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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How Letting Go of Perfect Makes You a Better, Stronger Athlete You’ve met this athlete before. Maybe you’ve been this athlete. They walk into the gym, glance at the whiteboard, and instantly transform into a human measuring stick. “RX or bust.” “If I can’t do it perfectly, what’s the point?” “Everyone else makes this look easy—what’s wrong with me?” It’s the soundtrack of perfectionism… and nothing will stall your fitness faster. Here’s the truth worth tattooing on your gym bag: Athletes who let go of perfection always outpace those who chase it. Always. Because the athletes who prioritize movement quality, smart scaling, and consistent effort? They build strength like a savings account—quietly, steadily, and compounding while no one is looking. Let’s dig into how dropping perfection can make you fitter, happier, and more resilient—inside the gym and everywhere else. The Athlete Who Chases Perfect Usually Burns Out First Picture two athletes. Athlete A stares down the workout with the intensity of someone about to duel a medieval dragon. The barbell is heavy. The reps are high. The standard is RX. They’re going in—even if it destroys them. Athlete B looks at the same workout and thinks, “Okay… how do I move well today?” Maybe they scale the load. Adjust the movement. Change the stimulus. They set their ego gently in the corner like a toddler who skipped nap time. Now fast-forward six months. Athlete A has been sidelined twice with back tweaks. They’ve skipped more classes than they’ve attended because they’re frustrated they can’t hit RX every day. Their progress is a graveyard of “almosts.” Athlete B? Moving better than ever. Lifting more weight with cleaner mechanics. Feeling confident in workouts. Actually enjoying training. The difference isn’t talent. It’s mindset. Perfection is the fast track to burnout.Consistency is the slow, steady, undefeated champion. Pain Point #1: Perfection Leads to Poor Movement Quality Perfection whispers these lies: - “If you scale, you’re weak.” - “If you can’t hit RX, you’re behind.” - “If other people can do it, you should too.” This mindset pushes athletes into loads, skills, and intensities they aren’t ready for. It’s like forcing a toddler to sprint before they can walk—they’re going to faceplant. When you chase perfect instead of progress: - You rush your reps. - You ignore your body’s signals. - You jump into skills without building the foundation. - You load the bar before earning the position. And sooner or later, your body hits the brakes for you. Usually in the form of a tweak, a strain, or a big old “I can’t lift my arms today.” Here’s the irony: The athletes who scale intelligently end up improving fastest. Why? Because scaling lets you: - Reinforce high-quality movement. - Build strength progressively. - Train consistently without long layoffs. - Keep intensity appropriate , not punishing. Perfection forces you into movements you can’t control. Progress invites you to master the ones you can. Pain Point #2: Perfection Kills Joy and Confidence Let’s be honest: Nothing sucks the joy out of training faster than feeling like you’re “not good enough.” Perfection convinces athletes they’re behind, failing, or somehow less capable because they aren’t performing like the person next to them. Except… You’re not supposed to be training like the person next to you. You’re supposed to be training for your goals, your abilities, your season of life. When athletes chase perfect: - Every workout becomes a test they’re anxiously trying not to fail. - Every mistake feels like proof they’re not progressing. - Every scaled option feels like a scarlet letter. - Every comparison becomes a punch to their self-esteem. But when athletes embrace progress: - Workouts become opportunities to learn, not pass/fail exams. - Mistakes become data, not failures. - Scaling becomes strategy, not shame. - Progress becomes visible because you’re actually looking for it. The joy comes back. And with joy comes confidence. And with confidence comes the magic ingredient of fitness: consistency. No one sticks with something that constantly makes them feel behind. Everyone sticks with something that makes them feel *stronger* over time. So… How Do You Let Go of Perfect? Here’s the trick: You don’t need to overhaul your mindset. You just need one simple question before every workout: “What helps me move well today?” Not: ❌ “What’s RX?” ❌ “What are other people doing?” ❌ “What makes me look the most impressive?” ❌ “What’s the hardest possible version?” But instead: ✔️ “What lets me train with intention?” ✔️ “What matches the intended stimulus?” ✔️ “What keeps me consistent this week?” ✔️ “What helps me build a skill instead of forcing one?” This one question rewires everything. Because when you focus on moving well today, you automatically: - Choose appropriate loading - Improve mechanics - Train smarter, not harder - Stay injury-free - Build confidence - Create long-term momentum Perfect athletes burn fast and bright. Progress-focused athletes burn steady and long. The Progress Mindset Changes More Than Your Fitness When you let go of perfect inside the gym, it spills into the rest of your life: - You stop waiting for the “right time” to start healthy habits. - You stop beating yourself up for minor slip-ups. - You stop trying to overhaul everything at once. - You start building small, meaningful routines that stick. It’s the difference between: Trying to build Rome in a dayvs.Laying one solid brick every day for a year. Spoiler: Rome gets built faster. Conclusion: Your Imperfect Effort Is the Reason You Succeed The path to lifelong strength, health, and confidence is not paved with perfect workouts or flawless reps. It’s paved with: - Showing up. - Scaling smart. - Focusing on quality. - Tracking tiny wins. - Choosing movement over ego. So the next time you catch yourself spiraling into perfection mode, pause and ask: “What helps me move well today?” Choose that. Choose progress. Choose the small, consistent wins. Because perfection won’t make you a stronger athlete— but progress absolutely will.
