5 Foolproof Motivation Hacks

(00:15):
What’s up, Rockstars Coach Betty Rocker right here. Hey, nice to speak to you. Thanks for tuning in Right now, I wished to speak about this subject of motivation as a result of I discover that it’s, it’s arduous to keep up on a regular basis. It’s arduous to discover a option to proceed ahead with issues that we’ve possibly dedicated to or deliberate to do. All of us have loads of actually nice intentions typically, after which we fall off monitor. So if this has been you lately otherwise you discover that you just battle with this periodically, I wanna provide you with some concepts and explanation why that could possibly be, and a few methods to, you understand, preserve going and likewise to not beat your self up for falling off monitor on a regular basis, as a result of it’s very regular to ebb and stream along with your routine. And so, I simply wanna say that proper up entrance that one of many causes I’ve actually embraced this philosophy of all or one thing, has been to offer myself and all of you grace and house to love get by means of life.
(01:13)
You understand, like there’s much more to life than simply our well being and health objectives. They’re tremendous essential foundational items of residing an extended life and a wholesome physique that you just love. However there are different issues that occur. And it’s essential to simply know that the muse that you just construct will all the time be there to help and serve you. If it’s essential take a break from it, you may come again to it and beating your self up if you’ve needed to step again since you bought unwell or another person that you just maintain bought unwell, this isn’t good for you. You don’t, you don’t must be down on your self for that, you understand, simply, you simply choose again up and preserve going. However when it comes again to simply the every day motivation to maneuver ahead with objectives that we’ve set for ourselves and commitments and intentions that we’ve, I really feel like there are some actually particular explanation why we will type of fall off monitor.
(02:07)
And I believe if we discuss them, it may be actually useful for figuring out once they come up, what you are able to do about them. So one of many causes is we get bored. So when you, when you’re somebody who likes a routine, that may be a good thing as a result of it helps you, you understand, comply with by means of in your objectives. You’ve bought a time that you just wish to possibly work out day-after-day, otherwise you’ve bought a, a day of the week that you just choose to, to go grocery purchasing and make your meals for the week. Perhaps there’s, you understand, a bedtime that you just’ve set, you’ve bought a routine, however typically we get bored or we wanna similar to deviate from that. And it’s, it’s simple to, to begin to similar to lose your, your motivation to maintain going. So possibly you simply want a little bit little bit of selection.
(02:52)
Your physique actually does crave selection and, and also you do want some choices. You want some outs, you want some, some methods to differ it’s that you just’re doing, so like relating to meals, as an example, when you’ve been type of caught in a meals rut, which occurs to me, occurs typically once I’m similar to actually busy and I’ve been cooking the identical two meals for like the complete month. , proper? As a result of I simply don’t have time or power to consider greater than that, I get actually bored. And so as an alternative of constant to cook dinner meals or search for new recipes, I’ll begin getting takeout or I’ll begin deviating from my actually entire meals meals that I do know actually give me one of the best power. And that’s not nice as a result of I’ll begin to simply not really feel good. I’ll, my abdomen will get upset. And so if I can establish that, that I’m simply bored, I’m like, oh, I simply want some new recipes.
(03:44)
So that may encourage me to go lookup some new recipes and type of give myself one thing new. Even when I’m simply sticking to a few easy recipes, it is likely to be that I simply want one thing new and one thing thrilling. Similar factor goes on your exercise routines. In case you are doing the identical factor again and again and you’re simply losing interest with it, you in all probability simply must spice issues up. So it is likely to be time to look into a brand new routine. It is likely to be time to take a look at some completely different exercises or, you understand, strive one thing new. And when you’re in, as an example, when you’re in Rock Your Life, after all you could possibly go to our class library and discover tons of various exercise concepts and and exercises to do. You can additionally seize a special problem. Now we have over 50 challenges to select from of all differing types.
(04:26)
So these are some enjoyable choices when you’re a member. We even have simply, you may simply get exercise applications for me which can be implausible and I, I actually do encourage you to comply with a exercise plan with an skilled coach, whether or not it’s me or another person, as a result of I really feel like all of us really want extra than simply random YouTube movies, or exercise movies as a result of it’s simple to overtrain. And one of many issues that I actually discover helps the individuals who work with me is the shape cues and the fixed give attention to posture and alignment and actually pondering lots about, you understand, how our physique features from the bottom up and the issues that we do in our every day lives. Like what’s your job? How are you utilizing your physique in your day-to-day life? And the way is that affecting your posture and alignment? After which when you go to your exercise, how will you guarantee that you’re coaching the muscular tissues that assist strengthen you and never overtraining muscular tissues that you just’re already utilizing in your day-to-day life.
