Check out Coach Kozak’s secret to fitness motivation because a goal without a plan is just a wish. We all require some workout motivation and fitness inspiration; the key is understanding what motivates you.

How do you motivate yourself to stay fit? If you’re like most people, then you spend hours scrolling through pictures of fitness models on Pinterest or you watch montage videos of elite athletes working out. Comparing yourself to others will never provide the lasting motivation you’re looking for. You don’t have to be more fit than everyone else, you just have to be more fit than you ever thought you could be. Successfully staying motivated requires a concrete system and plan to remind yourself of why working out and eating healthy is important to you.

Outlining a clear plan and vision of your goals is crucial if you are to reach your full potential. The first step is to define three goals and write them down. Don’t just think about them. Instead, actually take out a piece of paper and write them down. Writing your goals down will have a positive psychological effect. When you’re all done, place the paper in a high traffic area such as your refrigerator, bathroom mirror, or computer desk where it can be used as a constant reminder. Your goals can be anything from losing a specific amount of weight, to running a 5k, fitting into an old pair of jeans, or being able to bench press 200lbs. Choose goals you have a strong connection with.

After recording your goals, it’s important to determine what you will gain from accomplishing them and what you will lose if you don’t. Contemplate, and then write down three positive things that will bring you pleasure and happiness from accomplishing your goals for example: having more energy throughout the day, feeling more comfortable in social settings, and having an outlet for stress. Next, do the same with three fears that will bring you pain if you don’t make working out and eating healthy a priority such as, being at a higher risk for a disease that runs in your family, feeling self-conscious about your appearance, and joint pain associated with being overweight. Realizing both positive and negative consequences will give you real incentives to hold yourself accountable and continue working towards your goals.

Most people are surprised to find out that their fitness is 100% mental. What someone believes about themselves is often their biggest enemy. The beliefs you hold are either limiting or empowering. Some examples of limiting beliefs that may be holding you back are: “I am a fat person;” “I’m not an athlete and never will be;” or “Food is my Achilles heel. I can’t control what I eat.” To change these into empowering beliefs you should say: “I have extra fat, but I’m working hard to get rid of it;” “I may not be known for my athleticism today, but if I keep exercising then someday I will;” and “My diet has been a weakness in the past, but through determination it is becoming my strength.”

It’s not who you are that’s holding you back, it’s who you think you’re not. Regardless of whether you belief is positive or negative, you will always find evidence to support it, and have it become your reality. The first step in overcoming limiting beliefs is to identify them. Identify and write down three limiting beliefs you’ve held true about yourself. Then, convert those three statements into empowering beliefs you can use to help you.

There is no elevator to success, only stairs. A key component to reaching your fitness goals is patience. If you have a long way to go in route to your final fitness destination, then dividing your goals into steps is going to play a major role in being successful. Break your goals down into reasonable steps and measure your progress in a journal along the way. For instance, if you’re trying to lose 75lbs, then you will want to break down your goal into three check points at the 25lbs., 50lbs., and 75lbs markers so you do not become overwhelmed by the total amount of weight to lose. Similar to how climbers scale Mount Everest, you will want to take pride and joy in small victories on your way to the peak.

Eleanor Roosevelt said, “It takes as much energy to wish as it does to plan.” Instead of wishing for increased fitness make a plan and stick to it. As with all things in life, your level of success is completely dependent on your level of commitment. If you give 10% commitment, then you will get 10% results; if you give it everything you have, then victory is within your reach. How bad do you want it?

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