Yo! What's up? It's your boy, Millionaire Hoy
and today we have a highly highly requested video, that
I'm actually surprised we haven't covered... and that is how to stay motivated to lose
weight work out and CRUSH your health and fitness goals.
So today we're going to cover how to stay motivated, how to turn that motivation into
action, and how to turn that action into consistency, so that we can go ahead and CRUSH those goals
and cross "the finish line."
So before we get into this video, make sure that you hit the LIKE button down below and
go ahead and join the BOOM!!!
Fist Bump Family by SUBSCRIBING to this channel.
We have over 800 free workouts and we're kicking butt and keeping each other motivated to crush
our goals together.
So make sure that you SUBSCRIBE right here and we're going to go ahead and kick some
butt and get right into this video.
So if you're watching this video that means that you're looking to make a healthy and
positive change in your life and that's something VERY VERY important - that I don't want to
gloss over.
I want to take this moment right now to congratulate you for doing something positive, wanting
to change, and looking for solutions... and I'm hoping that after watching this video
and after time has passed you can look back on this moment right now and say "This is
the moment that I decided to put my foot down and actually get the results and crush those
goals that you have", alright?
So that brings us to our very first topic of this video, which is Finding Motivation.
Now finding motivation is something that's inherently very very personal, so I want you
to take this moment right now and write down the reasons why YOU decided that this is the
moment that you want to take your fitness to the next level.
I want you to write down the three top BURNING desires and BURNING reasons that are really
motivating you to want to get in shape and have a healthy lifestyle right now.
This is really really important, so I want you to write that down.
If you want to watch this entire video and come back to this - make sure that you come
back to this part and write down those three burning reasons, because we're going to build
from this foundation and build you a personal plan for you to finally push and crush those
fitness goals this year.
Alright, now once you find your three burning desires [reasons why], now what I want you
to do is to build a support team.
You need to find something outside of yourself to hold you accountable to what you have set
out to do with your goals, alright?
So your support team can be your best friend, your spouse, your doctor, some support teams
online, perhaps Facebook groups - and preferably you want to find someone or some group that's
going to help encourage you in a positive nonjudgmental way and someone that can give
you some guidance, alright?
So that's your next step.
Alright, so you have your three burning reasons why you're motivated to make this the year
that you crush your fitness goals, you have your support system, now the next thing is
tricky, because even though I find myself motivated... sometimes the motivation doesn't
add up to me actually getting my butt up and actually getting the work done.
So once again, this is something that is very very personal, but I'm giving you a few things
that have motivated me to get up, actually get active, and get it "Popping", alright?
So the first thing that I found is very helpful is to get visual.
So what you want to do is put your goals right in front of you - something that you can see...
something that you want to pursue, that's going to motivate you to want to get up and
kick some butt right now.
Now, personally for me, I prefer Instagram for this.
I like to follow lots of great fitness pages on there, that makes me want to get up, sometimes
when I just finished a workout... makes me want to get up and do another workout, alright?
So, I'll list my favorite Instagram pages down below in the description, but you can
also follow me on Instagram @YaBoyMillHoy.
I'm doing workouts every single day on Instagram, so you can get your daily motivation - and
I'm also giving daily shout-outs to people who are motivated to CRUSH their goals and
who are out here kicking butt doing these workouts just like you.
Alright, so go ahead and tag me in your photos if you want to get a shout-out - and then
you can also follow other people who are tagging, so that you can have work out partners, and
meet new friends... meet new people and kick some butt together.
You can also follow fitsporation [fitspo] on Facebook, Tumblr, and Pinterest... so that's
what I like to do.
I like to get visual.
The next thing that I like to do, is I like to "Jam Out."
This is something that I do all of the time... now, I don't know if you've ever just listened
to some music, whether it's fitness or not, you hear a good song and you just want to
get up and you just want to MOVE!
That applies to fitness as well, alright?
So whenever I'm in a slump, what I want to do is get right to action.
I plug in my earphones, I grab my jump rope, and I turn on my work out playlist and I just
jump rope until I get in the zone, alright?
So put together that work out playlist, have a good time, and make fitness fun, alright?
Now this next tip is one of the most powerful ways I've found to motivate myself and other
people that I've worked with and that is to create an aspiration jar.
Now, what is an aspiration jar, alright?
So we've all had those moments where we don't feel like working out, we're like "man, I'm
just going to drag myself to the gym or I'm going to drag myself to press play anyway."
