Turn Motivation and Intention into Habituation

Before diving in to this post, it is important to recognize the differences between the words above.



Motivation: The specific reason(s) for carrying out a specific task or action.

Intention: The commitment to one’s self to carry out a specific task or action.

Habituation: The decrease in response to a repeated stimulus or action.


Now, why does this matter? And, how does this relate to training and fitness as a whole?


Well, the reason most of us start(ed) our fitness journey is because we are/were motivated to change something. Change our looks, change our feelings, physically and mentally, change our environments, change our behaviors. Whatever. But, generally, to change ourselves for the better. To become the best versions of ourselves. We, too, intended to act on this journey. We created schedules, we bought fitness apparel, we got gym memberships. And some of us even hired coaches and trainers.


We started.

We went.

One week?

One month?

Then we left work too late.

Then football season started.

Then we got married.

Then the weather was bad.

We lost motivation.

We lost our intention.

We stopped.


Motivation and intention come and go. Schedules change. Environments change. Things change. So we ask ourselves, how can we continue to change our looks, change our feelings, physically and mentally, change our environments, change our behaviors? How can we become the best version of ourselves when we lack motivation? How can we become the best versions of ourselves when it seems like life is going at 1,000 miles per hour?


We create habits. Habits don’t require motivation. Habits don’t require intention.


Habits are habits. And people with habits do. They do without thinking. They do without motivation. They do without intention.


So, how do we form habits to stay committed to this fitness journey? How do we form habits to be the best versions of ourselves? How do we form habits as strong as our buddy who can’t seem to stop biting his nails? How do we form habits as strong as our significant other who scrolls through Instagram before bed each night?


We make it easy on ourselves. We make it easy to start. We make it easy to start again. And again. And again. We start small. We plan ahead. We commit. We don’t allow ourselves the opportunity to think. The opportunity to think we’re too tired. The opportunity to think to lie down. The opportunity to think to stop at McDonald’s on the way home. The opportunity to think “I can’t”.


We sleep early.

We print our workout programs.

We prepare our food ahead.

We pack our water bottles.

We keep our headphones in our cars.

We take our gym clothes to work.


We make it easy to go to the gym. We make it easy to make better food choices. We make it easy to do. We make it easy to do over and over and over again. After all, habits are just tasks or actions we start over and over again. Tasks or actions too readily and easily achievable to quit.


One week.

One month.

One year.

One lifetime.

We feel better.

We look better.

We are better.


Written By: Dawit Girma


You Can't Out Train a Bad Diet

You have probably heard the saying over and over again, "You can't out train a bad diet!"  That is 100% TRUE! 

A problem many individuals face is being under-fueled to perform at their optimal level on a daily basis.  Busy schedules, long days, and a lack of planning are all contributing factors.  It is important to build a strong foundation to maximize your daily performance and workout potential.


Nutrition Habits To Maximize Performance

1. Eat breakfast every morning. A morning without breakfast is like a gas tank running on empty throughout the day.

2. Eat frequently.  Aim to eat every 3-4 hours.

3. Color your plate.  Have 7-10 servings of fruits and vegetables to help reduce inflammation and muscle soreness.

4. Eat balanced snacks.  Snacks should consist of healthy fats, fiber, and protein.

5. Post-workout recovery.  Eat at least 30-60 minutes following a workout in order to refuel, aid in muscle recovery, and reduce hunger.

6. Have a plan.  Take ownership -- make a grocery list, plan your breakfast the night before, pack your snacks, and set aside time to meal prep for the week.

Evaluate your nutrition plan to identify areas in which you can make improvements.  Change a few habits at a time -- focus on one to two weaknesses to fix.  Utilize the 85/15 Rule -- eat clean at least 85% of the time.  Always remember balance and moderation when it comes to indulging.  Once new habits are adapted, you are likely to see an improvement in energy levels, recovery time, and body composition.

Written by: Megan Osysko