F*** Motivation. You need a system, not a pep talk.

Ah, motivation.

The flaky friend who hypes you up one day and disappears the next. One moment, you’re ready to conquer the world, crush your meal prep, hit your workouts, and nail that morning routine. The next, you’re on the couch, deep in a snack spiral, wondering where all that energy went.

If you’re relying on motivation to get stronger, healthier, or feel better in your body, you’re setting yourself up to fail before you even start.

Motivation can give you a spark, but systems will keep the fire going.

Why Goals Are Useless Without Systems

I'm a big fan of goals. They give you direction, especially during times when you don't really know what the heck is going on. They’re the destination on the map. But just having a goal is like saying, “I want to get shredded this year” or "I want to run a half marathon" without any idea how you’ll actually make that happen.

Goals are about the outcome, but systems are about the process. It's the daily grind, the habits, the structure you put in place that actually moves you forward. You can want to lose fat, gain muscle, or fix your sleep habits all you want, but if you don’t have a system for making it happen, you’re just spinning your wheels.

Without a system, goals are just wishful thinking dressed up as ambition.

Systems That Actually Help You Level Up

Let’s ditch the vague “just stay motivated” advice. Here are actual systems you can put in place right now to help you achieve your health and fitness goals.

1. Fat Loss and Muscle Building: Meal Prep Systems

Instead of telling yourself, “I’ll eat better this week,” set up a system that takes the guesswork out of your meals:

• Plan Your Meals on Sunday: Create a simple menu for the week ahead.

• Batch Cook Proteins and Veggies: Grill a few pounds of chicken, roast a tray of veggies, and prep carbs like rice or sweet potatoes in advance.

• Portion and Store: Put meals into containers so you’re not scrambling when hunger hits.

Meal prepping is the NUMBER ONE reason I stay on top of my goals. No meal prep during a busy week? I'm ordering takeout more than I'd like to admit.

2. Training Consistency: Set a Non-Negotiable Workout Schedule

Don’t wait until you “feel like it.” Put your training sessions in your calendar like a meeting you can’t skip.

Book these like appointments — if it’s in your schedule, it gets done.

3. Recovery: A Sleep Optimization Routine

You can’t out-train bad sleep. Build a pre-bed system that sets you up for rest:

• Wind Down 30 Minutes Before Bed: No screens, no work.

• Use a Sleep Tracker: Track your sleep patterns to see where you can improve.

• Create a Sleep-Friendly Environment: Cool room, blackout curtains, and no phone in bed.

4. Staying Hydrated: Water Intake Tracking

A solid hydration system keeps your body functioning at its best:

• Buy a Big-Ass Water Bottle: One you only need to refill once or twice a day.

  (I know you've all seen me with mine.)

• Set Reminders: Use phone alarms or apps to remind you to drink every hour.

• Track Daily Intake: Apps like MyFitnessPal make it simple.

5. Mental Health: Daily Mindset Reset

You won’t always feel strong, but you can set up systems to help keep your head in the game:

• 5-Minute Journaling Practice: Each morning, write down three things you’re grateful for and one goal for the day.

• Meditation Time Block: Even 5 minutes of guided meditation can lower stress and improve focus.

• Screen Detox System: Set a no-phone rule for the first and last hour of your day.

6. Accountability: Built-In Support System

You’re more likely to stick with your goals if you’re not going it alone:

• Hire a Coach or Trainer: Someone who will check in and hold you accountable. (wink, wink :) if you're looking for someone).

• Join a Group Class: You’ll show up because people expect you to.

  (For my Madison, WI folks, I'll be starting up a short group class series soon!)

• Find a Training Partner: Someone who shares your drive and will call you out if you slack.

  
  

Mindset Shifts to See Lifelong Growth, Not Just Temporary Change

If you’re stuck in the “I’ll start when I feel ready” trap, it’s time to shift your thinking.

Here’s how:

• Understanding the Non-Linear Nature of Progress

  Why It Matters: Progress isn’t linear — there are plateaus, setbacks, and fluctuations. Clients who accept this avoid the “all-or-nothing” mindset and stick with the process.

  • Example: A client’s weight fluctuates, but instead of quitting, they recognize it as part of the journey and focus on long-term trends.

• Identity Shift: “Becoming the Person Who…”

  Why It Matters: Long-term progress comes when clients stop seeing fitness as something they do and start seeing it as part of who they are.

  • Example: Instead of thinking, “I have to work out today,” they think, “I’m the kind of person who trains consistently because that’s who I am.”

• Rewiring Reward Systems

  Why It Matters: Successful clients shift how they experience rewards. Instead of seeking instant gratification (junk food, skipping workouts), they start to crave the long-term rewards of consistency.

  • Example: A client feels more satisfaction from meal prepping than ordering takeout because it aligns with their goals.

Systems Beat Motivation Every Damn Time

Motivation is a mood. Systems are habits that don’t care how you feel.

Want to see real change? Build a system that works even on your worst days — especially on your worst days. Set it up so that even if you’re tired, stressed, or feeling lazy, the path of least resistance still moves you closer to your goals.

You don’t need a pep talk.

You need a plan.

Stay strong,

Martha