THREE Steps To Find And Use Your Motivation

Motivation can be a very perplexing entity, with dynamic ups and downs. Why are things that you want so badly, so hard to achieve. Why are so many people often “on and off the wagon”? The reason is that they do not have a viable goal, and a foundational reason why they want to achieve it. These things are essential. With the New Year right around the corner, there are sure to be goals and resolutions in the air. This year, let’s do it right and make them a reality! Check out these simple 3 steps and give it a shot.


Ask yourself: what exactly do you want to do? What is your goal? This may be related to weight, physical performance, eating habits, disease management…really anything! When thinking of the goal, make sure it includes the following traits:

  1. Specific: What EXACTLY do you want to achieve? (e.g. lose 5 pounds, decrease LDL 10 points, eat 3 servings of vegetables per day, run a 5k, etc.)
  2. Measurable: Is there a tool, or method to measure #1? (e.g. scale, blood labs, consistency chart, an event, etc.)
  3. Attainable: If you put in the necessary work, is it possibile to achieve?
  4. Relevant: Is this realistic to your life and needs?
  5. Time-bound: Devise a time limit or date to finish your goal by!


  • I will lose 5 pounds by February 1st.
  • I will run a 5K in under 27 minutes on March 1st.
  • I will eat 3 servings of vegetables every day for 2 weeks.
  • I will decrease my HgA1C% to 6.5% by April 1st.

After time is up, assess your progress, and adjust your goal if necessary!

Ask yourself: Why?? Why do you want to achieve this specific goal. Then ask again. Dig deep. This is what I like to call the nugget. What is it, at the core of your being, that gives you motivation to want to achieve this goal. Usually it’s something quite personal and emotional. Some common examples are:

  • “I want to be around to see my grandchild grow up”
  • “I want my husband to think I am attractive and give me more compliments”
  • “I want to be able to keep up with my friends when we go running”
  • “I want to be a good role model for my child”

Why? Why? Why? Some may respond: “I just want to look better”….why do you want to look better?? Dig deeper. This is so important, and will be the most effective source of motivation you can ever have.

Always remember that nugget. When you go to the gym, remember your goal and why you need to achieve it. When you decide to go out to dinner, remember it. That is your motivation!

This is the foundation of crossing the finish line with a win. Like anything else, you will also have to devise a plan to achieve your goal, and make sure you have the necessary tools, support and time. As always, I am here to assist and guide any and all with achieving health and fitness goals. But first, walk yourself through these steps!


Now its time, let’s achieve some goals!