You do the workout, and at the end of the workout, you feel so positive... and happy...
and uplifted and proud that completed the workout, so when you're feeling proud, when
you're in that moment, go ahead and turn that moment into a letter to yourself in the future...
by writing down something positive about your workout experience - whether you just made
it to that Fist Bump... and you didn't think that you could do it, or last time you only
did 10 minutes of the workout, but this time you did 15 minutes of the workout - and you
got further - or you weren't able to do a push-up and this is the first time you were
ever able to do a full standard push-up.
There are so many good feelings that we have, so make those feelings concrete, put them
down on a piece of paper, put them in your aspiration jar, and you can look at that jar
and say "Man, I have so many positive reasons to work out, that no matter what I'm going
through in my mind right now, that's a lot of reasons right there."
- and you can pull them out and read them, alright?
So that's motivation.
We're going to go into the 2nd part of this video, which is How to Get to the ACTION!
So, we're motivated, we know why we want to do this workout, we have our support group,
we have our affirmations, now it's time to take all of that great positivity that's in
the mind and hypothetical and turn it into something tangible, by getting down kicking
some butt and taking it into some action.
Okay, so before we take over the world and start with action, let's first acknowledge
our barriers - that's something very important to do.
Don't think of them as excuses, think of them as opportunities, alright?
So when it comes to not being active, or being inactive... or not motivated to get up and
actually do the workout, it usually comes down to 3 things - and those 3 things are
fear, confusion, or denial, okay?
I'm going to break down all three of those things, so that we can acknowledge them the
next time that they pop up, and we can go ahead and tackle and crush them and get right
to action.
Now, the first culprit that we often face is fear, alright?
Now fear usually presents itself in the form of fearing pain.
When it comes to working out, let's just keep it real, a lot of us [myself included sometimes]
do not want to feel pain - it's uncomfortable, alright?
You're thinking about how much you're going to be out of breath [huffing and puffing].
You're thinking about how hard the moves are, how much lactic acid is going to be burning
all throughout your body, or just how uncomfortable and sore you currently are... or that you're
going to be in the future, alright?
So fear of pain is real.
Later on I'm going to give you some tips about how to overcome those fears, and how to really
work with yourself to really push through... but there are other areas of fear that I want
you to acknowledge alright - because if you can recognize these barriers, you can reject
them, okay?
So fear may also present itself in the form of the fear of being made fun of by others,
fear of not knowing how to do an exercise move, or a deep burning fear a lot of us have
that we're just never going to crush our goals... that this is all just a waste of time, alright?
So that's fear.
Now the next booger of inaction and lack of motivation is confusion.
Now, simply put confusion comes as a result of not having a set plan in place, alright?
So not knowing what workout to do, not knowing what you're going to eat, what work out clothes
you're going to wear, when you're going to work out [that's a BIG one]... not knowing
what you're going to eat - anything else that's going to come as a result of you not having
a set plan.
So in order to get over confusion, you're going to need to have a set plan, because
if you don't have a set plan for creating new habits, you're only giving yourself opportunities
for your old habits to creep back in and take over - and that's a lot of times when we fall
into a slump, alright?
So don't have any confusion, have a plan, have a mission, have some goals - and CRUSH
them "bad boys", alright?
So the 3rd issue that gets us into a slump and drains our motivation is denial, alright?
Now, denial can come in the form of lots of things.
Some people make consider denial an excuse, or you may be sabotaging yourself, or doing
negative self-talk, or procrastination...
Denial can be very very dangerous, because it gets us into self-doubt and really having
very very negative self-talk and that's where a lot of negative things that happen and occur...
and activities that happen in fitness stem from, is the self-doubt and the denial alright?
So you want to be able to tell yourself the truth, you gotta learn how to keep it real
with yourself, and you have to learn how to get out of denial - or at least recognize
it when you're doing it, so you say "Haha, last time I said that, I didn't work out,
so this time I'm going to do something very very different", alright?
So the main thing that we're going to do to fight fear confusion and denial is to reexamine
our belief systems, alright?
Now, belief systems are basically a group of shared beliefs or ideas that are strongly
held and wrapped around a subject, alright?
So, when it comes to fitness, I've found that a lot of our belief systems are shaped by
marketing, by people wanting to sell products, so you really want to basically start from
scratch.
Anything that you think you know about how fitness works, especially if you're beginning,
you want to start from scratch and say "is this something that's going to be helping
me, or is this something that's going to make me feel insecure and get me back into fear,
confusion, and denial", alright?
So here are a few very common fitness belief systems that I want you to acknowledge and
recognize when they present themselves - that way you can avoid them, like the plague, and
go ahead and have some great results going forward.
A very common one is the belief that there are no excuses.
