Thursday, October 22, 2020

Diet & Fitness Motivation


Motivation is the force that drives us to perform certain actions in life and to achieve particular goals and dreams. Motivation comes from the need to reduce pain or trauma and maximize pleasure and happiness. This is the reason why you have very uplifting thoughts and feelings within yourself when you feel a sense of motivation.

Motivation is a very powerful tool in life. When you can tap into your personal motivational sources, you can achieve almost anything you put your mind to. Finding motivational sources can help you get work done quicker and be more more productive at home.

People that suffer from a lack of motivation tend to be unorganized and procrastinate on a number of task and objectives. They also are more likely to suffer from depression and be unhappy with their lives as a whole when compared to those with high levels of motivation.

Everyone suffers from lapses in motivation, but there are a number of ways that you can build your motivational skills and confidence in life.

You can start by reading our article on the ABCs of Motivation and find out what you can start doing to become more motivated in your life.

You deserve to be happy and achieve great things, so why not start now?

You can also check out 100 Ways to Motivate Yourself: Change You Life Forever

Motivation Methods

Motivation theories are used to help us understand why certain behaviors motivate us and others do not. You can read below about some of the motivation theories out there today.

Incentive Theory

One is rewarded for performing a certain action with the hopes that that action will continue to occur again. This is similiar to you trying to teach your dog to sit. By performing an action and then having a favorable outcome afterwards, we associate that action with positive feelings. This makes us more likely to perform the action again. You can do this with your diet and fitness by rewarding yourself at the end of the week for sticking with your plans.

Drive-Reduction Theories

Since we are all human, we have certain drives that help us function in life. For example, when you are hungry, you seek out food. Once the drive is satisfied, the strength of that desire is reduced.

Need Theories

Much like the Drive-Reduction Theory, human beings have wants and desires which influence their behavior. Unsatisfied needs influence behavior the most. Therefore, needs are ordered based on importance. In health and fitness, it is important to find a desire or need and mentally be able to tell yourself that it is the priority on your list.

Goal Setting Theory

Of the motivation theories presented, I like goal setting theory. Humans like to achieve things. We like having clearly defined ends. For most, achieving a goal is a reward in itself and can help get the momentum going towards creating and achieving bigger and better goals. A goal is affected by three features: proximity, difficulty, and specificity. Ideal goals should be obtainable and have relatively close start and end times. If a goal is too lofty, you can lose focus and steam and are more likely to fail than succeed.

Goal Setting

Learning to set goals is a great way to be successful in whatever you want to achieve in life whether it be financial, fitness, diet, or what have you.

A study of Yale graduates found that only about 3% of students had planned out goals for their future. 20 years later, they found that those 3% of individuals had more wealth than all the other 97% of students COMBINED! Can you see how important goal setting and motivations are?

I like creating weekly goals. Sitting down at the beginning of the week (usually Sunday) I will plan out all of my goals for the week. I know on Thursdays and Fridays I have very concrete goals for my websites, which is to create new content for readers like you.

Having a schedule holds you accountable for your actions. Put the most important tasks at the top of your list for each day. You should have one ultimate goal to complete each day. You should not go to bed unless that goal is accomplished.

Take your goals seriously and make sure to reward yourself at the end of the week for accomplishing them all. This will help keep you motivated to continue working on whatever it is that you need to complete.

Goal setting and finding motivation are not easy, but they work together. By setting goals and accomplishing them, you motivate yourself to complete even bigger and better goals.

Fitness Motivation

Finding your fitness motivation is a vital part to your success in a fitness program. Fitness motivation can help you not only get to the gym or start your workout, but can also help you in keeping to your diet and having better willpower.

So how to you get yourself motivated to workout?

Little Quotes

I find some motivational quotes or posters and post them all over my workspace or keep them in frames around the house. Reading simple quotes like “Sweat Saves Lives” or “Half the Battle is Getting to the Gym” can help remind you of the importance of your fitness and health.

Set An Example

Become a role model to a significant other, family member, or child. You can even buddy up with a friend to motivate each other to get to the gym. When someone else is counting on you, you are more likely to follow through with your plans. If you are overweight, remembering the activities you will be able to do and the extra energy you will have for fun with your children is a huge fitness motivation.

Think of Your Workouts as a Relay not a Marathon

When we start new fitness programs, we always think of the big picture at the end or the final product. This can become overwhelming to most and make many of us give up within the first few weeks. Our goals seem so big and so far away we lose focus and quit.


Create smaller goals to achieve each week so that you can build confidence and momentum. Obtaining many smaller goals is much better than trying to achieve one major goal. Remember, small steps add up to big changes. Before you know it, you will be at your fitness goal and ready to make another.

You Can Do Anything for 60 Seconds

For the same reasons above, do not make your workout routine into a fitness marathon at the gym. You do not need to spend an hour at the gym. Honestly, it only takes me 30 minutes. If that still seems like forever, think of each exercise in 60 second increments. If you are on the treadmill, just think 60 seconds at a time. It’s easier for you mentally push yourself over short intervals than longer periods.

Diet Motivation

Diet motivation is an important part being successful in losing weight. There are many weight loss motivation tips out there and I would like to share a few of them here to help you with your dieting motivation.

