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How to get motivated to workout

Do you struggle on how to get motivated to workout?

​​I have zero motivation.

I’m like you.

We’re all like each other.

When times are bad and motivation is low,

It’s normal to not feel normal.

We are emotional beings and that emotion can be powerful.

We are cavemen

Being scared in prehistoric days can save you from being someone’s dinner.

​Here’s the thing though, we have primal emotions in a modern world.

Motivation comes and goes due to many evolving factors.

Social media,

D​​aylight, or lack thereof, 

​Highly processed foods,



Jobs, or lack thereof,

Bad weather,

No gyms,

No friends.

All these​ things can make us feel good in the moment or make you feel bad.

Client progress

I spoke to a client yesterday.

He has made amazing progress,

N​​ot just physically (lost more than 15kg of pure fat and gained about 5kg of muscle)​.

He has mentally come to terms with the process of growth and change.

I used to have to force him to do the work.

5 minute rests in between exercises (not circuits) because he was so tired.

Constantly eating junk, zero vegetables and minimal protein. ​

​Now he’s better,

Not perfect but better.

His new “tired” was his old “good”.

So even on his bad days, they are better than his old good days.

That’s progress.

Workout motivation was low

We were training this week and he was saying how he wasn’t feeling up for it, how motivation was low and how tired he was.

He was also had a random heavy night of drinking 2 nights before which contributed to his feelings of sorrow.

While he was describing how he was feeling, he mentioned that I must never feel like that.

I must always be motivated to train,

Have high energy and all the rest that goes with it.

I replied that I probably feel the way he does and have been feeling like that for the best part of 6 weeks.

The difference between being motivated and disciplined is the outcome.

I have been practicing the habit of working out for so long now that I override my motivation (or lack thereof) and just get the work done.

When you look at someone in good shape, I can almost guarantee they don’t feel up to it all the time.

We are all the same

They feel just as bad as you.

They most probably have a better average than you.

​You see, we all have bad days.

The key is to not break the chain of momentum.

Keep moving forwards.

Even a bad workout is most probably better than no workout.

You do have to rest but if you’re never working out then resting hasn’t been earned.

​How do you make yourself do something when you aren’t motivated?

The key is to start small.

If I was to look at some of the workouts I do now when I just started,

I’d get a fright.

I built up to what I do now,

And so can you.

Chunk it up

If you want to run a 42km marathon​,

You have to run (or walk) 1km​ first.

If you want to squat 100kg,

You first have to squat the bar (20kg).

It’s from there you slowly build good habits.

It doesn’t have to be perfect.

Imperfect action

The key is to take imperfect action.

If you are moving, you can change course.

If you aren’t, you have to use a lot of energy just to get off the sofa.

Key momentum generators….​​

  • Pack your gym bag the night before,

R​​emove the barrier of going home.

  • Commit to just warming up,

When you do this, chances are you will commit to just 1 set.

That 1 set will turn into a workout.

  • Commit to a good 1st meal with protein.

If you do this, you will feel less hungry later and chances are meal 2 will be better.

Just get started

It’s all about starting the chain.

No matter how small.

You then link 1 chain with another.

Do this for a few days and it will turn into a few weeks.

Do it for a few weeks and it will turn into a few months.

You get where this is going.

By starting small, you give yourself a better chance of going big in the long run.

​The goal is to figure out how to take action regardless of motivation.

When you start small, it seems easy enough.

“I can do that”

When you give yourself the opportunity to start small,

That can turn into something great.

If you never start, you can never achieve anything.

Get started today, no matter how small.

Fabio (Mr Motivator) Bonanno​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

I’d love to hear your thoughts on motivation below or tell me your biggest struggles.

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About the Author fabiobonanno

Fabio is a health and wellness coach that changes business mens life without sacrificing the things they love.

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