Start Strong: Why Your Motivation Dips (And What To Do About It)

Started your 6 weeks full of energy and excitement, only to find yourself losing steam a few weeks in? This episode is for you. 

We're joined by Coach Chloe to talk honestly about why motivation naturally dips, why that's completely normal, and most importantly, what you can actually do about it. 

Whether you're in the middle of your six weeks, struggling to stay consistent, or just trying to build a healthier lifestyle for the long term, this conversation will leave you feeling understood and re-energised.

In this episode we cover:

• Why motivation tends to dip around weeks three and four and why that's not a failure
• The "minimum baseline" approach and why it's your secret weapon on tough days
• How to reframe your goals beyond weight loss to find deeper, lasting motivation
• The power of scheduling your sessions 
• How to let go of the shame and all-or-nothing thinking that holds so many of us back
• Why reaching out to your coach when motivation is low is always the right move

If anything in this episode resonated with you, we'd love to hear from you. Drop us a message and let us know how you're getting on.

Transcript

SPEAKER_00 0:04

Hello and welcome back to the And Bloom Unfiltered podcast. Today I've got a very special guest with me. We've got Coach Chloe. How are you, Chloe? Oh, hello. I'm all good. How are you doing? Good, thank you. I follow your accents can be very nice in people's ears.

SPEAKER_01 0:19

I'm gonna try and speak as clearly as possible. None of my own.

SPEAKER_00 0:25

So in today's in today's podcast, we are going to be covering motivation. Something we see a lot in the gym as people go through their six weeks. Motivation does naturally dip. Chloe, at what stage in their six weeks do you normally see motivation dip for your clients?

SPEAKER_01 0:41

So I'd say it's normally around that sort of three to four week point, that initial two weeks, you know, it's something new. You've got that initial sort of excitement about starting something new, potentially nerves. Um, and then I don't want to say reality sets in, but um, yeah, I suppose it is a little bit of that, isn't it? Um, around that week three to four point where there's maybe not as much engagement, or just noticing those sort of fluctuations in in motivation and and what that means for um for the outcome and and you know the habits that you're trying to build. So yeah, probably around that sort of yeah, week three to four point.

SPEAKER_00 1:17

I think you're already right. I think it is something like once you've like committed to it, there's motive like momentum there, you've prioritised this thing, and for the first couple weeks you've probably got it in your diary already. Whereas you hit that three or four week mark and work gets more stressful, you haven't slept as well, like some things get in the way, it becomes slightly less of a priority.

SPEAKER_01 1:40

Yeah, for sure. And I think it's that is going to happen because you know, especially with our approach at strength and bloom, it's for the long term, so that dip in motivation and you know is absolutely going to happen. Um, and I know with a lot of clients potentially there's a bit of shame associated with that, that they've not been able to keep up what they set out to do, you know, that can come into like that all or nothing mentality and those sort of things, but yeah, I think it's the the understanding that it is going to happen, um, and you know, being as as clear and as planned as possible for you know that that happening, I suppose.

SPEAKER_00 2:15

Yeah, definitely. I think it's that like almost like dopamine thing where you first start something new, and you there's so many small wins at the beginning, like there's obviously small wins as you go through, but you're sticking so many boxes in the beginning, like so many things are like you're achieving loads all at the start, and then it starts to become a bit more of a routine, it potentially not necessarily boring, but it does potentially get a bit okay. I'm in this now, this is what it's gonna be. And I think if you're mentally prepared, like you said, the mindset around it, the shame. If we try and get ready, get rid of that and understand that it's gonna happen, we can prepare ourselves for it much better.

SPEAKER_01 2:52

Yeah, for sure. There was something you said there about it being boring. Um, and I think we've had conversations about this. It's it's maybe not the best way to describe it, but it becomes a bit, you know, it's quite um, I don't want to say the word sexy, but it's something new and shiny and you know, janky to start. And then the I don't want to say the reality of it sets in, but um, you know, it's not that shiny new thing. And so there's definitely a change in what that means for you know how you feel about it, and then your motivation that aligns with that. And um, I think it it's the biggest thing that it is a it's completely normal, natural, it's going to happen. So um, you know, how can we prep ahead for that? Um and just be really realistic about that. I always like the thing that you talk about, Laura, about that sort of what's the minimum baseline. Yeah, I always come back to that with clients.

SPEAKER_00 3:42

Yeah.

SPEAKER_01 3:42

Um that's where we really like.