(05:22)
So an incredible instance of that may be when you’re sitting in a desk all day and also you’re working along with your arms in entrance of you, you in all probability must work on strengthening your again muscular tissues extra. As a result of along with your arms in entrance of you, you’re always working your chest muscular tissues, you’re additionally sitting all day. So it’s essential stand up and work the posterior chain work, the glutes, work the legs extra, assist construct that power and stability into your physique. In order that’s why I say, you understand, it’s a good suggestion to work with an skilled coach. In case you’re bought any person in person who’s implausible, they will actually tailor issues to you. However in case you are, um, saving cash and you discover any person who you want and belief, get a program, comply with it, after which change your program again to speaking about not being motivated since you’re bored.
(06:06)
Perhaps you’ve been biking by means of like the identical two applications backwards and forwards for the complete yr or for some time, you understand, simply since you favored them if you bought them they usually have been efficient, it might be that they simply aren’t gonna be as efficient for you anymore as a result of your physique has reached a sure stage of adaptation to the problem offered by that program. And also you really want one thing completely different to problem your physique in a brand new approach. Problem your muscular tissues to reply another way. Perhaps you want completely different rep ranges or completely different strikes. You understand, your physique’s made up of all of those completely different muscular tissues and you’ve got all of those completely different ways in which your physique can transfer. So, uh, I believe that when you wanna handle boredom, that’s a very good way to consider how, if that’s true for you, that could possibly be one thing that could possibly be actually, actually useful is to simply look into spicing issues up a little bit bit.
(06:56)
After which one other factor that type of dovetails in with boredom, that is like, the second factor I I believe occurs lots to us is burnout. And burnout is type of like a mix of boredom and overload mixed, proper? So we get burned out as a result of we’re probably over coaching or possibly you’re not doing too many exercises, however you’re drained. And so the exercises that you just’re doing are literally making you are feeling overtrained as a result of they’re greater than your physique can get better from. And that is simple to do by chance. Like, so when you’re nonetheless in your common biking years and you’re going by means of a very irritating interval of your life, otherwise you’re simply not getting loads of sleep, otherwise you haven’t been consuming sufficient, you may run your physique down and and never understand it. After which your coaching, you don’t have the constructing blocks that it’s essential help the extent of coaching that you just’re doing.
(07:50)
And so that you begin to actually get depleted and, and burned out. And this may make you are feeling such as you’re not excited to enter your exercise, you’re not excited to do loads of issues ’trigger your power ranges are literally dropped, so that you’re actually burned out. And when you’re in perimenopause or submit menopause, um, you understand, as we begin to lose that biking estrogen and progesterone that we had in our common biking years, that is the place we, our resilience to train begins to go down a bit. As a result of estrogen actually is a giant key participant in supporting muscle constructing. And, and as we lose it, um, we really want to coach smarter and tougher, however in a brand new approach with extra technique. That’s why say when you’re in rock your life, you’ve in all probability seen how all the challenges have completely different tracks so you may comply with them.
(08:43)
In case you’re in peri submit menopause, they’ve, you understand, particular personalized relaxation days as a way to strategically practice tougher on the times you practice, after which take the correct quantity of restoration days round your exercise as a way to actually optimize your physique’s capacity to adapt and develop muscle tissue. You do have a little bit bit extra resilience for this if you’re a little bit bit youthful, if you’re in your biking years due to that perturbation of estrogen and progesterone and also you, your physique absorbs its amino acids out of your protein rather well, so it’s capable of restore and get better. However as soon as we recover from 40, we’re not absorbing these protein, the aminos from protein as simply. And it’s, it’s tougher on your physique to get better. That’s why you want extra strategic restoration. You could be hitting your exercises arduous if you do them. So it’s essential be rested and recovered going into them.
