HOW TO GET AND STAY MOTIVATED | top tips for self-discipline

[@sjdelacy7712]

There are plenty of people with phDs in sport science who can't communicate their knowledge half as well as you do. Keep learning and keep sharing your insights. You've got something unique and worthwhile to contribute to this space.

[@JustinaErcole]

thank you!! this is so kind

[@wavey_95]

I treated myself to an early Black Friday gift and got a walking pad, slowly getting my at home set up ready for the cold weather. First snow of the year in Ontario today 🫶

[@JustinaErcole]

Love that!!

[@rainy560]

On the days, where I don't feel like going to the gym, I try to think of the exercises I like, and really want to improve. It helps me get out the door. And I have yet to have a single session, I regretted!

[@JustinaErcole]

i loveeeee that!

[@joyyboyy1]

I personally LOVE when your personality shines through in these slice of life videos. It helps me feel like you're a real, normal person and I am/can also be real while being an educated, disciplined, and nuanced person! Thanks for the fun vid and insight!

[@JustinaErcole]

awww this comment made my day! grateful to have you here :)

[@cupofcozy708]

You must've read my mind, I needed this! I struggled with discipline and motivation with working out, and it dramatically changed the past year and a half. But I've been struggling with motivation recently, especially this holiday season, as I'm dealing with the first holiday without my mother. Thank you ❤

[@JustinaErcole]

Sending you a big virtual hug ❤️

[@eoa363]

Not sure where else to put this, but I just want to mention (hopefully not for the first time) how much I appreciate your content. You give me so much to think about. (And, being a yoga teacher, I have absolutely been bringing these concepts into my classes.)

[@JustinaErcole]

thank you so much! this made my night :)

[@musicrase66]

Ooo would love a video on how you do your google calendar/google sheets! It looks so neat and organized

[@JustinaErcole]

i have a potential idea for a video like that :) stay tuned!

[@sherryg1838]

I’m eating the ALDIs sunflower chopped salad as I’m watching this lol. I struggle with cooking dinner, I really hate to cook. I get home from work around 2 pm, and it’s tempting to eat a late lunch and take a nap on the couch. But then I don’t get anything done afterwards, as I’m too sluggish. If after work, I eat a quick snack, exercise, take a shower, and then plan dinner, I can get it all done. Then I can relax in the evening.

[@JustinaErcole]

maybe try ingredient prepping! so on the weekend prepping a 2-3 proteins and carbs that can be thrown together with different ingredients and sauces for meals.

[@spanditanandi8560]

As someone who struggles with consistency, this was the most needed video❤ also, please would you consider doing a video on how to create a fitness routine that supports dancing?

[@dianehutchinson9257]

Yessss! That would be amazing 🤩

[@JustinaErcole]

noted!

[@IzzysTravelDiaries]

I miss the days when I had a system. Then I had a baby. Currently my system is cram as much stuff I can do into my day and try to get to bed before 1am.

[@JustinaErcole]

you just have a new system for this time!

[@ValentinaBuzzoni89]

I'd love to have the energy to film all my monthly content in one week, but it feels so intimidating! You're amazing

[@JustinaErcole]

It was exhausting and hard to tell if it was worth it because my “easy week” is now, which means I’m just traveling for the holiday lol

[@ValentinaBuzzoni89]

@JustinaErcole oh wow! First of all happy Thanksgiving, secondly, hopefully not every easy week will be occupied by occurrences of some sort xx

[@axhlo]

Really enjoyed this video Justina! Also whatever that combo is at 14:00 looks freaking badass.

[@Soyunpandaa]

Really great tips! I have tried to be this organized with meals and work but always fail after a month or two. Maybe it's time to try again with different systems as you say, find the one that works for me. (= Thanks for the videos, always great quality!

[@JustinaErcole]

so glad you enjoyed!

[@jennterry6977]

Great tips and always love a Zooey sighting!

[@JustinaErcole]

Glad you enjoyed Jenn!

[@fionaearp8032]

So excited for the build program! 🎉

[@JustinaErcole]

Me too!!

[@susannal1314]

For eating healthy lunches, I recently added souper cubes to my storage options (there are generic options). That way I can easily freeze the soups, stews and other dishes that I make for dinner in large quantities in portioned sizes. Then I can rotate through the options each day so I don’t have to eat the same thing every day. Also if you like Indian style foods, rainbow plant life has some wonderful recipe options (I am not vegan but I was trying to up my veggie intake).

[@JustinaErcole]

loveeee that!

