Before we get started, let’s get something straight:
The top athletes in the world don’t wake up excited and 100% motivated to train every day. They’re not riding some invisible wave of constant and continuous motivation that keeps them going.
They show up every day because there’s a deeper, more deliberate goal fueling them. They’ve built systems, processes, schedules and habits that carry them through each day… even when they don’t feel like it.
At BGB CrossFit, we teach our clients how to build those same systems—and it works. Every. Single. Time.
Here’s how:
1. Get a coach.
A coach keeps you accountable, removes guesswork, and adjusts your plan when life happens. Don’t rely on your own willpower—rely on structure. Coaches, whether it’s fitness, nutrition, mindset or a combination of both, have expert level knowledge in their field, have worked with clients who’ve experienced similar struggles or plateaus as you may encounter and can help steer you in the right direction based on your situation.
2. Win fast.
The brain loves progress! And the faster you can show it a win, the more likely you are to want to keep going to get to the next win. Your first few weeks should deliver clear, visible wins. More energy. Better sleep. A lift that felt easier than last time. It all counts…. and it should all be celebrated!
3. Have a plan for what comes after.
6-week challenges are fine, but what happens next. If there’s no follow-up; no exit strategy; no plan for what happens week 7 and beyond, the motivation dies fast. This is where coaching helps you 10X your results because they will be there and help you see what’s next.
4. Make it automatic.
It takes, on average, about 90 days to turn effort into habit. Show up however you can as often as you can. Pack your gym bag the night before. Plan your meals before the week starts. Schedule grocery shopping, meal prep, workouts and recovery on your calendar as if they were work meetings or doctor’s appointments. Stack the wins. Watch as it becomes second nature.
5. Track everything.
Use your phone, a whiteboard, or a notebook; whatever is easiest and makes the most sense for you. Record workouts, daily energy levels, nutrition intake, sleep (hours, bed times, wake up times), and wins. Patterns appear—and they help you stay focused and moving forward.
6. Prep ahead.
Don’t wing it. You’re not ready for that until you’ve made living a healthy lifestyle a priority for over a year. Winging it with your fitness and nutrition is the equivalent of you showing up unprepared to a work presentation. Plan your workouts and meals. Prep them ahead of time. Remove friction and obstacles wherever possible so choosing to do it is no longer a choice, but your way of life.
7. Aim for consistency, not perfection.
The people who train 3–4x/week consistently get better results than the ones who go hard for two weeks and then disappear. This is true for both training and nutrition. The biggest reason 30 day, 6- week or other challenges fail to yield sustainable results for people is because they train you to try to throw the life you’ve been living away for a short period of time to be perfect at food, workouts, water, etc instead of teaching you how to incorporate those things into the actual life you have to live every day. You know, that one where you’ve got a job, a commute, a family, a social life and more that all require time and effort too. The people who weave healthier habits into that already exisiting life are the ones who see long term progress quicker that those who yo-yo multiple times every year.
You don’t need motivation. You need a system. You need support and accountability. You need somewhere that’s going to help you incorporate steps 1-7 in a way that fits you.
We can help you build it. Let’s get started.
