Tuesday, July 19, 2022


Weekly column by fitness expert Cashel Hayden for the Waterford News & Star, in association with Kingfisher Fitness Club


MOTIVATION. That awful buzzword that seems more and more prevalent than ever within today’s rapidly growing fitness industry. The excuse provided for many a defeat, while also being labeled the driving force toward many a victory. So what is motivation, and how do we increase it? In this article I hope to dig just a little bit deeper.

In my experience people are often subject to short intense bursts of motivation often obtained from videos of their favorite athlete/ influencer or even their favorite song. Words of encouragement from a coach, trainer or even a friend/ partner can provide a similar dose of motivation. The problem with these short doses of motivation is they don’t tend to last very long before we are looking for our next hit.

In my experience this can be due to many not being educated on the fundamentals of motivation and the deep thinking it will often require in order to be much more consistent when looking’ to reach our goals.


‘Learn to enjoy the journey towards your goals’


So what motivates you? What gets you up in the morning? What gets you into the gym no matter how low you might feel? That last rep. That extra push on the cardio session.

First things first, let’s break motivation down. There are, in fact, two types of motivation, “intrinsic” and “extrinsic”.

Let’s address intrinsic motivation first. To be intrinsically motivated we are said to be motivated due a given level of enjoyment and/or fulfillment from partaking/ completing a certain task or activity. This is arguably one of the most powerful forms of motivation in that it is most sustainable and consistent in dosage, as we will naturally be more motivated to partake in tasks and activities which we enjoy, which in turn will usually be heavily associated with our core values – which I will touch on soon!

Now we can address the elephant in the room as it were! “Extrinsic motivation”. To be motivated due to external factors, such as money, relationships, competition, etc. The not so essential form of motivation that is often relied on to compensate for a lack of intrinsic motivation. While it can be useful to have some goals with a slightly more extrinsic origin, we must monitor this closely.

Now I am going to ask you to think a little bit deeper, we are going to see if we can address what your “core values” are. In my experience, through my own goals/ business ventures and learning from mentors, core values are a necessary requirement. The building blocks if you will, if you want to find out your “why” and what exactly it is that is going to help “motivate” (I have developed a certain level of disregard for this word as of late) you to reach your desired goals and remain consistent in what you desire to do and more importantly – who you desire to be!

You must now choose five core values, some examples could be health, Integrity, loyalty, wealth, intelligence, compassion, determination, etc. Identifying at least five core values here will help us drastically come to a conclusion of sorts on the route we must take and what is required, accountability and adherence will develop as a result of brutal honesty with yourself on what you value most. We will find it much easier to complete tasks that we feel intrinsically motivated to complete as we can develop the ability to visualize the trajectory that these tasks (if done consistently) will take us on – and how this brings us closer to our goals.

“The man who loves walking, will walk further than the man who loves the destination” – Unknown.

Learn to enjoy the journey towards your goals. Find simple tasks you can do each day that bring you closer to your goals. There’s no such thing as the best/right time here. The time to start was always, and is always, yesterday.

No one writes books about the view from Mt. Everest.

They write about the journey.

Enjoy the process and see what it means to become the best version of yourself.

Motivation isn’t our problem. We just haven’t figured out why we started and why exactly it is that we want to get there.

I hope someone out there found some of this information useful here, just some food for thought. For any questions in relation to this topic or training, nutrition, etc. or for coaching inquiries simply message me on my business page on instagram @coachedbycashel_ or by email – [email protected]

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By Cashel Hayden
Contact Newsdesk: 051 874951

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