[@MsJujubee3]

Yesssss get that CSCS queen!! You got this!!

[@JustinaErcole]

fingers crossed!

[@Viki1066]

So, December is coming, and I was wondering if you have planned a new Vlogmas this year. I know it must be demanding to make it, but I really loved the series.

[@JustinaErcole]

I’m going to address it at the end of tomorrow’s video 👀

[@KathehFIT]

Yeah I kinda do a system with editing and working out. And studying.. and I’m a mom too and how have a part time job so it’s hard.

[@user-gp9es3rd3e]

I think the trick is to find exercise that you actually enjoy doing. Theoretically you can force yourself to do something that you dont like or that bores you, but it is easier if you actually enjoy the process at least a bit

[@user-gp9es3rd3e]

And if you don't like the thing, the outcome should exert a big enough pull to overcome the slog. But sometimes it isn't strong enough!

[@debbystragier2154]

For me working out is the same as cleaning, I never feel motivated to do it but I know I feel better when i’m done with it 😂

[@JustinaErcole]

100%!

[@lydschnid61]

Justina, what is your Reebok bench? It looks really cool!

[@axhlo]

It's in her Amazon store in her description! I'd been wanting some kind of bench at home for a long time and I finally got it and soooo happy I did.

[@JustinaErcole]

it's the reebok deck! I also made a video reviewing it. overall super positive purchase :)

[@lydschnid61]

@@JustinaErcole Thanks, Justina!

[@MeeksLp]

Hi Justine, would you consider doing a video about how to become an online PT,I am currently a face to face PT which I love but I’m considering taking in some online clients as I’ve had lots of enquiries from potential clients that just live to far from me that I’d really like to help. I know you do online real time coaching which is what I’d like to do. I don’t just want to send Programs to clients to follow I actually want to watch them and coach them alongside as they do each session.

[@JustinaErcole]

i made a ton of videos about this back in 2020!

[@JustSheilz]

someone told me if you don't want to do it, just promise you'll do 5-10 minutes. Then most of the time you'll finish.

[@JustinaErcole]

that's excellent advice

[@Jazmin_Ortega]

How do you change the Google calendar colors? I hate mine, yours look so soothing!

[@JustinaErcole]

There’s an option when you click on your calendar settings! I just googled it and there’s tons of videos that show you how.

[@Jazmin_Ortega]

@@JustinaErcole I'll check it out, thanks!

[@SmIlE-nc4iw]

Hey quick question… is there anything wrong with using a goblet squat instead of a barbell variation? Especially as someone whose main goal is running, not hypertrophy.

[@JustinaErcole]

I don’t see why not! But if your main goal is to support your running, you absolutely want to focus on unilateral variations.

[@creationslandscapedesigns]

I love my google calendar. This week I am fighting/recovering from a cold so my workouts have been non existent. Anyhoo I also don't count macros or calories or whatever.

[@JustinaErcole]

you'll get back to it when you're recovered!

[@KathehFIT]

The imposter syndrome is reallll even for me too.im doing ACSM CPT it’s… fking hard😅

[@adamtakacs5197]

to boost: bananas and potassium helped my sleep yesterday. I'm probaby deficient. A banana contains more potassium - 400-450mg - than a tablett (Panangin Forte contains 316mg+216mg Mg).

[@maggiesagarra]

On the days I don't feel like working out, I remind myself of who I am, who I want to become, and what is non-negotiable to embody that. I also think about how proud and accomplished I will feel just 45-60 minutes later! :)

[@JustinaErcole]

i love that!

[@KathehFIT]

The rat I’m not not shocked its nyc😅😅😅

[@Blindfold-Me]

I just feel like it’s so damn complicated. “Lose weight, but then your gonna need to bulk back up, then lose again, then bulk and lose and it’s like dude… I used to be obese… why can’t working hard and eatting right just be good enough to get a decent body ugh! (Sorry to rant, and not blaming you, just venting in a safe space)

[@JustinaErcole]

No apology needed! I totally hear you. I would start smaller. Pick one thing to focus on and get really good at that for a while. Then add in another thing and get really good at that. Then another. If you ever need a little guidance on where to start, shoot me an email ❤️

[@loenietune]

Cats 'n rats babeyy 🐈 🐁

[@JustinaErcole]

hahahaha the nyc anthem

[@dakotahoggard22]

First

[@JustinaErcole]

Hiiiii 👋

[@dianehutchinson9257]

Nothing useful to add, just commenting for the algorithm ☺️

[@JustinaErcole]

thanks diane!

[@NiijiGoddessFitness]

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