Lack of motivation is one of the reasons why you can't achieve your goals, particularly your health and wellness goals.
You might have started working on your goals but quit in the middle because you feel unmotivated.
Today I'm going to show you that it can be fun and easy! Here's how to find inner motivation to health.
Hello, welcome to fit and fabulous with me, Dr Orlena Kerek. I hope that you're feeling fabulous today.
If you're not feeling fabulous, then this podcast is for you. We are going to be talking about finding your inner motivation. It's such an important topic.
Without your inner motivation, you cannot make any changes.
Before I dive in and start talking about inner motivation, we're having such fun in the Facebook group. It might be a help for you.
Healthy Family Challenge habit will be this week.
As I record this it's Friday, this will come live on Tuesday. If you're listening to this and you're thinking you've missed the first session, don't worry. There will be a replay you can catch up.
Come and join the Healthy You and Healthy Habit Challenge. I really wanted to challenge you on this.
I know many of you are listening because you want to lead a healthy life but you don't know how to implement that in your life.
This is an amazing opportunity for you. I work with amazing clients and my prices are high. I'm not cheap and cheerful. I'm a luxury item.
I am offering to coach you for a week for absolutely free.
The Healthy Habit challenge is totally free.
Yes, you have to turn up. You have to think about what you're going to do. There isn't going to be another opportunity like this until I do the next habit challenge.
Really and truly, if you're listening to this and you're just thinking, "you know what? I don't have time. I can't be bothered."
Stop thinking my friend. Come and join us because it's going to be fun.
You're going to learn so much. Most importantly, you're going to make a change and show yourself that you can do it.
Once you've done that change and realise that you can do it, you can carry on making other changes.
If you have to stop what you're doing, go and sign up for the Habit Challenge. Catch up with yesterday and then come and sign up. Listen to the live sessions on Facebook.
You get so much more value if you actually turn up live than if you listen to the replays. The replays are fabulous, but come and make it live if you can.
There's no half commitment!
Let's have a think about motivation. Most people think about motivation in the wrong way.
They think that they can't do anything until motivation inspires them to do it. I think it happens the other way around.
Motivation for my run is something that happens after I've done a kilometre. After I've done two kilometres.
It happens whilst you are not looking. It's not like suddenly someone drops a huge, great gold blob on top of you and goes, "here you go motivation." And you go, "Aha. Thank you. Now I can make changes."
No, it doesn't happen like that.
I have this lovely quote that I love from Zig Ziglar, who was a motivational speaker. He says,
“People often say that motivation doesn't last. Well, neither does bathing, that's why we recommend it daily.”
This is a fabulous quote and it sums it up.
People think a bit that motivation and happiness is something that happens to you.
No, no, no! You have to generate it.
You have to generate your own motivation in the same way that you have to work hard to create happiness.
These are habits. Once you get into those habits, they happen without you thinking. If you're not in that habit, then you're going to have to put a little bit of effort into getting into that.
So how do you contact your inner motivation? First of all, why do you need your inner motivation?
The answer is this. It's been clearly demonstrated. If you feel that motivation comes from inside, you are far more likely to stick to whatever changes that you want to accomplish.
If it is an external motivation, you're much less likely to do it. For example, if you go to the doctor and the doctor says, "you know what, you need to reduce your blood pressure.
I want you to start running. You can do 10 minutes running every single day I want you to give up eating bacon and eat vegetables." And you think. "I don't really care about my blood pressure and I'm just going to do it to keep my doctor happy " You aren't going to stick at it.
Now, if your doctor says all that and you think, you know what, I want to be healthy. I want to be fit and fabulous into later life. I can see that if I can do all of these things, It's going to help me get to where I want to get to.
That is inner motivation. And that is going to keep you inspired to make those changes when it feels tough. When you think, "Oh, I don't want to do it."
You might wake up on Saturday morning and think, "I don't want to get out of bed. I don't want to walk around the block or go for my 10-minute run."
Think of this vision that you have created. And you go, "Oh, that's what I want and in order to get that, this is what I have to do. This is what I have decided I'm going to do with the advice of my doctor. I have decided that this is what I'm going to do. I'm actually going to do it. "
On a side note, studies show that if you create a vision for something, you're more likely to achieve it. If you walk yourself through exactly what that means on a day-to-day basis, you're more likely to achieve it.
A good example is if you're a student and you want to get A grades. You can visualise yourself, sitting your exam, doing really well. You're getting your result and thinking. "hurrah." Just doing visualisation and thinking that exercise is going to help you get A grades.
On top of that, if you think about what you need to do to get there. If you think, "I need to study every single day in order to achieve that goal, then you're much more likely to do it. You're much more likely to get the result that you want.
I have an exercise that I do with my one-on-one clients called the "magic goal setting" exercise.
It's an amazing exercise to help you get clarity in setting goals. You don't want to set goals that are way, way too high.
The best goals are goals that push you, spur you on a little bit. They aren't overwhelming. Once they're overwhelming, then you just give up.
I will talk more about it in the Healthy Habit Challenge towards the end of the week. I say it's absolutely fabulous. It gives people clarity on what they need to do. I am digressing into goals and goal setting and things like that. What we want to think about is our inner motivation.
The thing about finding your inner motivation is you need to take a step back. You need to make it fun and easy. My motto in life is "fun and easy." Why is my motto fun and easy? because the bottom line is if you don't enjoy it and if it's too difficult, you're not going to do it.
You have to start thinking about "how can I create this vision in a way that is fun and easy?" This can apply to anything. It doesn't have to be about health and wellness but of course, that's what I teach. I teach health and wellness, but you can apply it to cleaning your house or creating a business or going on holiday.
