Categories: Gettin The Mind Right

Motivation Deconstructed: 5 Tips

Happy Monday!

There is no shortage of responsibilities you have to do and activities you want to do. Coupled with the highly distracting allure of social media, it all makes progress towards our goals EXTREMELY hard. Where is a person supposed to get and sustain motivation with these challenges?

Some of us are stuck in the “getting started/restarted” phase while others are stuck in what feels like a plateau in the midst of their journey.


Motivation Deconstructed

Regardless of where you are on the continuum, it’s likely that you know all the things you should do. Today I’m encouraging you to want and do less. I know that sounds a bit counterintuitive, but I assure you it’s not. If you follow these 5 tips to get unstuck, you’ll start to see real traction towards the goals that YOU as an individual need and want. 


Tip 1: Cut down your goal

To cut down your goal, you first need to set a reasonable & specific goal for 12 months from now. A good way to realize this goal is to ask yourself the famous Dan Sullivan question:

If we were having this discussion 1 years from today, and you were looking back over those past year, what has to have happened in your fitness, for you to feel happy with your progress?”

From there, cut it in thirds – what about 3 months from now?

Now most importantly – what needs to happen 30 days from now?

At this level, you should find tangible things you can see yourself doing. Often our big goals are losing 20 + lbs. running a marathon.  but those goals can be daunting. Here, your focus should become hitting a reasonable (relative to you) amount of workouts per week, drinking more water/eating more protein, running 3 miles a week – basically things you can check off that you know you can do.


Tip 2: You don’t need to do it all

Focus on what works best for you with what’s most important right now, and forget the rest. Humans are the only species with a consciousness. We have the ability to think and we are aware that we can think which makes our life harder because our minds continually run rampant in any given moment trying to decipher what we should do when our ego (small self) is internally pushing us in all these different directions based on what we see others do.

I am both amazed and scared that I’ve heard multiple people who are currently not eating right and/or exercising regularly talk about the keto diet and intermittent fasting—because they heard about it from a friend and or saw it on social. 99% of these people should not go near either diet; instead, they should focus on finding a mode of exercise that will get (and keep) them active and will improve their core/stability, strength, and cardio.

Often we seek out new and shiny objects as distractions to avoid motivating ourselves the actions we must to take to hit our goals.

What distractions are you allowing?


Tip 3: What you do each day matters most

While you can’t control the ultimate outcome, you can control what you do/don’t do each day. You can’t lose 20 lbs. in a week but you can do a few things consistently each day that will allow you to lose (and keep off) those 20 lbs.

Each and every day focus on doing the things that support weight loss and provide motivation—do not focus on the scale.


Tip 4: Normalize

 I know you have anxiety and fear over giving up old habits and exchanging them for healthier ones, but you have to know that you are not unique in that – in fact there are people with far less resources who have greater challenges who have accomplished what you want to do.  At m.e.l.t. and IN30, you have coaches who can help you alleviate your anxieties and make healthy habits your normal way of life.

If you catch yourself feeling anxious, say aloud: It’s been done before.


Tip 5: Make it fun and interesting, NOT perfect

 What we have to do is not fun by nature but we can make it fun or at least interesting. If you expect it to be perfect you might as well purposely step in dog poop barefoot because that’s the type of disappointment you’re going to face.

The quickest way to get motivation for a fitness routine is to commit yourself to a 5 k or Adventure Race 3 months from now, start a challenge at m.e.l.t. or IN30, and so forth.

As always, remember nothing works unless you put in the work. Being “stuck” and
being in a plateau are both stories we tell ourselves – you have the ability and the motivation right now today to write a new story. Do it.




PS: If you feel there is good info in this email that can provide motivation for your friends, please share by “forwarding” and sharing on your social media.




Have you been searching for the best whole-body workout in all of Connecticut? Look no further–it’s here at m.e.l.t. studios!  Try our M30 workout FREE — just send us an email at and we will hook you up with an amazing workout at one of our studios in Glastonbury or South Windsor!


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