Action Creates Motivation (Not the Other Way Around)
Lynne Steiner • March 3, 2025
Stop Waiting for Motivation—It’s Not Coming
You know that magical burst of motivation you’re waiting for? The one that’s going to launch you off the couch, into your workout gear, and straight to the gym with Rocky-style intensity?
Yeah, it’s not coming.
Motivation is like a flaky friend who always promises to show up but ghosts you at the last second. If you’re sitting around waiting to “feel ready,” you’ll be waiting forever. The truth is, motivation doesn’t come before action. Action creates motivation. And once you understand this, you’ll never get stuck again.
The Motivation Myth That’s Holding You Back
Most people believe they need motivation first—like it’s the magic key that unlocks all fitness success. They think:
👉 “Once I feel motivated, I’ll start working out.”
👉 “When I have more energy, I’ll eat healthier.”
👉 “If I get inspired, I’ll finally commit to a routine.”
But here’s the real secret: Motivation follows action, not the other way around.
That’s right. The simple act of starting—even when you don’t feel like it—triggers motivation. It’s like rolling a snowball downhill: the hardest part is that first push, but once it starts moving, momentum takes over.
Why Waiting for Motivation Leads to Nowhere
If you rely on motivation, you’re setting yourself up for inconsistency. And inconsistency is the silent killer of progress. Here’s why:
1. Motivation is as Unreliable as WiFi on an Airplane
- Some days, you’ll feel fired up. Other days, you’ll want to glue yourself to the couch and eat cereal straight from the box.
- If you only act when you “feel like it,” you’ll skip workouts, make excuses, and stall your progress.
2. Procrastination Feeds on Inaction
- The longer you wait, the harder it is to start. Your brain builds up the task into some impossible mountain when really, it’s just a few steps up a hill.
- “I’ll start Monday” turns into “I’ll start next week,” and suddenly, it’s been six months, and you’re wondering why your gym clothes still have tags on them.
Action Sparks Motivation (Not the Other Way Around)
Here’s where things get interesting. The moment you do something, no matter how small, your brain shifts gears:
🔹 You do one squat → “Well, I might as well do five more.”
🔹 You put on your workout shoes → “Eh, I guess I could go for a walk.”
🔹 You drink water instead of Diet Coke → “Maybe I’ll make a healthier choice for lunch too.”
See what’s happening? Taking action—even the tiniest step—creates momentum. Your brain starts getting on board. Your body wakes up. And before you know it, you’re in motion.
How to Trick Yourself Into Action
Now that you know motivation is overrated, here’s how to hack your brain into doing the thing even when you don’t feel like it:
1. Commit to Just 5 Minutes
- Tell yourself, “I’ll just do 5 minutes.” That’s it. No pressure.
- Once you start, you’ll probably keep going—because getting started is the hardest part.
2. Lower the Barrier to Entry
- Make things stupidly easy to begin.
- Sleep in your workout clothes. Keep a water bottle next to your bed. Set your gym shoes by the door.
3. Create a Non-Negotiable Habit
- Brush your teeth → Put on workout clothes.
- Make coffee → Do 10 air squats.
- Get home from work → Walk around the block.
- Attach your workout to something you already do daily, so it becomes second nature.
4. Remove Decision Fatigue
- If you have to “decide” whether to work out every day, you’ll give yourself too many outs.
- Instead, schedule it like an appointment—no thinking, just doing.
The Bottom Line: Motivation is Overrated
If you’re waiting to feel motivated before you take action, you’ll be stuck forever. Instead:
✔ Take action first—no matter how small.
✔ Let momentum do the rest.
✔ Stop treating workouts like an option. Make them a non-negotiable.
Your future self will thank you. Now, go do one
thing—right now. Even if it’s just standing up and stretching. Because the second you start, you’re already ahead. 🚀
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Small Business Saturday is all about supporting the local businesses that make our community strong—and at CrossFit Roselle, that means celebrating with what we do best: working out together. Join us on Saturday, Nov. 29, for two free community workouts at 8:30am and 9:30am. We’ll be running a partner workout that’s accessible to all fitness levels —whether you’re a seasoned CrossFitter or it’s your very first class, this is the perfect time to jump in, move, and have fun. Bring a friend, coworker, or your favorite family member and share the energy that makes the CFR community so special. Not sure who to bring? Don’t worry—we’ll pair you up when you arrive. Why You Shouldn’t Miss This 👉It’s completely free. No strings attached—just a great workout and great people. 👉It’s community-focused. Experience what makes CFR more than a gym—it’s a family. 👉It’s for everyone. The workout will be scalable and coach-led, so you’ll feel confident no matter your fitness level. 👉It’s a celebration of local businesses. Show your support for the small businesses that make Roselle thrive. (Visit some of our other favorites while you're at it!) 💥 Spots are limited, and these classes always fill fast! 👉 RSVP now to hold your spot: https://crossfitroselle.wodify.com/OnlineSalesPage/Main?q=Classes%7COnlineMembershipId%3D37282%26ProgramId%3D20304%26LocationId%3D3580%26IsToViewScheduleOnly%3DTrue Come sweat, laugh, and celebrate with us. You’ll leave feeling accomplished—and maybe a little inspired to keep that momentum going.