This is a very unhealthy thing to go ahead and take in - first of all, because there
ARE excuses, let's just keep it real.
So I want you to acknowledge your barriers, acknowledge your excuses, and build from them.
If you couldn't work out today - you said that you were going to get up tomorrow and
work out at 6:00 in the morning, but today you overslept... say "Man!
I overslept, because I stayed up too late watching TV."
So next time, don't watch TV, and build from that, but over time you're going to find out
what works for you, alright?
But you can ONLY do that if you're acknowledging your barriers, instead of saying "there are
no excuses" and hoping that you're just going to trick yourself into working out.
Your brain isn't good at being tricked, alright?
So the belief system of "there are no excuses" is just one of the very many - another one
may be "You have to work out EXTREMELY hard to get results" - that's not true.
You can actually build habits and results over a period of time, by going gradually...
and that's actually the best way to do it.
Another belief system that's strongly held is that "You can only be 100% healthy - and
only eat 100% healthily all of the time [only leafy greens] - or just pig out on nothing
but snacks and candy bars and stuff like that... which isn't true.
You can actually mix it up.
You can do 80/20 - eat 80% of healthy foods and have your favorite snacks 20% of the time,
alright?
So you can really mix things up, just acknowledge the belief systems that you have and know
that they're not always 100% true or definitive, okay?
So when you're thinking about fitness in a certain way, first acknowledge your belief
systems and say "Is this something that's going to help me out, or is this something
that's going to lead to fear, confusion and denial?"
Okay, so I eluded to this earlier, but the only way to really kill confusion is to have
a set plan.
So figuring out what workout you should do, when should you workout, what work out clothes
to where, what you should be eating?
All of these things can be solved by having a set action plan, okay?
So make sure that you sit down, look at your week - or at least look at the next 24 hours
- and say "tomorrow, I want to set a plan for success", so that when you come and you're
doing some work, you don't have to think... because once you think you get into denial
and confusion - set a plan and when it comes to action, just do the doing part.
So here are a few things that I want you to write down on your action plan, at least 24
hours before you're going to work out, okay?
The first thing that I want you to do is to set a time, alright?
You've gotta have a set time for when you're going to work out.
Make sure that it's going to be concrete - and also set a back-up time, just in case you
don't hit that, you'll have something that you can fall back on.
So the next thing that you want to have set concrete is that you want to know exactly
what workouts your going to do - and then you can also set up some back-up workouts...
some lazy day emergency workouts, some pure cardio workouts, that we have here on this
channel, so that you can push through with those on days when you don't feel like working
out, or you're having a struggle day, just in case... just to keep that consistency going.
Also, if you need help finding a workout, you can check out my home page and find workouts
organized by intensity level, duration length, training style, equipment used, and other
categories.
If you find yourself in a pinch, you can go to your desired playlist and click the random
button to quickly find a workout and zap confusion right in the bud.
So here's another great fitness hack that you can use the day before your work out to
have everything organized and make sure that you have the best possibility for success.
You want to take your work out clothes, your headphones, your water bottle, your towel,
and everything else that you need to get organized - you want to have all of that stuff organized
together and have it directly in your path when you get up in the morning.
So you can put it right by the door, in the hallway, by the bathroom, whatever... but
have that stuff organized, so that's one more thing you can do right in the morning.
So those of you who have been following me for a while know that I do a daily yoga practice
of at least 35 minutes - usually 60-90 minutes per day...
every single day, alright?
Now, I used to have an issue where I couldn't find time to do yoga, in addition to all of
the crazy stuff and the crazy lifestyle that I have, but what I started doing is waking
up earlier and doing yoga in the morning.
Now in order to accomplish that, what I started doing is just sleeping in my yoga clothes,
alright?
So, I'll wear compression shorts, I'll wear some shorts on top of that, and a tank top
- and now I can just roll out of bed, go right to my yoga mat, and get my yoga session done,
alright?
So have everything prepped and ready, so that you can just streamline... you don't have
to think at all, and you can get your work out done.
In addition to planning all of your workouts, it's also a very good idea to plan your meals
- even if you're just planning your meals a day in advance, alright?
That way you have a proper diet and nutrition, you're not going to be on the road looking
for food or eating snacks, or eating on the road or anything unhealthy, because you've
already planned out what you're going to eat.
It's a great way to save money, which I'm all about, and it's also a great way to make
sure that you're on track and that you're tracking your fitness goals and your nutrition,
alright?
So stay on track, have a plan, and that's going to get you the best possible chance
of having results and CRUSHING your fitness goals.
