What To Do When You’re Not Motivated

Motivation can be very hard to come by… but when it does, you get excited, and ready to make a change.

However, if you only act when motivation rolls around… well, you probably won’t get much, if anything, done at all.

Watch the video below to learn why:

Action Must Precede Motivation

Video Notes:

2 Types of motivation:

  1. short-term – the moment you get excited to make a change. It’s usually spurred by seeing an image of a physique you aspire to having, or hearing about a friend who lost 20 pounds in 12 weeks.
  2. long-term – what comes from lots of consistent action, and practice, which turns into a positive feedback loop (hint: this is what we’re after)

We cover one of the ‘Six Perils’ from my book Stay Leaner, Longer.

It’s called Information Overload (having so much information that it keeps you from doing anything).

3 Main Points

1:27 — 1. you must act in spite of being motivated.

Main IDEA: Motivation is not something that happens very often, so you must do something, regardless of ‘feeling motivated’ all the time.

2:50 — 2. Take advantage of the instantaneous motivation.

Write it down, and capture your emotions and desires during that time to reference later when you have zero motivation.

3:19 — 3. How to make sure you stay motivated.

sll_ipad1-215x300The basis of ensuring you remain motivated is all about creating habits. After you’ve created the habits, you then create the constraints.

Over time, you’l get better and better results, which allows you more motivation. It compounds over time, but it only comes if you act in spite of not always feeling like doing something.

To learn more about discovering why you might be struggling with motivation, and learning how to create better habits that serve you forever, check out Stay Leaner, Longer.

Also – some spots are now open for coaching. If you need help getting into the new year properly, and reaching your goals, check out the coaching page.

Weighing The Risks – How Weekend Athletics Can Ruin Your Gainz


What do you want?

Strength? Aesthetics? More athletic ability?

It’s important to know because the goal you choose will determine the steps you take take, as well as the precautions you may have to consider.

A few weeks ago I got the email every coach hates to get.

It read something like the following:

“JC, Really Bad news.. We had an Alumni Rugby game this Saturday, and I went up for a kickoff and got hit wrong, landed on the ball and broke two ribs.. I can’t workout or run or anything for 4-6 weeks. What am I supposed to do now?”

This is the worst. Here we have someone who started off so well, only to be derailed by an injury.

While most people won’t find themselves breaking ribs too often, injuries incurred from physical activity are bound to happen the longer you’re pushing your limits.

Something I always discourage clients from is activity that interferes with their primary goal, as well as those that come with high risk and little reward.

This is why I highly discourage my  otherwise inexperienced clients (those who have no previous athletic experience) from sprinting, or even going for long jogs as a part of their cardio plan.

Intervals? Sometimes, but only as long as the impact is low, and controlled. [Read more…]

Why Motivation Is Useless: Bruce Lee’s Take


Today, the name Bruce Lee is synonymous with martial arts, self-actualization and worldwide stardom.

But this wasn’t always the case.

As an immigrant to the United States from Hong Kong in 1959, Bruce was relatively unknown in his new country. At the age of 28 with his largest notable TV role, The Green Hornet, flopping harder than a fish on dry land and a family of three to provide for, his chances of success were in limbo.

Frustrated and ready for a change of fortune, he penned the following letter in 1969:

“I, Bruce Lee, will be the first highest paid Oriental super star in the United States. In return I will give the most exciting performances and render the best of quality in the capacity of an actor. Starting in 1970 I will achieve world fame and from then onward till the end of 1980 I will have in my possession $10,000,000. I will live the way I please and achieve inner harmony and happiness.”

The rest, as they say, is history.

From this point forward and before Bruce’s untimely death just 4 years later, his work output was staggering.

He redoubled his efforts, going the unconventional route and returning to Hong Kong where he used his increased level of fame there to his advantage, upgrading from minor television actor to leading man in the full-length films the world has come to know him for.

Not being one to settle he pushed forward, eventually earning the power to write, direct and choreograph the fight scenes in his movies. This lead him to collide head-on with his dreams of stardom when in 1972 one of the biggest film production companies in the United States, Warner Brothers, approached Lee to star in what would be the most successful film of his career, Enter The Dragon, grossing over $200 million dollars worldwide.

Why Motivation Is Useless

What I say next won’t be sexy, unique or groundbreaking.

Bruce Lee wasn’t special.  [Read more…]

How To Stack The Deck In Your Favor And Thoughts On Accountability


A few days ago, a trainer sent me a message that went along the lines of “Hey JC, what are you reading lately? I’m about to order some stuff from Amazon. I’m looking for any material on nutrition, training, whatever that’s non fiction.”

So my response was definitely of the non fiction category, but not necessary strength and conditioning/fitness related.

My response?

“I’m currently reading Prometheus Rising, and The Brain That Changes Itself” is what I said.

When he insisted on some fitness stuff, I let him know the last few books/products I consumed were The Cycle Diet by Scott Abel, and Leigh Peele’s Starve Mode.

Both products are fantastic, by the way, but a lot of my reading these days stretches far beyond just health and fitness material.

Lately I’m much more interested in how I can be a better coach, writer, listener, and how I can help my clients and readers create lasting change through matters surpassing great training and diet information.

Now don’t get me wrong, I’m a HUGE believer in getting the basic stuff down and it’s largely why I wrote LGN365. In the opening section of the book I talk about getting your mind right, and how if you don’t make the time for that, nothing else you do will ever work as well as it could.

The books in my response dive deep into the mind, which is of utmost interest to me lately.

In Prometheus Rising, it’s more about the possibilities of the thinker, and from what I gather thus far, is a lot of material that makes you think about thinking. One should also note this book was written in ’83, and the way the author presents his ideas are very much beyond his time.

The Brain That Changes Itself is more about how we really don’t understand much about how the brain works. There are many cases in the book that disproves the old notion that the brain functions like a ‘machine’ and that it has specialized areas.

But I’m not here to talk about the brain. I wrote this to touch upon something I feel goes unnoticed at times, but is super important. [Read more…]