Five “5” Tips Of Conditional Motivation To Motivate And Stay Training/Workout.

Encouragement is one of those “crumpled” ideas. We intuitively know what we’re talking about when we talk about motivation, but it can be very difficult to define and put forward specific ideas. Motivation is often defined as:

1. The general desire or willingness of a person to do something.

2. The reason or reason why a person acts or behaves in a certain way.

The way I want to define motivation is “moral loss”, it is the energy and direction behind the behavior we create.

So how do we try to change the intensity and direction of such behavior?

This article will provide some tips on how to influence your motivation. Many of these ideas and concepts can be found in the NASM Personal Trainer course and on NASM-BCS.

1. Use External And Internal Motivation.

We always consider motivation to be something that comes from within. Something we have to collect every time we have to practice. However, inspiration does not only come from within (from within), it can also come from external (external) sources.

Internal motivation usually comes from the internal rewards you receive for participating in a task or activity such as exercise. For example, you may be motivated to exercise because you enjoy or are satisfied. Or maybe the motivation comes from your recognition as someone who values ​​exercise, which motivates your identity for you. Identifying, labeling and focusing on intrinsic motivation can help many people.

External motivation comes from gaining external benefits from participating in a specific behavior. An example of this is rewarding with exercise. It may seem that you are buying a new workout outfit 5 days a week. Or you may even pay five dollars for each exercise that goes into your “spending”. The field of psychology and sport psychology has a detailed literature on these different types of motivation, but both types can be used.

2. Do Not Rely Motivation, Use It.

One of the rare talks about dirty little motivation secrets is that it’s better to keep something than to help you get started. Most people are looking for motivation to start a behavior like exercise, but in reality, motivation is useful when you are just starting out.
Perceive motivation as a source of energy that prevents you from participating, and something in its early stages of work, but not as a factor that initiates behavior.

3. Accept the problem

It’s a big simplification, but there are two ways to find motivation: 1) wait and hope you find it, 2) push the problem.

The wait looks like this:

  •  When you are mentally fit, you can still exercise.
  •  I try to use internal motivational stimuli to motivate myself to do so.
  •  I will watch some inspirational videos on YouTube to support the workout.

Here’s the problem with this approach: you can’t control when or when the feeling of inspiration comes. The serious problem is as follows:

  • I plan my training in the calendar, so I have to do it.
  • I sign up for a 5k event in 6 weeks, so I have to train.
  • I sold a car and bought a bike, so I had to drive a bike to work.

Problem enforcement is another way of saying “shape your environment.” Don’t rely on the whims of your emotions or feelings that dictate your behavior, but structure your environment to limit your ability to be “unmotivated.”

4. shift Past Motibation.

Motivation is the only transient feeling between moral states. Most people may not be motivated to brush their teeth. When they were young, they did, but eventually it became a state of behavior or ethics.

When you think about the role of motivation, it’s really ethically irrelevant. It is a force that can help you move from one moral state to another. The real purpose of motivation to exercise is to create this state of behavior that has already become a new behavior.

5. Growth Results

We often lose motivation or stop following the goal, even in part, because we start to focus too much on the outcome. If the result may be too difficult, too distant or unclear, our motivation will always be lost.

The late Kobe Bryant has an interesting idea of ​​success and failure that helps individuals stay motivated.

Kobe was once asked by a reporter to say, “As an athlete, you are driven by a love of victory or a hatred of defeat.” Kobe replied, “I’m not, I mean, I’m playing to learn something. I’m playing to learn something. Because if you’re playing with the fear of failure or playing with the desire to win, weakness … [failure] no, it’s not. What does that mean? I mean, what does failure mean? It is not. It’s a figment of your imagination. ”

This idea leads to the idea that the real goal is growth, not the result, and if you focus on learning, developing and finding ways to grow, there is always a reason to stay.


One of the best ways to stay motivated over time is described by James Clear in his book Atomic Habits as Ancient Motivation vs. intention. In the book, he describes that self-motivation is not an effective way to maintain motivation, but rather it should be accompanied by intention or planning. Having a concrete, feasible, timely and measurable plan can immediately add intent to the motivations one trusts in creating habits.

One of the best formats for planning or creating an intent is to follow a pattern of behavior. For example, the formula “If it becomes X, I’ll do Y”.

In the case of exercise, it could look like this: “When my alarm clock rings, I get out of bed, put on my gym clothes and go to the gym.” The more specific goals you can set, the better. For our example, a better intent might look like this: “When my alarm clock rings at 6:00 on Monday, Wednesday and Friday, I get out of bed and get dressed. I spent the night in the gym and went to the gym and worked out until 7pm: 15 hours ’.

It can also be used to stop behavior or distract people from their goal. For example, a deliberate recommendation might read, “On days when I can’t go to the gym, I go to lunch for 15 minutes.”


It is important to understand that the path to success and new habits is not linear. There are always ups and downs and sometimes you need to take a break from exercising. However, it is important that the idea is conscious, well thought out and has some boundaries around it. Let rest not be the result of habits that gradually break down.

It may be as if you were saying, “Right now I feel that I am not motivated to exercise, and I plan to give myself another 7 days of all forms of structural exercise and I will travel, rest, play. and then I will continue my habits to create an X-day and start a Y-character. ”

This is important for two reasons:

  1. It gives a clear reason why behavior is changing and requires one to think about why it will stop and when exactly it will start again.
  2.  Requires ownership of a direct change in behavior. SUMMARY

Motivation can be considered as behavioral inertia; energy and direction of behavior that we create. Motivation is an important part of how we move from one habit to another.

However, motivation is not something that should be perceived as a fleeting emotion or feeling that we try every time it comes. However, changing the way we think about it, structuring our environment, moving away from it and focusing on growth can help us develop lasting motivation.

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