Alright, so we have your motivating factors, you have your action plan, now let's get BUSY,
okay?
You want to take that emotion that you have and turn it into motion.
We need to get to action and we need to get those results.
So the first thing that I want you to acknowledge is that your weight loss journey, your fitness
journey, your health nutrition journey... all of that is YOUR journey - the operant
word is "YOUR!", okay?
So make sure that you customize it to your lifestyle, okay?
For instance, I love to work out from home - kick some butt here, in my home gym - but
my wife actually likes to work out from the gym.
There is no right answer - it's simply what's right for you okay?
So make sure that you're finding out what you enjoy, okay?
Do you enjoy running?
Do you enjoy jogging?... or maybe your enjoy HIIT, strength training, yoga, Pilates, rock
climbing, Zumba?
Any of that stuff, alright?
Think about what it is that you like to do to keep you active - and do more of it.
It's very simple, it doesn't have to be complicated.
You have to think about who you are, as a person.
Are you a night person?
Are you a morning person? and really tailor your fitness journey around who you are.
There is no cookie-cutter way, there is no right way, it's about you, alright? - and
you want to customize YOUR personal fitness journey to exactly that...
YOU!
Now remember earlier, I told you to clear out your belief system, when it comes to health
and fitness.
Now I want to give you 2 things to plug into that belief system that's going to help you
have some great results.
So the first thing that I want you to adopt is to always start with what YOU can do - personally.
You don't have to compare yourself to anybody else - do what you can do.
So, maybe you can't do a standard push-up, but perhaps you can do a push-up on your knees...
or maybe you can't do that, but you can hold plank... or maybe not even that, but you can
hold plank on your knees.
Whatever that is, that is your level of intensity, and I want you to stick to exactly that.
Don't try to be somebody else and with time you're going to learn to get even better,
alright?
So give yourself permission to be a beginner and to get better with time, people.
Do the best that you can and always start with what you can do - and gradually merge
into what you once thought was completely impossible.
And the second key that I want you to plug into your belief system is to focus on time,
instead of intensity.
That's going to be the most important thing you can do when you're starting off, because
consistency and forming a habit is going to be more important than coming in and doing
more than you thought you can do - or biting off more than you can chew... just to keep
it completely real.
You might come in one day and do 90 minutes of workouts - and then you don't work out
for another two weeks.
Is that better to do or is it better to come in and gradually get better over time - and
work your way up to that and then master that completely?
The point is that you want to commit to time and be consistent.
So I'm dead serious when I give this suggestion.
I say this all of the time in the comment section, but I think a lot of people think
that I'm just saying something cliche, but I want you to focus on time, instead of intensity.
So what I want you to do is set at time - you can even go right to our playlists.
Say, for instance, you're say 30 minutes of workouts.
You can hit random, pick whatever workout - or have a planned workout - but what I want
you to do when you find that workout is to press play.
Do whatever you have to do to get to that play button and then whatever comes is whatever
may, alright?
[lol] So if you have to modify every single move, or modify every other move or take multiple
breaks throughout the workout, or sometimes you're sitting down and you're getting up...
I want you to commit to doing that 30 minutes and doing the best that you can do... and
that's going to depend on your mood, on your state of being, on your belief systems, on
your physical ability - all of that - but I want you to commit to the time, because
that most important thing is that you get up every day and do it.
When I started working out, what I did every day was 10 minutes of being on the elliptical
- something that you wouldn't think is going to lead to being successful, as far as being
healthy, but doing 10 minutes a day got me active - it was something that I could do
every single day... and by doing that, I worked my way up to 20 minutes per day.... and then
30 minutes a day... and then actually 40 minutes a day... and then from there, I started doing
a DVD called S.W.A.T.... and from there, I did P90X... and then Insanity... and then
P90X and Insanity... and then I started wanting to become a trainer - and it kind of just
trickled out, but I wouldn't have done any of that if I would have came in the first
time, tried to do Insanity the first day, wasn't able to do Insanity without modifications,
and then said "You know what?
Working out isn't for me."
So focus on time, instead of intensity.
Awesome!
So we went through motivation, we went through action, now the next thing is consistency.
How do we stick with exercising?
How do we come back and kick some butt over and over again and get to that point where
we're crushing our goals and looking back, and taking those before and after pictures,
and putting them on Instagram, and encouraging everybody in our families and in our relationships
to want to do the same thing... and I'm going to give you a few tips here to do exactly
that.
So one of the best ways to stay motivated and consistent in order to crush your goals,
is to find ways to keep yourself accountable.
