Professional athletes are NOT more motivated than you are.

Olympians don’t just “want it more.”

The best athletes at EBCF have the same struggles with motivation that you do.

So what’s the difference? They have plans and mechanisms in place to create motivation. 

Ask anyone, even at the highest levels of sport: sometimes they just want to binge Netflix.  And those with ripped physiques?  They too enjoy some ice cream.

So how do they stay on track?  How do they consistently make good choices in the kitchen?

Here’s how they do it and yes, you can steal it.

1. Get a coach

You need to be accountable to an objective third party. Your significant other will give you a pass.  Your friends and coworkers don’t truly care (or some may not want you to change at all).

You need someone to:

Remove the guesswork

Get results FAST 

Keep you accountable. It’s too easy to ghost someone via text but set appointments not so much.

Provide a “penalty” for failure. Coaching isn’t free, it’s on you to take advantage of the value of what you spend.  Without such a penalty, a significant component of accountability is lost, and you can backslide.

2. Get results fast

We’re wired to reward quick wins and novelty. If we don’t see results soon, we lose motivation.

It’s critical for someone to say, “You crushed X”. Your IWatch is great at giving you such rewards and validation when you do something for the first time. A coach inherits this role for you too.

3. Set up a short-term “challenge” for yourself … BUT have a plan for what happens after

A 30-day sprint can be great for getting you moving.  But for most, day 31 and beyond is a disaster and we’re right back to where we were prior to the sprint, we might even drop back further.  Without an idea of what comes after, it’s easy to revert back to old habits.  We need something lined up after that’s practical and sustainable.

Please note we’re not discouraging these things, just have the second step lined up and ready to go before taking the first step.  Once again, a Coach can help with this.

4. Eventually it will become habit

It won’t always be hard to go to the gym, shop for groceries, or prep your meals. It DOES get easier, but only if you sustain the habit.   If can take a few months for these habits to become set and another few more for these habits to just become natural and just be what we do.

5. Track everything

Track your workouts (use SugarWOD at EBCF).

Note your personal bests.

Track your food intake, PR’s, sleep, hours at work.

See if you can see how they all tie together.

Personally, if I sleep less, I want more sugar the next day.  And while that may bring immediate good feelings, it’ll often tank what’s supposed to happen later, like not work out.  And when I don’t work out, I don’t sleep as well.  See the cycle?

6. Use your tools to plan

For example, instead of just putting today’s food into MyFitnessPal at the end of the day, enter all of your meals in advance. Then add or subtract carbs, fats and protein as needed to hit your targets, and BOOM – you have a food plan for tomorrow!

7. Check your progress

You’re not going to hit a PR every day or even every week. But that’s irrelevant. What matters is consistency. Showing up every day even if we’re not our best will get better results than crushing it one day a week.

The idea is to look at the horizon, what you do in one month has little to do with the next year or years when it comes to your health and wellness.

Know this: The days when you feel the LEAST motivation are the days you’ll feel the BEST about staying on plan.

Consistent, imperfect action wins every time.

Want some help to start?  Looking for a great Coach?  Click the link below and book your free intro:

Inspiration provided by Chris Cooper at


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