Stop waiting for motivation & inspiration
Just do the thing, it's far less painful
I’ll be honest.
Since the beginning of February, I’ve felt completely brain-fried.
The last two months have been non-stop travel for a work project. As a result, I had to step back from this Substack and dedicate 100% of my mental capacity to that project.
Despite my best efforts, I really lost momentum with my fitness. I found it super challenging to work out in a new hotel gym every week and also to function in such a tired and overworked state.
Now that the project has wrapped, I’ve started going back to the gym. Every muscle in my body is crying right now.
Many of you have experienced this. You’re on a roll, exercising every day, in a groove… and then something happens… a life change, emotional rut, illness, injury, etc. that erodes your hard-earned fitness. You think about getting back in shape, but inertia keeps you right where you’re at.
Here’s the answer if you’re in this situation right now:
Just f*cking start.
If you’re waiting for motivation or inspiration, chances are you’ll keep on waiting. The only way to get motivated and inspired is to do the thing.
Momentum comes from movement
An object must be moving to have momentum; if velocity is zero, momentum is zero.
(Note: You can apply this to anything in your life that you want to start or restart.)
The hardest part is the first step and overcoming your resistance to doing something that potentially causes pain. That pain can be physical like soreness and fatigue, or emotional like embarrassment, shame, and anxiety.
What you must resolve in your mind is that the physical and emotional pain of doing the thing is much less than what you will experience if you don’t do the thing.
That pain compounds every day you put off taking your first step.
Starting (or restarting) a routine requires 2 things
The only things you need to start (or restart) a fitness routine are a (1) plan and (2) to start day 1 of the plan.
Many people make the mistake of not structuring their workouts around a plan. Even if it’s a simple one, a plan gives you a framework for what you intend to accomplish.
A plan is a container for your intentions.
I create custom plans for myself based on my goals. My current goal is to lift weights to build muscle and get stronger. It’s not complex.
Day 1: Chest + Shoulders
Day 2: Back + Biceps
Day 3: Legs
Go back to Day 1
I do 5-6 exercises each day. Each workout is timed for 1 hour.
You don’t need a perfect plan
You just need to start. It’s easy to iterate and figure out what’s working (and what’s not) once you take the first step.
For example, on Day 1, I realized I didn’t have the right starting weights. They were too heavy. So, I updated my plan.
I also realized I didn’t have enough rest programmed between each exercise. So, I updated my plan.
Now, when I do Day 1 again, it will be optimized to what I actually experienced the last time I went. You’re building on top of what you know works, and what doesn’t.
Iterate as you go.
Final thought
Starting (or restarting) any routine takes work.
You must overcome the inertia of doing nothing in order to create the momentum of doing something.
The rewards far exceed any pain you might feel taking the first step. This applies to any routine, no matter what the goal. Fitness, sobriety, learning a new skill, finding a new career, starting a new business, making new friends… the list goes on.
Getting back into a routine isn’t easy or hard. It’s a decision to start. The only question is whether you’re willing to make it. Are you?
PS
Changes are coming to this Substack. Stay tuned.
And if you’re as psyched about getting back to the gym as I am, but don’t know where to start…
Reply to this email, I will create a custom plan for you.
If you’re new here, allow me to re-introduce myself
Hi, I’m Marek, elder Millennial, entrepreneur, parent, outdoor enthusiast, fitness aficionado, plant care-giver, dog+cat lover, neurodivergent robot, and trans guy.
Several years ago, I created a product called the “Rawlogy Cork Massage Ball,” which became popular with thru hikers, backpackers, trail runners, and lots of other people who have sore feet (and backs, hips, shoulders, etc.). Last October, I combined my middle age with my gym obsession and self-help passion, and created the Rawlogy Labs Substack.
Thanks for being here!