Motivation: How to Start Training

Motivation- Intrinsic vs. Extrinsic 

What really is motivation? How can you figure out ways that motivate you, and what to do about it? The first step is to understand what motivation is. 

Motivation is the reason why we do something. It is a cornerstone for getting things done.

So go ahead, make a list and write down what motivates you. Take a look at your list. What do you see? Did you write down things like:

  • Money
  • Trophies 
  • Scholarships
  • Six pack abs 
  • For fun 
  • Pleasurable  
  • Satisfying
  • Calming or relaxing

What side of the table above did you fall on–the right or the left? The right side is more intrinsically motivated and the left is more extrinsically motivated. Let us look at motivation as it was a car. You can get into a 4-door sedan meant for a family of four or you can get into a slick and shiny sports car. In our example here, the sedan is intrinsic motivation and the sports car is extrinsic motivation. Clearly, intrinsic motivation is more sustainable over a longer period of time versus the sports car, which is flashy and energetic.

Now that you understand what motivates you, I encourage you to shift your thinking to the intrinsic side of things, this will have a longer and stronger lasting impression for you as you begin training. 

Not everyone will be motivated the same way, but that is okay. Motivation is not the only way to achieve what you want. Next, we will go over various other methods to help ensure your success!  


What we discussed above and figured out is a result of your individual factors. Your self-efficacy, meaning your ability to believe in yourself, is important as well. This is where a professional such as a CoachUp coach can come in. By setting up a behavioral check list like the one provided you can keep track of when you complete an activity that leads to your goal. This is an example of a S.M.A.R.T. goal.

Encouraging Environment 

The last note I will make is surrounding yourself with others who are like-minded or want to achieve the same goal. This is an example of an environmental factor that can help you achieve your success. 

At the end of the day, there are many approaches to begin training. But you just have to start, it is okay to not know where to begin, but seeking help from others, being with those who support you and creating a system such as the check list or S.M.A.R.T. goals will help get you there. 

CoachUp is the safest and easiest way to find a coach for personalized training. With our 100% money-back guarantee and vetted coaches, anyone can achieve their full athletic potential. Find your perfect coach today and become the athlete you want to be!



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