#MotivationMonday: What Does Science Say?

Happy Monday All!

It’s 6:00am. My alarm goes off, and all I want to do is cover my head with a pillow. I do not want to walk in the cold to go to the gym. All I want to do is stay in bed, and watch movies. Can you relate?

We constantly hear people talking about lack of motivation. In fact, lack of motivation is in the top five reasons people don’t achieve their goals (according to Google!).

In 2016, The Journal of Sports Medicine and Physical Fitness published a scientific study where researchers in Spain analyzed the relationship between physical activity and motivation in 901 university students. Each of the students completed questionnaires regarding behaviors and physical activity.

Essentially, the researchers found that the more self-ran or self-determined a person was, the more often that person participated in moderate to vigorous physical activity. Likewise, researchers also showed that students who motivated themselves to perform physical activity experienced lower levels of barriers to participate in physical activity. Basically, if you are working out for you and to improve your health, you are going to be more willing to make time to workout, and that workout will be performed with higher intensity.

Seems simple enough, right? So, how do we find this motivation? Whenever I am feeling discouraged, I ask myself one question: Why am I doing this?

At the end of the day, family, trainers, and friends can only push you so far towards your goals. You have to make the decision to be your own motivator!

Want to check out the research article? Click here.

Want to write a new goal? Check out my tips form a couple weeks ago!

What’s you favorite self-motivation tactic?

Talk soon!

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#MotivationMonday: My Favorite Youtube Channels

Happy Monday All!

During my first year in college, I started following a few fitness public figures on Youtube. I still follow these same channels now (with a few new!), and I love trying out their workouts and food recipes! Youtube gives these athletes a more humanized form versus the edited pictures you may see on social media. More so, they also provide meaningful advice regarding unrelated fitness topics. Check them out below!

Christian Guzman

Christian Guzman is a entrepreneur who is relatively young. His work ethic and drive to be the best inspires me, and I strive to approach life with his mindset. Whether it’s working out, business, or life, his “rants” are perfect for self reflection.


Max Chewning

Max Chewing is another entrepreneur with a very outgoing personality. I watch his videos for the comedy and reminder that you can live a healthy lifestyle and still enjoy life.


Paige Reilly

I recently started following Paige Reilly, and I love her genuine personality. I am completely on board with her “bodybyoats” movement. She also has some awesome supersets to try if you ever want to switch it up!


Who do you look for inspiration?

Talk soon!

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#MotivationMonday: Let’s Run

Happy Monday All!

Given the recent nice whether, I have been trying to get outdoors as much as possible before it turns icy and cold. With that being said, getting in the sun and going for a run a few times a week as helped my mood tremendously!


To track my runs, I use two different devices: a TomTom Watch and MapMyRun.


When I ran in high school, my watch was my best friend. I still use it from time to time, but I tend to stick more to MapMyRun now. I like the fact that the app tells you the mileage and pace in your ear, so I can adjust my pace based on how I am feeling. Plus, you can add friends and create a support community!


How do you incorporate getting outdoors in your workouts?

Talk soon!

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#MotivationMonday: Top 5 Quotes

Here’s to another Monday all!

This week, I wanted to share some of my favorite quotes that I have encountered over the years. Motivation or inspiration have multiple forms, and  one of my favorites is short phrases!

Life is tough, my darling, but so are you.

-Stephanie Bennett Henry

I have held onto this quote since high school. It signifies the importance of always looking at the glass as half full. If something in your life is challenging, recognize it. Agree that it is testing you, but don’t be afraid to conquer that challenge because you can and eventually, you will.

Everyone must choose one of two pains: the pain of discipline or the pain of regret. 

-Jim Rohn

Life is about choices, and at some point, you will have to make the choice of whether or not to change your behaviors, your mindset, your being. If you don’t, you will stay stagnant, but the overall decision is yours.

If you believe it will work out, you’ll see opportunities. If you believe it won’t, you will see obstacles.

-Wayne Dyer

Mindset is the ultimate factor in life. It determines how you feel, what you do, and how you will do it. It’s easy to get stuck in a rut and feel as if the world is against you. Though, if you can try and reconcile with these hardships and try to find a benefit, you can escape that rut and move on.

Spend a little more time trying to make something of yourself and little less time trying to impress people. 

-the breakfast club

I still remember watching The Breakfast Club on Saturday mornings with my dad. This classic emphasizes the importance of internalizing a goal and making it your matter versus someone else’s. By doing something you love for yourself, you will create a much more enjoyable adventure.

Wherever you are, be all there. 

-Jim Elliot

And finally, no matter what you choose to do each day,  achieve it with 110% because you only get to do it for the first, second, hundredth time once.

What is your favorite quote?

Talk soon!

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#MotivationMonday — Setting a Goal

Happy Monday all!

Have you ever set a goal and a few weeks later, you find yourself at the same place you were before? I have been contemplating what makes a goal effective. How can you create a goal that you acclimate and follow to a tee? What makes a goal successful, and what makes a goal fail?

I started doing a little bit of research on this idea, and I came up with some general guidelines that I found helpful. So, let’s jump in and see how to make a goal applicable!

  1. Envision It First

Tony Robbins is a life coach that speaks on multiple topics. The YouTube linked below is geared more towards finances, but I think the meaning is still very relevant. Tony says you have to make your goals “so real that your brain already thinks it happened.” To increase the likelihood of achieving a goal, you have to believe it can happen. This is essential. Goals are a part of a mind game we all know too well. When writing a goal, envision yourself achieving that goal.


  1. Commit. Execute.

“The fact about human beings is that we are not designed to do things that are uncomfortable or scary or difficult. Our brains are designed to protect us from those things because our brain is trying to keep us alive.”  -Mel Robbins

I highly suggest watching this video by Be Inspired. It is inspiring and only ten minutes long. I wanted to highlight the quote above because it demonstrates how powerful our mind is. The video talks about a five second rule which states that you have five seconds to act on an idea before your mind intervenes. When trying to dedicate yourself to a goal, it’s so essential to know that the process is going to be difficult. You are going to have to push yourself to perform activities you haven’t before and to stay consistent. Your mind is going to want to work against you, but if you treat every decision with the five second rule, you can act before those thoughts tell you no. A goal is more than motivation. It’s deciding what you want, committing to a plan to achieve it, executing that plan, and disciplining yourself to stick to it. Trust your plan.


  1. Don’t Focus on Your Goal.

Reggie Rivers Ted Talk brings is a very unique take on goals—I found the title counterintuitive at first! However, he points to the idea that a goal is outside your control. All you can do it change your behaviors geared towards that goal. By manipulating your behaviors, you create the opportunity to achieve that goal. While yes, it is important to envision a goal, it’s also important to realize a goal is more than planning and stating it on a piece of paper.


  1. 3 Questions

Jay Shetty takes a more concrete way to approach forming a goals. When trying to set a goal or even revising a pervious goal, ask yourself:

  1. Are your goals too vague, and are they not specific enough?
  2. Are your goals too grand to be achievable? (building blocks)
  3. Are you surrounded by the right people and are you influenced by the right people?

I think this is a great template to use when looking at an overarching goal. It allows you to focus on your expectations and create a goal that can be reached. Then, you can create building blocks to can change your behavior. Finally, by changing your environment, you can change your mindset and fully commit to achieving your goal.


When I first listened to this material, I felt inspired and overwhelmed. Changing your mind set and behaviors is a gradual process, and by no means am I going to be a brand-new person tomorrow. However, I think reflecting back on these types of videos from experts can help a person understand what area they are weak in and what they can do to improve so that a goal can be achieved.

What are your current goals?

Talk soon!

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