The holidays are full of celebration - family time, great food, and once-a-year traditions. They can also toss routines aside. The good news: you don’t have to choose between enjoying the season and feeling your best. With a few simple strategies, you can eat, drink, and be merry without feeling sluggish or off track in January. These are my go-to tips to help you stay balanced, energized, and fully present… because feeling good shouldn’t take a holiday. Savor Once-a-Year Favorites (Skip the Everyday Stuff) Seasonal treats are meant to be enjoyed. Spend your splurges on the dishes you truly love - Grandma’s pie, your aunt’s famous cookies - rather than store-bought snacks you can have any time. Slow down and actually taste the special stuff. One holiday dessert won’t derail progress. Pro tip: Don’t arrive starving. A light protein-and-fiber snack beforehand helps you choose intentionally and enjoy reasonable portions. Mingle and Make Memories (Not Just with the Buffet) Holiday gatherings are about people and moments. Fill your plate, then step away from the food table. Chat, play a game, take photos, or hang with the kids. If you need something in your hands, hold water, seltzer, or a small plate of veggies. Socializing away from the snacks reduces mindless nibbling and makes the night more meaningful. Load Up on Veggies and Protein First Aim for ½ plate veggies and ¼ plate protein (turkey, ham, tofu). Use the remaining space for the starchy sides or dessert you truly want. Veggies and protein increase fullness and make portion control easy while still leaving room for favorites. Hydrate and Sleep Like It Matters (Because It Does) Keep water nearby all day and between party drinks. Hydration supports energy and helps manage cravings. Prioritize 7–8 hours of sleep when you can - being well-rested steadies appetite, mood, and decision-making. If You Drink, Do It Smart (Mocktails Welcome) Set a limit and sip slowly. Alternate : one alcoholic drink, then water, seltzer, NA beer, or a mocktail. Choose lighter options : dry wine, light beer, or spirits with soda and citrus. Go festive without alcohol : zero-proof cocktails, NA beers, or spiced cider deliver the vibe without the hangover. Stick With Simple Structure (Most of the Time) Consistency on non-party days is the secret. Meal prep or plan basics : veggies, lean proteins, whole-food carbs. Keep easy options ready (pre-chopped veggies, yogurt, nuts). Consider help : locally, Meal Me; nationwide, Factor - prepped meals save time and keep you aligned with goals. Keep regular meal times : steady meals stabilize energy and reduce the “I’m starving” spiral. Keep Moving Some movement always beats none. Keep your routine, scaled to the season : if you usually train 4–5 days, two is still a win. Make it festive : family walk after dinner, holiday lights stroll, quick at-home yoga, a Turkey Trot, backyard games, dance while you bake. New here? Start small now : one class a week or a 15-minute walk daily builds a habit that feels effortless in January. Embrace Balance Perfection isn’t the goal - consistency is. Enjoy the foods you love, hydrate, sleep well, move your body, and return to your usual rhythm at the next meal. Focus on people and memories, not food rules. That’s how you finish the season happy and healthy. Want More Support? Accountability and community : Join CrossFit Roselle for coach-led classes, clear programming, and a supportive crew that keeps you consistent. Or consider personal training to customize your workouts to your specific goals and align them with your schedule! Personalized nutrition help : Book one-on-one coaching for a plan that fits your life, holiday chaos included. Ready to keep your momentum through the holidays? Book a no-sweat intro (click that red button in the top, right-hand corner) or send an email to Lynne@crossfitroselle.com, and we’ll get you started on the best path to success.
When Krishna and I met for his goal review back in March, he was honest about where he was struggling. His last marathon had been a grind. Cardio-wise, he felt fine, but when it came to strength, he hit a wall. Fast forward to this fall, and the story looks very different. Krishna ran the New York City Marathon , one of the toughest, hilliest courses around. Not only did he finish strong - within 30 seconds of his Chicago time on a much harder route - but he recovered faster than ever. “Doing CrossFit often in the last few weeks helped me a lot,” he said. “The main difference was recovery. I flew back the next morning and wasn’t tired or exhausted.” That’s what consistency does. In September and October, Krishna committed to his CrossFit training, showing up with purpose and putting in the work to build the strength that had been missing from his marathon prep. He also made small, steady changes outside the gym - like sticking to a nutrition habit of no late-night eating after 7:30 PM. Simple, consistent actions that made a big difference in how he felt. Running long distances demands endurance. But running them well demands strength, stability, and recovery. Krishna’s story is proof that when you balance both, you don’t just survive the marathon - you thrive through it. 👏 Huge congratulations, Krishna! Your hard work is inspiring!
