images-4For 14 months I lifted weights three times a week, and then one day I quit.

I don’t think I wanted to quit. One thing led to another and soon it became easier to do something else than to drive to the gym and work up a sweat.

It was easy when working out was a habit. But when I slacked off for a few days which turned into a few weeks, I had to muster up motivation again, and that was another story.

Motivation gets things started. Habits are what keep them going.

Habits begin with intention. Imagine a situation in your life that you’ve been wanting to take action but haven’t. Get clear about it and write down your answers to the following questions:

  1. What do I want to do?

In my case, I wanted to put some bulk on this little frame again.

  1. How important is it to me?

I knew exercise felt amazing, and I decided it would be a priority again. On a scale of 1-10, I rated its importance in my life as an 8.

  1. How will I use motivation?

I put my shoes by my bed. I picked out my workout clothes. I didn’t shower this morning with the intention of showering after breaking a sweat. I made it easy on myself.

  1. How can I create a habit?

Think it out. I’ve got the three days planned in my mind, the times I’m going to go, and I’ve visualized how I’ll feel when I accomplish the task.


I’m writing this minutes after returning from the gym, and I’m happy to report that I feel exactly as I thought I would: clear-minded and energized!

Don’t wait any longer to take action with something you’ve been wanting to do! Start by changing one thing in your day – intentionally – and make it easy to take the first step. Once action is taken, you’re on your way!

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INL Team, Rachel Thalmann


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