(09:26)
However this, it’s simple to burn your self out, particularly I really feel like in perimenopause the place we’re simply making that transition and a few of us don’t understand that we’re within the transition. So we’re beginning to get pissed off as a result of we’re feeling just like the issues we used to do, they’re not working the identical anymore as a result of there aren’t loads of choices or training for us out there. We expect, nicely, I’ve to do extra of what I’ve been doing earlier than, so I must eat, in all probability eat much less, go on a eating regimen. I in all probability must train greater than I’m proper now. And we find yourself getting depleted and burned out due to that. So that may be a cause that, you understand, we, we expect we’re not motivated and we expect we’re failing and we expect we’re not doing sufficient, but it surely’s really we’re burned out in depleting our power.
(10:08)
And we could possibly be doing that in any completely different life stage that we’re in. And that’s simply one thing to actually verify in with your self about and, and take into consideration, you understand, am I balanced in my coaching? Am I, you understand, am I depleting myself or am I, am I, you understand, nourishing myself and am I listening to my physique? Am I taking sufficient relaxation days to help myself? And when you’re, when you want steerage, after all I’ve that out there for you. And I simply actually need you to learn about that and take into consideration that. Now, another excuse that you just may cease feeling motivated is that you just’re simply overwhelmed. And that is additionally actually associated to the final two, I believe, as a result of, after which I additionally really feel like, I really feel like in the previous few years, actually since 2020, I really feel like this overwhelm, this sense of like, that life is so heavy.
(10:55)
I really feel like that loads of us have been actually carrying that round with us on prime of the every day stress of simply life and all of the tasks that we tackle ourselves day-after-day simply to get by means of life with our, you understand, incomes a residing and staying on prime of our well being and, and, and taking good care of your loved ones or no matter all the tasks are that you need to cope with. There’s all these competing messages, worry of unknown, like, what’s gonna occur subsequent? What’s gonna occur for future generations? What’s occurring proper now? Like, it, it’s so irritating and I really feel prefer it, there’s simply this sort of large pressure on our our bodies that we will simply type of get numb to and, and we type of shut down. And it will probably simply be actually difficult to search out inside your self, like want and drive to maintain exercising or preserve, you understand, pushing your self ahead with well being habits when you’ve this compounded stress of every day life and all of those new challenges.
(11:53)
And a few of the issues which have actually helped me get by means of the final couple of years. And, and you’ll have observed that I’m not on social media as a lot the final yr, or I’m not doing as many podcasts the final yr. And a part of that’s as a result of I’ve been taking good care of my psychological well being. I’ve been making an attempt to actually hearken to my physique and hearken to my power. And once I’m in a relentless fixed output mode, I can get actually burned out myself. And I, I really feel like overwhelmed by duty. And so what I come again to and what I’ve discovered is probably the most useful to get round a few of these unfavourable psychological loops that may type of grind us down within the overwhelm that we really feel is before everything making an attempt to shift the framework of the dialog I’m having internally to one in every of gratitude.
(12:43)
As a result of then each second of day-after-day I may discover one thing. And as soon as I begin, I discover many issues to be thankful for. I could possibly be grateful. I imply, simply the straightforward undeniable fact that I’m sitting right here proper now speaking to you is actually particular. Like the truth that I can harness the facility of know-how to do that and you may harness the facility of know-how to do that and that you’ve got chosen to be a part of this dialog with you proper now. Like, I’m tremendous grateful for that. Like, that’s superb. And I take into consideration all of the alternatives that I’ve and all of the issues I’ve been capable of create for myself and my life and my canine, , my superb household. Like, I simply begin going by means of this checklist and it all of a sudden begins to vary the framework of my mindset and begins to place issues in a greater perspective for myself.
(13:28)
I’ve additionally discovered my approach again to my meditation follow, which at occasions once I’m overwhelmed, I simply fully fall off of as a result of I’m simply overwhelmed. I simply get so busy. And like what I stated initially of this podcast about the way you simply, you gotta give your self house and style to not do all the pieces on a regular basis completely. Like no one can. We’ve gotta have that every one or one thing mentality to simply, simply take it simple on your self as you navigate by means of life, like life occurs. So I fall off my meditation follow, however then I come again to it and I can’t imagine how a lot better I sleep at evening simply doing one meditation a day. And I simply sit there and I follow this factor I realized from my pal Emily Fletcher, the place I’ve this mantra, this phrase, and I simply give attention to the phrase and I lose monitor of the phrase on a regular basis once I’m doing the meditation follow, however I come again to it, it’s like an anchor level and that’s a very useful meditation for me.