SPEAKER_00 3:45

I've had a conversation with someone this week who wanted to do two sessions in a row, and like I think that's why we really recommend only doing two sessions start with, because it is something that you have to build in gradually. If you do too much too soon, you're gonna hit that wall, it's gonna come a lot quicker. Whereas if you know that you can schedule in those sessions week on week, and you know that you can keep that up, you're gonna keep momentum going a lot better.

SPEAKER_01 4:08

Yeah, yeah, for sure. And it's and it's great to have that motivation that you know you want to do more, but it's that uh little step-by-step process, isn't it? There was an analogy that Ash used that I quite liked. It was the filling up a jar with stones, and you you start with the big foundation stones, uh, you know, whether that's getting into those two sessions, hydration, sleep, whatever that is, and then you sort of start to fill it up with lots of other stones that might be a little bit smaller but still important. But doing that in a very sort of manageable way, and then sometimes you know, you've just got to come back to the big stones. Um, so yeah, I suppose that relates to the sort of minimum baseline that that that you speak about. Yeah, the hardest of days, what is that minimum that you want to that you want to do if you're yeah, yeah, yeah.

SPEAKER_00 4:58

I think like you talking about hardest days, like I think reframing it from something like we have to do, it's something we get to do, like it is it should be something that de-stresses you it shouldn't be another stress in your life. So making sure you can make it work, like thinking about those different motivations, instead of just being like, I have to do this because I want to lose weight. Think about your energy levels, think about how much better you're gonna feel after, like managing your mood, feeling strong, having more energy to play with your children, being more confident in your body, like there's all those things that on those days it does really hard feel really hard. Like Savannah did a really good blog post a little while ago, and it was like a hundred reasons to get into the gym. And they're like, there aren't so many reasons that you can give yourself. So I think on that week three or four, well, like what can you come up with that actually is a really good reason to get into the gym.

SPEAKER_01 5:47

Yeah, yeah. And I think that's then relates back to how important it is when you do start something, that that goal or that why, really breaking that down and really understanding that and connecting to that, not it not just being something you think that you you want to achieve, it is it something that is important to you, uh, so that in those moments you can come back to that and have that as your foundation. I always say to everyone, you know, it's definitely been worthwhile if you even feel just five percent better, and knowing that sometimes if if we're just talking about sessions themselves and getting into sessions when motivation is low, if it is just about walking through those gym doors and ticking the box and that's enough for that day, and the rest of what happens happened, you know, that then then that's great. Um, and my other little thing is these might be a little bit cliche, but they help me. It's just you know, my future self will thank me. I think that's really I find myself saying that a lot some weeks, you know. I I can't think of an example now, but just um, yeah, especially when you are sort of in the depths of motivation being low. Um, and you know, it's it's um I think for a lot of our clients it's there's a lot going on. I know we you guys spoke about in the um the menopause episode about you know how much women our clients have on their plates, especially in midlife. Um so knowing, you know, that what yeah, I suppose what what is that bare that bare minimum within those times that that we can sort of hold on to for ourselves and use to then create motivation in a different way.

SPEAKER_00 7:20

Um yeah, because I think it's really important. Like if you are looking at this as a long-term thing, like we've got members that have been with us five, six years, you cannot expect to have the best session of your life twice a week, every week for the next five years. Like you said, it's sometimes be a bare minimum, sometimes be just a tick box exercise where you get in and you get out. Yeah, like you're gonna have to set that lower, like what is that lower range of do you just go to the gym, follow up the coach is saying, pick up weights that you know you could probably lift heavier, but that's okay. And then the week after you might feel great, you come in and have a great session again, but to get over those hurdles, you're gonna have to just keep going.

SPEAKER_01 8:00

Yeah, yeah. And and not saying that to be pessimistic or anything, it's just about being real, isn't it? You know, especially if this is for the long term, those habits, it's not gonna be a straight line across a graph for sure. And it's it's um, I suppose it's it's it's get it's being okay with that and what that looks like for you, and just and just being being realistic. And I I'm not saying that in a way that's really easy, but it's I suppose it's then using your coaches and and all of those things to to really understand what's going on and reaching out and not just waiting for then motivation to arrive again. Yeah, it's especially with fluctuations of you know how we feel in ourselves week to week, um, things like that. So, yeah, so I think yeah, take it, take the shame away is a big one that I speak to a lot of clients about. Um, you know, they started off really strong and and then just they feel bad that then they don't feel that potentially in week four, and you know, why is that? Um but knowing that that is really natural, and there'll be a lot of clients that are invested in in similar ways as well.