Now you can do this with your support group that we talked about earlier, but I found
that it's really best to find ways to also do this on a personal level - personal accountability
is the best way to go, in addition to everything else, alright?
You don't have to throw that stuff out, but this is the way to go.
So you can download fitness apps on your phone, to where you can track calories, if you want
to do that, or track your food... your diet, your steps - any of that stuff.
You can also create a weight loss journal, where you document and can put pictures - you
can get an old-school Polaroid and put pictures of yourself before & after, or you can do
this on your computer, or on Pinterest... or even create a personal account on Instagram
to where it's nothing butt dedicated to your fitness, alright?
But you want to create things that will keep you accountable to come back and kick some
butt and that you can measure... because what's measured gets conquered... what'e measured
gets accomplished, okay?
Another great way to stay motivated is when you're finished with your work out, especially
if you're doing my workouts or workouts on YouTube, is to leave a comment in the comment
section.
Now, one of the reasons that a lot of us tell you to do that, is because it does help the
videos to rank more and help more people, like yourself, who are looking for that video,
find it in the search engine, but one great thing about that is it also allows you to
be accountable - and what I've found is that people who leave comments in the comment section
tend to come back and leave more.
So I'll see a lot of day 1 comments - and the people who leave day 2 comments [on a
30 day series] tend to leave day 3 comments and all the way through, alright?
So make sure that you're leaving comments and that you're working to make yourself accountable
to come back and kick some butt the next day.
Another important thing is to make sure that you don't compare yourself to others, alright?
So you're going to have your personal Instagram account, you're going to follow me on Instagram,
you're going to see me doing all of these crazy moves, you're going to see the most
fit people EVER - and you're going to compare yourself to that, alright?
You're going to feel bad and you're going to lead more into the denial that we talked
about earlier, alright?
That's what you don't want to do.
You have to understand that everybody has their own personal journey - and even if somebody
gets there faster or got there before you, that's not your journey, that's not your fight.
So you can applaud them and you can be proud of them, but you want to fight your own battle,
and you want to work towards having a healthy mindset.
Mental health is a very important part of physical health - or any type of health, alright?
You can't have good physical health without good mental health, alright?
So make sure that you're not looking at people and deriving a negative feeling from that.
Look and see somebody kicking some butt and say "Man, you know what?
One day I can do it.
It may take 3 years, but I'm going to kick some butt and I'm going to eventually crush
my goals" - and that's going to be a better way to approach crushing your fitness goals.
Alright, so another tip that we have is to make sure that you give yourself some "wiggle
room", alright?
We don't have to be so serious all the time, and be so strict, and be so robotic, okay?
Make sure that as you're going through this that you give yourself some opportunities
to kind of gradually go into this new lifestyle that you have.
You don't want to be going "cold turkey" on stuff that you can't, okay?
So make sure that as you're looking at your diet, you're not saying "Either I have to
be 100% healthy or be 100% a glutton", okay?
You can gradually work your way into health over time, people - and that's the better
way.
Progress over time is UNDERRATED, people.
I'm telling you this - I'm dead serious, alright?
Gradually is the way to go.
Go in a different path, committing like you did by putting on this video, to go a different
path - is the way to go, alright?
So make sure that you give yourself some wiggle room, don't be too strict, don't be too hard
on yourself, alright?
Show yourself some love and kick some butt, okay?
Now the FINAL tip that I have for staying motivated is what I've found to be the absolute
best tip for being consistent - and that is to find other people to uplift, alright?
If you're helping other people, you're more likely to give up on yourself than you are
to give up on somebody that you're helping - or somebody who is looking up to you, alright?
So if you have somebody younger, or somebody who needs some help, or maybe somebody who
is equal to right now - as far as fitness goes - but doesn't have as much motivation...
help pull them up, and in doing so, you're going to help pull yourself up, alright?
And with that, I want you to go ahead and share this video with at least one person
who you know is really serious about crushing their goals, who is looking for motivation,
who is looking for fitness hacks and life hacks, and really wants to kick butt and make
this the year...
THE YEAR that they finally get in shape, alright?
So share this video right now - and if you want to join our motivated community, you
can follow us on Patreon... support us there.
It's a group of people who are positive and committed and ready to KICK SOME BUTT and
put it down there, there's lots of good perks, and it's also a great way to help support
us to bring even more content here, alright?
Leave down below in the comment section other videos that you want us to cover and also
hit the like button for more videos like this, man.
I love you all so much.
I WISH you all the absolute best with crushing your goals and until the next time we come
back and kick some butt, it's your boy Mill Hoy - take care and peace out.
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