(14:21)
I additionally love meditations which can be guided. I like utilizing just like the calm app and others. And it simply relies upon, similar to no matter provides you want that sense of peace and grounding that will help you cope with emotions of overwhelm, I believe that’s actually, actually important. One other factor that type of goes again together with the all or one thing theme is, is practising forgiveness. And that is one thing that I’ve needed to actually study to follow on the common foundation as a result of it’s really easy to simply, particularly with all of the, and the strain of every day life to, to simply wish to like blame different folks snap again when issues aren’t going our approach. It’s actually arduous to always discover the grace, always discover the nice, but it surely’s doable. We simply should follow it. And that’s why I begin with forgiveness. I begin with gratitude, forgiveness first, possibly for myself, for being impatient, forgiveness, making an attempt to stroll in any person else’s footwear within the second that they’re in and attempt to perceive it from their perspective.
(15:18)
What have been their intentions? I really feel like individuals are typically, they’ve good intentions. They’re not making an attempt to hurt us or damage us. In fact there are exceptions as everyone knows. And, and but if we will stroll in somebody’s footwear and possibly see the place they’re coming from, we will follow that forgiveness. Um, that doesn’t imply we don’t set boundaries with individuals who have wronged us, but it surely does imply that we will let go of these unhealthy emotions that sap our power, sap our capacity to let go of issues that damage us. However that’s a deeper dialog. However usually, meditation, gratitude, forgiveness, and easy issues like making lists and organizing what I’ve in my head. ’trigger it’ll begin to spin out and spin round in my head. And I’ve talked to and coached lots of people with this follow of lists as a result of it’s actually useful to simply see all of it written down typically get it outta your head.
(16:09)
One among my mates gave me this useful gizmo the place, you understand, and I’m positive loads of you guys journal, but it surely was the framework of the instrument that was actually useful for me. In case you’ve ever, um, made a stew, you understand how sooner or later a few of the stews you need to skim the froth off the highest. I really feel like journaling typically is like skimming the froth off the highest of my mind the place I’m simply pulling out the stuff that’s simply additional that I can simply get away, get, get out of my head and like let go of it. And I’ll typically do a journaling train the place I simply free write for 10 minutes, simply skimming that foam off of my mind after which I simply by no means take a look at it once more. It’s simply, I simply get it out of my head and it feels I really feel lighter after I do it.
(16:49)
So you could possibly strive one thing like that. Or possibly you’ve a journaling follow or a journaling framework that you just’d wish to share. I’d love to listen to about it. I’d love to listen to what any of your practices are for coping with issues like overwhelm. Once I’m feeling overwhelmed, typically it’s actually arduous for me to succeed in out to different folks as a result of I really feel weak or I really feel like I don’t wanna burden somebody with all of my issues. But it surely’s actually useful to have you understand, that, that sense that you just’re not alone and to know that there are individuals who care about you and, and also you simply attain out. And I believe in that reaching on the market additionally comes, you understand, the, the considered different individuals who really want you. Like I do know that you just’re the in all probability the kind of particular person that folks attain out to and know they will depend on.
(17:34)
And I, in case no one’s informed you the way a lot they admire you latterly, I simply, I need you to know that you just’re, you’re appreciated. And I, I simply know that you just’re the type of one that, who does lots for different folks. And I, I believe that deserves to be acknowledged. So acknowledge your self for all of the issues that you just do admire your self. Don’t be afraid to succeed in out. And, and I’m gonna transfer on to the fourth cause I really feel like we lose monitor of our motivation and that’s that we don’t have issues to sit up for now. I believe after we get overwhelmed with life or we get burned out or exhausted, it’s arduous to make issues occur for ourselves that we’re wanting ahead to. I’ve, I’ve learn the stats that it’s tougher for adults to make new mates and I believe, you understand, when you get right into a routine along with your instant household or your remoted in any approach from broader social life, it’s very easy to get caught in a rut of continually simply going to work, going residence, going to mattress, you understand, such as you’re simply on this form of monitor that doesn’t have any selection, that doesn’t have any, you understand, something so that you can sit up for.