You can have your cake and feel good, too. If that sounds like wishful thinking, stay with me. Because beating sugar cravings isn’t about saying no forever, it’s about learning to say yes intelligently. We’ve all been there: you start Monday strong, eating clean and feeling virtuous. By Wednesday, you’re eyeing the cookie jar like it owes you money. Then Friday hits and suddenly you’re in a long-term relationship with a pint of Ben & Jerry’s. The good news? Those cravings don’t mean you’re weak, they mean your body is talking to you . Let’s decode the message. The Real Enemy: Restriction, Not Sugar Here’s the thing: your body doesn’t care about your 30-day challenge, your low-carb experiment, or your latest detox tea. It cares about energy balance and safety . When you cut out sugar (or anything, really), your brain goes into panic mode faster than a toddler who dropped their ice cream cone. Why? Because restriction creates scarcity, and scarcity breeds obsession. The less you “allow” something, the more your brain wants it. It’s survival wiring, not lack of willpower. Think about the last time you told yourself, “ No sugar for a week. ” What happened? You lasted two days, maybe three, before you started fantasizing about frosting. Instead of cutting sugar out, it’s time to make peace with it. Craving Clue #1: You’re Underfueled Let’s start with the simplest explanation: your body is asking for fuel . Most sugar cravings are just your brain waving a white flag, saying, “Hey, we’re running on fumes down here! Can you send some energy that actually works?” When you skip meals, eat too little protein, or live off coffee and chaos, your blood sugar crashes. And when it dips low, your body screams for the fastest fix possible: sugar. Try this instead: - Eat every 3–4 hours (consistency keeps blood sugar stable). - Prioritize protein at breakfast—think eggs, Greek yogurt, or a protein shake. - Add fiber and healthy fats to your meals to stay satisfied longer. Your body’s not being dramatic, it’s just asking for balance. Give it what it needs, and those wild cravings fade like a bad breakup. Craving Clue #2: You’re Deprived (Emotionally, Not Just Physically) Let’s talk about the other kind of hunger. Ever notice how sugar cravings strike hardest when you’re stressed, bored, or emotionally fried? That’s because sugar is comfort’s fast-pass to your brain’s reward center. It gives you a quick hit of dopamine—your feel-good chemical—and for a moment, life feels a little easier. But like any short-term fix, the crash comes fast and furious. You end up right back where you started, only now with crumbs on your shirt and guilt in your gut. Here’s how to break that cycle: - Identify the real craving: are you hungry, or just needing comfort? - Build a “stress toolkit” that doesn’t involve your pantry—try a walk, a stretch break, or even a power playlist. - Keep your environment supportive. If sweets aren’t in plain sight, you’re less likely to grab them impulsively. Remember: food can soothe, but it shouldn’t be your only coping mechanism. The 5 Strategies That Actually Work Here’s the meat (and fruit) of the matter: you don’t need to swear off sugar to feel in control. You just need to change the relationship . 1. Eat every 3–4 hours When you keep your blood sugar steady, cravings can’t sneak up and ambush you. Skipping meals is like skipping leg day—it never ends well. 2. Prioritize protein at breakfast This sets your hunger hormones straight for the day. Think of it as putting a leash on your appetite before it bolts for the cookie aisle. 3. Keep healthy “sweet fixes” handy Berries, dark chocolate, Greek yogurt, or apples with peanut butter. These satisfy your sweet tooth without hijacking your blood sugar. 4. Move your body—especially after meals A short 10-minute walk after eating helps stabilize blood sugar. Plus, it’s a great excuse to step away from your desk before your email inbox eats your soul. 5. Give yourself permission Yes, permission. The more you tell yourself certain foods are “off limits,” the louder your cravings become. When you enjoy dessert on purpose , you short-circuit the guilt and stop the binge-restrict cycle in its tracks. What Happens When You Stop Fighting Your Cravings When you shift from fighting cravings to understanding them, something amazing happens: -They lose their power. -You stop thinking about sugar all day because your brain finally trusts you to feed it what it needs. -You feel stable, energized, and in control—not because you’ve given up sweets, but because you’ve learned how to live with them. And the best part? You start enjoying your food again. Not the frantic, “I deserve this” kind of enjoyment, but the grounded, satisfied, “I’m taking care of myself” kind. The Sweet Spot (Literally) Beating sugar cravings isn’t about perfection. It’s about partnership—with your body, your habits, and yes, your dessert. So next time you reach for something sweet, don’t panic. Ask yourself: “What is my body actually asking for right now?” Sometimes the answer will be protein. Sometimes water. Sometimes… it’s just a cookie. And that’s OK. Because when you stop making food the enemy, you stop needing to fight yourself. Helpful tip: Choose one of these five strategies to focus on this week. Not all five, just one. Master the habit, then layer in the next. Before long, you’ll realize the cravings that once ruled your day are now just background noise—like a song you used to overplay but finally got tired of. Now, that’s sweet.