It doesn't matter. You have to create that vision of what you want. There are so many ways of doing this.
The best thing is to sit down and let your imagination run wild.
Imagine If you had a magic paintbrush. You could magic all these things that you wanted to do. If you could make your body the way you wanted it to be. It could be fit and healthy, the size you want to.
What does that then mean? It means you can move around, do all those amazing things.
Make it personal to you. Some people say to me, "it means that I can play with my grandchildren or I'll be there to see my grandchildren. It might be that you want to run and catch a train or a bus, or it might be that it's your children you want to spend time with.
I want to be able to catch up with my kids. I want to be able to run around with them."
What does it mean to you specifically? Spend time thinking about that.
One of the exercises that I love doing is thinking of yourself at a crossroad. You'll be thinking, "if I stand here at this crossroads and I don't make any changes, where does that lead 10, 15, 20 years time?"
Either thing is going to say the same or things are going to get a little bit worse.
I'm putting on weight, I'm going to be putting on a little bit more weight. And what are the possible side effects of that? decreased mobility. Potentially other problems with health, other complications or I can make changes.
What happens then when I make changes?
This is where you get to use your imagination and think, "It is amazing."
One of the problems that people have is they create this amazing image. They think, "wouldn't it be amazing if I could do this? If I could wear all the clothes that I want to, it would be fabulous.
I would have more confidence. I would be happier. All these things. And then this wall comes down and you think you can't get it.
That, my friend, is not true. It's not that you can't get there. It's just that your expectations are too high. You expect to be able to get there in two or three months.
Let me ask you another hard question. How long have you spent cultivating these habits that have put you in the place that you are now?
How long have you been overeating or not exercising or doing whatever it is that you think?
Oh, I'd like to change that. The answer may very well be five years, 10 years, 20 years, 30 years.
It can take time to turn it around and that's okay. It's absolutely fine. You can enjoy the journey. The journey is the exciting and fun bit. You can see yourself getting there, getting there. Another thing I would say is the journey isn't always in a straight line. Often,
What happens is you take two steps forward, one step back, two steps forward, one step back.
Those are golden learning opportunities.
They are not stumbling blocks. They are things that we learned from.
I hope this has a little bit of insight into how to find your inner motivation If you're feeling stuck.
I suggest that you set aside a time every single day. It might be before you go to bed, depending on your routine. It might be when you wake up first thing in the morning.
I like to get my cup of coffee and create my vision. I create my vision every single day of how I want my life to be.
You know what? I love it. It's one of my best times of the day. My little sort of treat time for myself.
I have my cup of coffee. I love coffee. It's a time when I really want to enjoy my coffee and I sit down and I journal. I think about different scenarios that I would like to make happen.
Right now I'm thinking about how I would love to see all my friends and family. We still can't travel and sort of things that I would like to be able to do with them.
Planning holidays and travelling adventures is what I like doing. We enjoy it and it comes to life for me. One of the things I would say a little trick is always writing the present tense.
Don't write in the future. It's going to happen in the future.
Your brain is complex, but it's kind of easy to trick it. So one trick is to write things always in the present tense.
For example, I was planning an amazing skiing holiday the other day with my family and my sister's family. I wrote it all in the present tense.
"I'm about to book, oh, I've booked. We're about to leave. I'm packing my suitcases." Just thinking about all the exciting things that we're going to do on holiday.
Another big tip is when you're thinking about your brain is to not use negatives. Always frame everything in your positive.
Our subconscious brain doesn't quite understand the negatives. If I say to you, don't think of a pink elephant, a lot of you will have thought of a pink elephant. I don't really think of a pink elephant.
I always think of elephants in general. The point is when you say don't do something, your brain kind of misses that don't, but it doesn't hear the don't bit.
So you want to frame everything in a positive way. If I want to lose weight, I want to think about how I can be healthy. How I can get to my healthy weight as opposed to how I can't eat. If you say, "I'm going to stop myself from eating or I'm going to eat less" your brain won't understand that.
Always frame things in the positive and make it fun. Make it fun. Enjoy it.
The bottom line is this, you have to generate your inner motivation. You can't just wait for it to turn up.
You have to go and grab it. Go and create it.
Once you've got that motivation and you have clarity on what you need to do, everything falls into place.
Remember the Healthy You, Healthy Family Habit Challenge is happening this week. We will be talking about inner motivation, not in so much as I'm talking about motivation.
Every single day, I will be helping you think about what it is that you are aiming for. It's the way we start off our sessions.
Why are we doing this?
What is the vision that you have?
So come and join. Just joining in with those sessions is going to help you get some clarity on what it is that you want.
My friends have a lovely day. I will see you in the challenge. Otherwise, I will be back again next week. Take care.
Wouldn't it be amazing if you could dial down your cravings for certain foods?
Or increase your like for healthy foods? Wouldn't that make healthy eating so much easier?
Well, you can! In just 30 minutes.
Alea didn't like blueberries until she did the Magic Likes exercise. She was eating them and enjoying them by the end of the call!
Tory stopped eating pretzels after she did the exercise.
Find out more about Dr Orlena's Magic Likes and Dislikes Exercise.
(Psst... if you sign up for the "Overeating quiz" you can get a huge discount!)
Dr Orlena Kerek (MBChB from the University of Bristol, UK) trained as a pediatric doctor. She is now a family health coach. She helps busy mums who want to feel amazing by eating healthy food. So they can enjoy a healthy life, get back into their honeymoon shorts and teach their kids healthy habits. All without thinking about it.
If you want a healthy family and healthy lifestyle without having to think about it. And you'd like help, book a 30 minute "Healthy Life Roadmap" call here.