinion not to make it about vanity as a lot people reduce others to their looks and so it’s hard to not only do it because of that. :(
    You are such an inspiration. Thank you, Cassey <3

  • Rommy

    Many thanks for being such a source of inspiración. Today I really decided my body needs cleansing through excercise and a healthy diet. Kisses from Chile. I will try all of them.

  • Amrita Kohli

    Thanks for this. What I will be implementing is GIVING MYSELF A PRESENT, and making a feelings journal, and I will also set out my intentions every morning!! :D

  • Viktoria Leitner

    Thank you so much for this post, Cassey!
    I enjoy reading your blogs and I know what I should do better, but I’m always struggling with discipline.
    I follow your workout calendar which is always so much fun, but the bigger problem has to be my eating habits. Even though I hardly ever eat any processed or added sugars, trans fats and white breads, I definitely have to many carbs. Fruits are probably the things i crave for most of the time and once I start eating, its likely that I wont stop when I’m full. Also, I have too many (healthy) snacks in between, sometimes I just grsb something because I’m bored. What makes me feel better at least for that day is that I convince myself to do more cardio workouts to burn off those calories. I’ve been struggling with my weight before, and I have the feeling that I’m not happy with my lifestyle when I continue to live like that.
    Honestly, since I’m following your workouts, I’ve found the joy in exercising again and I succeed more in doing it to build my strength, confidence and happiness, not just for pure vanity reasons.
    So, thank you for being there for me with your motivational videos, I’m lucky to have you as my role model now! I feel that I can achieve my goals knowing you are supporting me, even if its through Youtube!
    Lots of love from Austria?
    Viki

  • Suradha Iyer

    Cassey, I love this post??. I completely agree with the buying new clothes part because it does motivate you to work out a little more everyday! I also completely need tho follow measuring and seeing my progress or else it’s just abstract compliments here and there, nothing concrete.
    I’m planning tho reward myself each time I work out with one episode of my favourite tv show. That works in the holidays at least!!?

  • Paige

    This was a great list! Thanks for taking the time to make it. :)

  • I’ve been reading Better Than before by Gretchen rubin and it’s been talking about the power of habits, actually!

    Habits become ingrained and that’s what I’d like to do with all healthy habits like exercise.

  • Judy

    I have found that my motivation rarely lasts the day anymore – and after reading this I think that it might be because of my reason. Instead of health, I’ve felt the pressure to lose weight before my wedding. You know I want to look my best in pictures and fit into my dress flawlessly – but really since I have been obsessing I have gained weight :( So instead of focusing on that my new reason will be to increase energy. I am more friendly, outgoing and focused in the morning if I run and make time for breakfast, therefore I will run 2 miles 3 days a week.

  • I find that I’m motivated when I write things down and I have something I need to check off! To-do lists have been so amazing for me!

    • blogilates

      Yes, love to do lists!

  • Fantastic post! Thank you Cassey for all your support. I love your positive mindset and all of the practical tips you provide so we can really make a change for the better.

  • Tija

    Motivation is a real issue for me. I am currently trying to finish my PhD dissertation, so this is the time when I have to work (preferably day and night) like crazy to finish it on time. I am pushing almost all of my time, energy, and motivation toward reaching that goal, so that everything else is currently suffering: sleep, social life, and, of course, exercise.
    I have started doing Popilates in February, and really tried very hard for several months to stick to it regularly. At the beginning of June I started feeling even more stressed and exhausted because of work so that all I could do afterwards was to fall on the couch. Naturally, that way I fell off the wagon quickly. Now it seems impossible to bring up the energy and the time to get back on track.

    • Kati

      Hey Tija, I just wanted to let you know that this is so so so normal! I finished my PhD this spring and during the final weeks it was impossible for me to exercise or to think of anything other than my thesis. I also craved carbs like crazy, it was like my brain needed all the energy it could get.
      But you see, if I got through it then so will you! Don’t be too hard on yourself and don’t worry about not exercising at the moment, you will get back to it once you’re done with your PhD :)

      I wish you all the best!!

      • Tija

        Thanks so much for the encouraging words, Kati! It means a lot ;)

  • Kirjava

    My motivation is garbage, because fit looking is lesser evil for me – I’m 170cm, rather mesomorph and the best thing I can achieve is fit body – maybe even as good-looking a Cassey’s. But every time I see petite girl (150cm, 40-45kg, thin neck and wrists, waist I could almost take in my hands etc.) I cry, because I’ll never be as cute as them. I’m not tall, as you see, but when I stand next to such adorable girl I feel like a damned monster, which I am.