(18:39)
So make the time to make issues to sit up for for your self. And I really feel like even like small micro occasions, one thing for the weekend that can allow you to really feel extra enthusiastic about simply doing different issues usually. Like your exercise, when you’ve issues to sit up for, it provides you that sense of one thing that’s developing. So that you wanna put together for it. And typically I discover that simply having, you understand, understanding somebody’s coming over to my home or understanding I’m going to somebody’s home, I wanna, I wanna make sure that I get my exercise performed, or I wanna make sure that I’ve eaten nicely or I wanna cook dinner for them. And that may be actually, actually useful for simply getting your self to really feel, you understand, extra motivated, extra excited and common about all of the issues that you need to do. After which I believe the very last thing I wanna discuss is in the present day is, is in regards to the cause why you’ve chosen to have a wholesome life-style within the first place.
(19:35)
And reconnecting with why it’s that you just wish to pursue these objectives that possibly you’re not feeling motivated to pursue proper now. And so if we simply take a look at train for instance, why do you wish to train? I do know for myself at first, like again once I first began exercising, I favored how robust I felt and, uh, then I favored how good I appeared. I’m not gonna deny it. I imply, I used to be very excited to really feel like how I appeared was so superior and, and, and horny and, and bodily like highly effective. And I noticed over time that the aesthetic objectives have been type of a little bit bit an excessive amount of of a driver for me. I used to be a little bit bit caught up in appearances and that wasn’t sufficient of a cause for me to proceed to coach or proceed to eat wholesome. I’d get so frightened about my weight, as an example, or about how I appeared in a washing swimsuit.
(20:32)
I’d probably not benefit from the second of swimming or being at, on the seashore or no matter. I used to be extra frightened about how I appeared than, um, how I felt and what my well being was like. And in consequence, I made loads of decisions that ran my power ranges. I overtrained I below ate, I, i I don’t really feel like I used to be very wholesome. And I, as I began to actually, I, I began going to remedy and, and actually digging extra deeply into the foundation causes behind why, you understand, these have been drivers for me. Why? Like needing approval for the way I appeared was such a giant driver for me. Um, I began to shift, you understand, what, what I wanted actually shifted. I I did that, I did, I did loads of work round that in myself and began to actually really feel increasingly linked to this deeper, extra long-term must be robust, autonomous and highly effective in my very own life from a foundational perspective.
(21:30)
And the muse for me was my bodily physique as a result of it’s the vessel that carries me by means of this life. And I began to actually take into consideration the inner organs and the, the, the cells in my physique, the blood vessels, the bone tissue, the muscle tissue, the fats tissue, and the way it all had this actually essential function to play in my well being. And if I didn’t take into consideration these components of myself with love and kindness and the alternatives that I used to be making every day with the meals that I used to be consuming and the train that I used to be doing, if I used to be doing it for the improper causes, I didn’t get an excellent consequence and I didn’t get a long-term consequence. And I additionally would lose motivation to, to do all of these issues within the first place as a result of my causes weren’t very robust to begin with. In order my causes shifted to extra of a self-loving place of a spot of nourishment and power and long-term well being, it grew to become simply as pure as getting up and making breakfast or consuming like simply as pure as respiratory to, to wish to take these actions.
(22:36)
And I, I actually appeared to family members I’ve who’re older than me for inspiration. I’ve an aunt who’s in her eighties who she’s so wholesome and he or she, she walks on a regular basis. She, she simply, she, she always pays consideration to her well being and he or she’s gone by means of all these completely different like phases of the, the, the generations which have come and gone, all of the completely different adverts and fads that she’s witnessed in her lifetime. And but she stayed true to some sure core ideas that I really feel like are a part of why she has this unbelievable quantity of resilience. Like she went by means of, you understand, a surgical procedure not too long ago and, and the primary surgical procedure she had, she, she bounced again actually shortly, however the second surgical procedure she had, which was fairly shut after it was, she, she had, she skilled some, some signs and he or she didn’t really feel excellent.
(23:22)
And, and I bear in mind going by means of that and watching her and, and, and actually frightened about her for not how she wasn’t feeling nicely. However I actually had this religion that due to all the nice work that she had put in, due to all of her well being practices and her well being habits, she was gonna come again robust. And he or she did. And that’s been true for a number of events that I’ve witnessed her undergo. And, and, and he or she’s, she goes again to her well being habits each time she goes again to her wholesome consuming. She pays consideration to her protein consumption, she pays consideration to her wholesome meals, she walks day-after-day, she does all of this stuff to remain engaged, to remain wholesome. And, and he or she’s always open to studying new issues, which I believe is a big level in why she continues to have this unbelievable resilience, um, mentally and bodily and the stamina that she has to get by means of all of the issues that life throws her approach.