Picture this: You’re reaching for that heavy bag of dog food at Costco. You brace, lift, and—boom—your back twinges. You didn’t forget your strength; you forgot your foundation . Your core isn’t just a six-pack hiding under your sweatshirt. It’s your body’s power plant, the engine that stabilizes, transfers, and creates movement. Whether you’re hoisting barbells or hauling groceries, it’s your core that keeps everything working in harmony. And yet, too many people treat their core like an afterthought—something to work on after the “real” workout. Big mistake. Because when your core is weak, everything else is too. Let’s talk about why this underrated hero deserves the spotlight, and how building core strength now can keep you stronger, steadier, and more independent for decades to come. The Core: Your Body’s Built-In Support System Think of your core as the trunk of a tree. It’s not the part you show off in photos, but it’s what allows the branches (your limbs) to grow strong and flexible. Your core is made up of more than just your abs. It includes: - Deep stabilizers like the transverse abdominis (your built-in weight belt) - Spinal supporters like the multifidus and erector spinae - Hip and pelvic muscles that keep your body balanced and upright Every time you stand, twist, lift, or breathe deeply, these muscles collaborate like an orchestra to keep you steady. When even one section plays off-key—tight hip flexors, weak obliques, lazy glutes—the whole performance suffers. A strong core = harmony. A weak core = chaos. Pain Point #1: The Balance Battle Here’s a hard truth: balance doesn’t vanish overnight, it quietly erodes when you stop challenging it. You might notice it first when stepping off a curb or trying to stand on one foot to tie your shoe. That slight wobble? That’s your core saying, “ Hey, remember me?” A strong core keeps you upright when life throws curveballs—literal or figurative. It controls how your body reacts when you slip on ice, reach for a falling object, or pivot mid-step. (Real life examples: you're carrying all the groceries in one trip and the milk slips so you lunge to catch it; you're walking the dog, who spots a squirrel and tries to catch it, pulling you with him.) Without that stability, you become less confident in your movements. And confidence is the difference between feeling capable and feeling fragile. Core training builds that stability back —not with circus tricks, but with smart, functional work: - Planks and side planks for anti-extension strength - Bird dogs for cross-body coordination - Single-leg movements (step-ups, lunges) to keep balance sharp Think of it like software updates for your body: small tweaks that keep your system running smoothly so it doesn’t crash when you least expect it. Pain Point #2: The Energy Leak Ever wonder why some people look effortless doing tough workouts, or even just carrying groceries, while others seem to struggle through every motion? It’s not just conditioning. It’s core efficiency . Your core acts like a transmission, transferring energy from one part of your body to another. A weak core is like a car leaking power; you’re pressing the gas, but half the energy sputters out before reaching the wheels. You might feel it as: - Low-back fatigue during workouts - Shoulder strain during presses - Poor posture or discomfort after standing for long periods That’s your body working harder than it should because the core isn’t doing its share. The fix? Strengthen the muscles that tie everything together. Try adding these into your week: - Farmer’s carries: grip, walk, breathe—simple but brutally effective. - Front rack holds: forces your core to stabilize under load (bonus: improves posture). - Hollow holds: your spine will learn what “neutral” really feels like. Once your core wakes up, everything else becomes easier—lifting, running, even just existing in your own body with less strain. The Real Goal: Strength That Lasts Here’s the irony: we spend our youth chasing abs and our later years chasing stability . But the truth? Core strength gives you both. It’s the difference between aging gracefully and aging cautiously. It’s what allows you to play with your grandkids, shovel snow without fear, or jump into a pickup game without wondering if your back will protest. Building core strength isn’t about vanity—it’s about vitality . It’s the quiet confidence of knowing your body can handle whatever life throws at it. Helpful Tip: Train Smart, Not Fancy Forget the “30-day ab challenges” and endless crunch marathons. Your core deserves better. Here’s a simple weekly framework that actually works: - 2–3 core-focused sessions per week - Include anti-movement work (planks, carries, Pallof presses) - Add dynamic control work (hanging knee raises, side planks, rotational med ball throws) - Focus on quality over reps —feel the control, not just the burn If you’re short on time, even 5 minutes at the end of a workout is enough. Think of it as locking in your gains—sealing the envelope so nothing leaks out later. The Bottom Line You can’t outlift, outrun, or outwork a weak core. It’s your foundation—your armor—your anchor in motion. The next time you train, remember: every squat, every press, every step starts from your center. Treat it like gold. Because when your core is strong, you don’t just move better. You live better. You stand taller. You age powerfully. And you’ll never have to fear that Costco dog food bag again. 💪