    • Veronica Di Marco

      Which you’re not :) In Italian we say “Height is half beauty”, meaning if you’re a tall girl that’s already a big part of being pretty :) I’m 158 cm and I’m ok with my height, I wouldn’t want to be any smaller, but honestly I would not mind a few cm more on my legs if that were possible :D

      • Kirjava

        It is possible to have longer legs (but procedure is painful and lasts months), but no surgeon in the world will make you small.

    • MisaChan93

      We all come in different shapes and sizes and we should embrace who we are. :’) You are just as cute as any other girl out in the world! I admit, I feel quite insecure when I stand next to someone smaller than me (I have “bigger bones”) but I always remind myself that I should embrace the way I am because, well, why not? There are many ways of defining beauty!

    • Erin

      Oh honey! Never call yourself names. You are wonderfully made. Who says that tiny is better than a fit body? You’re declaring that…but just like anything in life, there are many flavors, many sizes and oh so many great things about the body you were blessed with. If we spend time thinking about all we are not, we have very little space to enjoy all the things we ARE. You should come up with a list, and as cheesy as it sounds, start repeating those great things to yourself until you believe them. And honestly, all those tiny girls are probably wishing they could be strong and fit like you. Many of us want what we can’t have. The curly-haired girls straighten their hair, while the straight haired girls use curlers. Focus on being the best version of yourself that you can. Because, yeah, you might not ever be a size two. I won’t either. I’m 5’7 and have lots of muscle. I’ll never be stick-thin. So I choose to eat really healthy and clean for the body I have. I eat to be a good example for my kids. Life’s too short to compare. Love the skin you’re in:)

  • This was such a motivational post! Thank you for sharing your tips.

    xo, Liz
    http://lipstickandconfetti.com

  • Auntie-Aku

    I haven’t had the problem of being motivated to move in years (a very bad P.E. teacher killed my motivation, but luckily agreat one brought it back). I love running, roller skating, pilates, gym and boxing. We are planning to start dance classes with my fiancee.

    But FOOD. I eat healthy breakfast and other meals, but sugar is my weak point. ;__; And I love baking sweets. It doesn’t help that where I work now someone brings some sweets to the coffee room almost every day. It is very hard for me to say no, and colleagues telling me “You are the skinniest of us, you really don’t need to skip the sweets!” makes it even harder. I feel bad for saying I’m watching my weight when people clearly bigger than me eat the sweets…

    • Faith

      Instead of saying something like you are watching your weight, say I am focusing on becoming healthier right now and giving up on sugary sweets will help me to do so. Something that focuses more on your well being and/or healthy lifestyle. Not your weight.

      • Auntie-Aku

        That is actually very nicely put! Thanks! :)

    • MisaChan93

      There’s nothing wrong with indulging once in a while! :D It’s a healthy balance.

      • Auntie-Aku

        If only I could keep it in “once in a while”. :)

  • Sarah

    This is exactly what I needed. Not just motivational quotes but reading ways how to stay motivated and disciplined.Thank you very much!
    I will write down the awesome feeling I have after working out or when I eat something healthy. I really like healthy food but at the moment I crave sugary food (nutella for live). I will set up a pinterest board with nice healthy and simple food recipes to keep me motivated (I can’t follow your food-plan because a lot of ingredients in it are not available in my country :( ). And maybe another pinterest board with work-out things or body-goals related stuff for the exercising part. :’)

    Thank you very much for these tips. Let’s get started!

  • Nessa

    I always find that I start out strong then lose the motivation when I try to keep it up. I am going to try #3 with the trigger, action and reward for daily activities. I always try for longer range rewards instead of daily ones. Also the contract or being held socially responsible sounds a lot easier then holding myself accountable. Thank you for this Cassey!!!! <3

    • blogilates

      You are very welcome!

  • Michelle Andrea Pang-Oden

    This is what I’ve been needing to go back to my regular workout mode. I used to be very happy about working out but I don’t have the drive or I lack the drive now. I’ll try and keep on trying. I know about the 21 days makes a habit but I WILL KEEP ON STRIVING TO A BETTER ME :)