Don’t Focus on The End

Some people are so focused on the end product of their goals that they get overwhelmed. It’s good to think big, but to keep yourself motivated in your diet, you need to think smaller. Create weekly goals for yourself. If your ultimate goal is to lose 10lbs in 2 months, then create a goal to lose 1lb a week. It’s easier to focus on and achieve many small goals with shorter timelines than larger goals with long end points.

You will be able to stay more focused and the rewards will come every week instead of just once. This will help build momentum and keep you moving forward towards your ultimate goal.

Reward Yourself

The best diet motivation is knowing that you can eat whatever you want at some point. NEVER stick to your diet 7 days a week or you are going to get bored and frustrated. This will lead to binge eating and your diet coming unraveled.

Once a week, have a day where you can eat whatever you want. Ice cream, pizza, cake, french fries, whatever. This will help you stick to your diet on the other days of the week. Also, it will help boost your metabolism so your body will burn more fat during the rest of the week.

Plus, who doesn’t like ice cream or cake as a reward for being good?

Find a Good Reason

Find a good reason for why you are losing the weight and why you are on your diet. A good diet motivation tip is to keep a picture of someone who’s body you idealize and respect in your mirror. This way you can remind yourself why you are on your diet and imagine yourself with that body.

Is there someone you love that you are doing this for? You should always lose weight for yourself, but if you are doing it to have more energy for your kids, that’s a great motivation to keep you on track. Also, if you are doing this for certain health reasons, create a list of all the adverse health effects you are fighting by losing weight. Keep this in your mirror and read it every morning.

Motivational Quotes

Below are some motivation quotes. These quotes about motivation will help get you mentally motivated for success in life, fitness, a new diet, or whatever you have planned. I like reading motivational quotes myself when I am feeling slack or not a in a good mood. They usually help light a fire inside of me that tells me it’s time to get back to work.

I have a few books that have motivational quotes that I like to skim through every once in a while. If you would like some quotes about motivation to keep on your desk check out Motivation Quotes: 92 Affirmations For Immediate Motivational Success Using Motivational Words And Motivational Thoughts or Quotes To Remember – Complete: 500 Motivational Quotes.

Motivation Quotes

“One’s own thought is one’s world. What a person thinks is what he becomes.”
– Maitri Upanishads

“Time ripens all things, no man is born wise.”
-Migueal de Cervantes

“Do not go where the path may lead, go instead where there is no path and leave a trail.”
-Ralph Waldo Emerson

“Never let too much of yesterday use up too much of today.”
-Will Rogers

“The person interested in success has to learn to view failure as a healthy, inevitable part of the process of getting to the top.”
– Dr. Joyce Brothers

“If you’re not making mistakes, you’re not trying hard enough.”
-Vince Lombardi

“The man who can drive himself further once the effort gets painful is the man who will win.”
-Roger Bannister

“Commit yourself to a dream…Nobody who tries to do something great but fails is a total failure. Why? Because he can always rest assured that he succeeded in life’s most important battle – he defeated the fear of trying.”
_Robert H. Schuller

“A ship harbor is safe, but that is no what ships are built for.”
-John A. Shedd

“If I have ever made any valuable discoveries, it has been owing more to patient attention, than to any other talent.” -Sir Isaacc Newton

“Life is either a daring adventure or nothing.”
-Helen Keller

“Our greatest glory is not in never falling but in rising every time we fall.”

“whether you think you can or think you can’t, you are right.”
-Henry Ford

“The greatest mistake you can make in life is to continually be afraid you will make one.”
-Elbert Hubbard

“There is only one person who could ever make you happy, and that person is you.”
-David Burns

“I try to do the right thing at the right time. They may just be little things, but usually they make the difference between winning and losing.”
-Kareem Abdul-Jabar

“Prosperity depends more on wanting what your have then having what you want.”
-Geoffrey F. Abert

“Any fool can make things bigger, more complex, and more violent. It takes a touch of genius – and a lot of courage – to move in the opposite direction.”
-Albert Einstein

“If I were asked to give what I consider the single most useful bit of advice for all humanity, it would be this: Expect trouble as an inevitable part of life…Look it squarely in the eye, and say, I will be bigger than you. You cannot defeat me.”
-Ann Landers

“The highest reward for a man’s toil is not what he gets for it but what he becomes by it.”
-John Ruskin

Gloria Brown
Women's health and wellness retreat leader providing vacations and trips for women to get in shape -- and stay that way! On you can find my articles about weight loss, health and women's issues. Please feel free to contact me on

Health and Going Vegan

Today I’m talking to Abby about her health and being vegan! 1. Tell me a little bit about your...

Growing Pains

I distinctly remember the growing pains I had in my legs as a child. My mum had to massage the pain away....

10 Essential Oils for Detox

# 1 Lemon (Italy) Rich source of vitamin C Kidney  stones, to prevent or...

Experience Living The Raw Food Lifestyle

We live the Raw Food Lifestyle. Here are our thoughts... Heidi and I have been at this for two...

Live Blood Analysis

Live blood analysis is an innovative approach to determine possible medical problems in individuals. The examination involves using fresh blood rather than...

Types of Social Anxiety: Variations, Severity & Triggers

People suffer from anxiety differently in different types of social situations. Not only does social anxiety happen...