SPEAKER_00 9:05

Yeah, I think another thing that I've seen really work for clients is just scheduling your workout so like making sure that you have that non-negotiable of Tuesday and Thursday, my 10 days, I go to sessions. If I can't make it, I've got another day, like I can maybe switch to. But if we've got clients to schedule it in like meetings, and I think when it's there and it's booked, you kind of just end up keep you just keep it up.

SPEAKER_01 9:29

Yeah, for sure. Yeah, and and yeah, looking at the week, what does it what does it look like? Where are those little pockets of time? Um, hopefully there are some, you're not completely overloaded, but you know, where are those little pockets of time that um you can use for you? And and sometimes, you know, if that's um, you know, it's not a session that week, it can it be a 15-minute walk, um, or you know, some form of movement. I suppose that comes back to that all enough approach, doesn't it? That is just because we can't do X, it doesn't mean that maybe not a different version of that. Yeah, that still keeps us on track with our goals and our habits to keep us feeling our best as possible.

SPEAKER_00 10:10

I think that really relates back to the um like future self thing that you were saying. Like, I think it's building that self-trust that like you will do something for yourself, even if, like you said, you can't get to a session. Can you just get outside for 15 minutes? Can you take a break and have a tea? Like, can you do a quick home workout? Like with videos on the app, you've got some options, yeah.

SPEAKER_01 10:30

Yeah, yeah. And that and that that is enough, you know, for that day we um, you know, really getting to know yourself and um yeah, understanding yeah, what when those moments arise, what what is that gonna look like for me that still yeah keeps me those big foundation stones in that jar that we were talking about, you know, the little stones, I don't know, having to um have protein and fibre with every meal and creatine and that can we take those away and just focus on the big stones? I like a picture, I like an analogy. So the the stones thing works for me, but um, yeah, yeah, and I think it's just completely nor normalizing those dips and just having the foresight that it is going to happen, yeah, and and planning for that and and just and taking the time to work out what those non-negotiables and those baselines are for you because they're gonna be different for everyone, aren't they?

SPEAKER_00 11:23

Yeah, and I also think it's just changing like the story in our head. I think the minute you tell yourself I've lost motivation, like you kind of shut yourself down to all any other like thing that you can do to make yourself feel better. Whereas if you reframe it like I'm building a new lifestyle, I'm doing a really good thing for myself, I'm gonna do something positive. I don't really feel up to the gym stay or I can't fit it in, but like what else can I do? Yeah, completely. Or like speak to a coach, message us, we're always here to help keep you accountable. We'd so much rather know if you were feeling lower motivation or struggling to get in, so we can help you rather than you hide from us and don't tell us because we're never gonna have a go at you for anything.

SPEAKER_01 12:06

Yeah, totally, yeah. And I think yeah, it does come back to that shame thing as well, doesn't it? And and we're all human, aren't we? I know that's a typical thing to say, but um for sure that it you're gonna feel like that at some point, and and that's where, you know, especially doing the work that we do, it's it's just that's where the I don't know, the passion comes from where people do open up about those things and and you are able to support in some way, even if that's just a a little nugget of understanding, or you know, because we have been there as well and we're gonna be there again, um, and we're probably we we feel those depths ourselves most weeks. Um so yeah, I think yeah, just just taking away, taking away the shame part, um, trying to sort of just be really realistic and that is gonna look different for everyone. So just you know, spending some time sort of figuring out what that is is for you in terms of those sort of non-negotiables and those those baselines.

SPEAKER_00 13:03

Yeah, definitely. And I think also just like you going back to the intentions and the goals, like try and come away from weight loss if that is your sole goal and focus on energy and just feeling really good in yourself and your body, and like what can what is the one thing you can do today to make yourself feel better? Because I think action always creates momentum, like if you can just do one thing, you're gonna do a lot better.

SPEAKER_01 13:25

It all adds all adds to the pot, doesn't it? Oh whatever that pot is, it is is it's all it's all worthwhile and important. Um, and yeah, it is every every day, every session isn't gonna look the same. And that takes time as well, doesn't it? And that's that's why it is that's long-term focus, isn't it? It takes time to figure out what that looks like for for us individually. Um yeah, definitely.

SPEAKER_00 13:49

So if you're listening to this and you're a bit low on motivation or anything's really resonated with you, drop recruit your message or drop us a message. We'd love to hear how you're getting on in your six weeks. If you're not in your six weeks and you just listened for motivation, I hope you took something from this. Thank you so much, Chloe. It was lovely talking to you. Thank you. See you next time. Bye. Bye bye bye.