The ultimate guide to motivation

The ultimate guide to motivation?  Well, maybe not. But, now that I have your attention, let’s talk a little bit how to keep yourself moving forward with your 2019 goals.


We all begin the new year with the best of intentions:

“I’m going to get to the gym more often!”

“I’m going to lose weight!”

“I’m getting up an hour early so I can work out!”


The thoughts behind these goals are right on.  We all want to do better.

But then life happens.

The kids still have practice, work meetings still run long and it is COLD and DARK at 4am!!!


How can you keep yourself on track to reach you goal?  Here are some quick tips to get you going.


  • Set a definitive goal. Saying “I’m going to lose weight” is a step in the right direction, but goals that become more clear have a better chance of success.  “I’m going to lose 10lbs in 10 weeks is not only definitive, but time sensitive.
  • Plan the work and work the plan. How are you going to drop those 10lbs?  Think about what it will take and document:
  • Exercise for 1 hour three times per week
  • Adjust my nutrition
  • Meal Prep for the week every Sunday.

You can see where I’m with this.  Setting a plan also creates a way to measure your progress.

  • Picture the end result in your mind.  Do everything you can to create the most vivid picture of what success will look like.  Picture yourself prepping your meals, waking up to get to the gym.  The more clearly you paint that image in your mind, the better.  Your brain will begin working to do everything it can to move you toward that goal.
  • Eliminate the negativity. Negative small talk can crush good intentions.  So think about the way you think. Recognize negative thoughts and when you have them.  Take steps to replace negativity with positive thoughts and imagery.
  • Celebrate! A win is a win.  Congratulate yourself for even the smallest victory.  Made it to the gym three times this week?    Followed your nutrition plan 5 days in a row? Celebrate.  Write it down and acknowledge that you did a good thing!  Share this stuff with your friends.  Their compliments will serve to reinforce your intent.


Goals ain’t easy.  If they were we’d all be “billionaires with six-pack abs”.  But the challenge and the hard work serves to reinforce the skills that it takes to set and achieve the next goal.  So, set your goals and get after them.  Prove to yourself that you can do it and you’re worth it.

Sam Lowe is the Owner and Head Coach of CrossFit Aestus


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