(24:10)
So I simply take a look at her and I believe I wish to be wholesome and powerful once I’m in my eighties. I need to have the ability to be calling the photographs in my very own life. So the principle factor is your psychological skills to have the ability to have entry to them, to have the autonomy to, to decide on and to name the photographs. So taking management of your well being now, day-after-day you may give it some thought like deposits that you just’re making in your well being financial savings account that over time can pay dividends. So like if you get sick, as an example, at any life stage, you’ve bought the muscle tissue to climate that storm. Like it is possible for you to to get by means of that due to the resilience you’ve inbuilt along with your common every day wholesome practices. And that doesn’t imply you’re figuring out day-after-day. It signifies that you’re maintaining a healthy diet as a lot of the time as you may.
(25:00)
It means that you’ve got an everyday train follow. It signifies that you’re eager about having an everyday bedtime and doing all your greatest to stick to that. It signifies that you’re eager about your stress ranges, which all of us cope with, and also you’re utilizing practices, you’re being proactive about practices to cope with the stress that your physique has to mitigate. So I simply went by means of the 4 pillars of well being. You in all probability observed that when you’re conversant in them, as a result of I actually really feel like our well being is simply this fully holistic course of and there are various issues which can be past our management as we age. Our hormones are going to vary. It’s a given as we age, our our bodies are gonna change. We don’t produce as a lot collagen in elastin, proper? We, we, we undergo loads of completely different levels in life as ladies and as males and our our bodies change.
(25:43)
However there are specific issues which can be all the time inside our management. And people are the alternatives that we make about these 4 pillars of well being. And people are sleep, diet, stress administration, and train. And people are issues that in case you are being proactive and staying on prime of these practices as greatest you may bear in mind all or one thing, you’re going to have extra resilience. You’re gonna have extra entry to higher well being, extra power as you undergo time and actually be capable of get pleasure from an extended life and a wholesome physique that you just love. So I, I do know I framed this with motivation as a result of I really feel like that’s a difficulty that loads of us battle with. So I need you to actually take into consideration the place on this dialog you felt prefer it was about you probably the most. Like, are you bored? Are you burned out? Are you overwhelmed?
(26:32)
Do you not have issues to sit up for? Or do it’s essential reconnect with why this stuff are essential to you within the first place? And there’s no proper or improper why. I went by means of a pair examples of like levels of my life the place my why developed. And I don’t suppose there’s something improper with the one that had the why that was an aesthetic purpose. Like an individual of my, the model of myself who cared extra about how she appeared like that’s the place she was at and I wanted to be her with a view to get to the place I’m now. And people have been useful classes. So by no means say imply issues about your previous self. She was doing one of the best that she may with what she knew at the moment, proper? And we’ve to forgive her for the errors she made, but in addition keep in mind that that girl set us as much as be the lady we’re in the present day.
(27:17)
And the alternatives that we make in the present day are gonna set ourselves up for the lady that we develop into tomorrow and the lady that we develop into in 10 years, 20 years and on. So actually take into consideration why it’s that you just care about these subjects, why it’s that you just wish to practice, why it’s that you just wish to be stronger and, and simply tune in and, and let me know. I’d love to listen to from you. Let me know, you understand, what, what’s occurring with you. In case you’re not feeling motivated and possibly you feel motivated, possibly you’re feeling tremendous motivated after this dialog, you’re like, I’ve bought this. I hope you do. And simply know that I’m all the time right here for you and verify us out and rock your life if you need some particular steerage round your, um, coaching round your diet. In case you are in any completely different life stage that you prefer to particular steerage on your coaching with perimenopause, submit menopause whilst you’re coaching in your common biking years. We actually do have that dialog and have personalized applications for you inside Rock Your Life. So thanks once more a lot for tuning in and hanging out with me in the present day. I like speaking to you and I sit up for connecting with you once more very quickly. As all the time, I’m Betty Rocker. You’re so superior, flawsome and superb. Bye for now.