Lost Your Motivation? Here's What I Tell My Coaching Clients

If there's one thing I hear over and over again in coaching, it's this: "I've just lost my motivation."

Maybe you started the year or your health journey feeling excited. Maybe you were meal prepping, walking every day, drinking your water, and feeling like this time was going to be different.

Then life happened. Work got busy. The kids needed you. Vacation came around. Stress crept in.

And suddenly the motivation you had at the beginning feels...gone. Pretty much bye bye.

If you've ever felt that way, you're not alone. And here’s the thing - this is super normal!

The good news is this:

You don't have to feel motivated every day to make progress.

In fact, I don't think motivation is what carries most people to their goals. It’s the action of their day to day that support goals.

Habits do. Routines do. Small choices repeated over and over again do.

And perhaps most importantly...The ability to reconnect to your goals after you've drifted away.

The reality is that motivation can be fleeting. It’s often there when things are going really well and it dissipates when life gets tough.

Let’s dive deeper into what you can do to support motivation and moving forward in general.

Motivation Comes and Goes (And That's Completely Normal)

Motivation is an emotion. Some days you'll have plenty of it. Other days you won't.

That's true for everyone.

The mistake many of us make is believing that when motivation disappears, we've somehow failed.

But losing motivation isn't failure. It's honestly just part of being human.

Instead of asking,

"How do I get motivated again?"

I encourage clients to ask,

"What can I do today that keeps me connected to my goals?"

That question changes everything.

5 Ways to Regain Motivation (Without Waiting to Feel Motivated)

1. Reconnect to your bigger picture.

When you're feeling stuck, zoom out.

Why did you start in the first place?

Maybe your goal wasn't actually about losing weight.

Maybe it was about:

Having more energy.
Feeling stronger.
Keeping up with your kids.
Improving your health.
Feeling confident in your body.
Living a longer, healthier life.

The number on the scale is rarely the whole story.

Reconnect with the life you're trying to create—not just the goal you're trying to reach.

2. Make the next step ridiculously simple.

One of the biggest motivation killers is feeling overwhelmed.

Instead of trying to restart everything...

Pick one habit.

Drink your water.

Go for a ten-minute walk.

Cook one healthy dinner.

Track your protein.

Small actions build momentum.

Momentum often creates motivation—not the other way around.

3. Choose habits you actually enjoy.

One of the biggest lessons I've learned as a coach is this:

You don't have to force yourself into someone else's version of healthy living.

If you hate running...

Don't run.

If meal prep for seven days stresses you out...

Prep two days instead.

If lifting weights isn't your thing...

Try Pilates, swimming, pickleball, hiking, dance, or strength classes.

The habits you enjoy are almost always the habits you'll continue.

4. Check in before you push harder.

Sometimes what looks like "low motivation" is actually something else.

Maybe you're exhausted.

Maybe you're overwhelmed.

Maybe you're not eating enough.

Maybe you've been trying to be perfect instead of consistent.

Before assuming you're lazy, pause and ask:

What am I actually needing right now?

That simple question often leads to much better solutions than self-criticism ever could.

5. Trust your routines more than your feelings.

This is probably the biggest mindset shift I can offer.

Your feelings will change.

Your routines can stay.

There will always be mornings when you don't feel like exercising.

Days when healthy eating sounds impossible.

Weeks when life gets chaotic.

That's okay.

Keep coming back to the habits that anchor you.

Those small daily actions become something you can rely on—even when motivation isn't there.

Motivation Follows Action

Here's something I see all the time. People think they need motivation before they take action. Or they need it to be the perfect situation with the perfect circumstances, etc. That type of thinking keeps you stuck in waiting mode. Motivation, more often than not, needs action.

You go for the walk...and then you feel motivated.

You prep one healthy meal...and then you want to make another.

You complete one workout...and suddenly you're excited to keep going.

Action creates momentum.
Momentum builds confidence.
Confidence fuels consistency.
And consistency creates results.

Coach's Note

One of the biggest shifts I've made in my own life—and one of the biggest things I teach my clients—is to stop waiting for the perfect feeling before taking action.

Instead, ask yourself:

What's one small thing I can do today that moves me toward the person I want to become?

Maybe it's drinking another glass of water.

It could just be putting your walking shoes on.

Maybe it's eating one balanced meal.

It might be a simply deciding that today is a fresh start.

Ultimately, the truth is:

You don't have to feel motivated to move forward.

You simply have to keep reconnecting to the habits that support the life you're trying to create.

Some days that will feel easy. Some days it won't (because that’s life and that’s normal). Both are part of the process.

Keep Diving Into More Resources

SAY HELLO TO CUSTOMIZED WELLNESS & WEIGHT LOSS WITH THE BODY INSIGHT METHOD

Real, lasting health isn't about following more rules or restrictions—it's about creating balanced wellness that's unique for your body & your lifestyle.

Whether you want to boost energy, improve overall health or lose weight — you’ll learn to notice your body's unique signals, understand what they're telling you, and create a personalized approach to wellness that fits your life.

Includes:

5 Learning Modules, 12 Week Guided Action Plan, Recipes, Meal Plans, Resources & Tracking Tools

3I Framework for Mindset & Goal Setting
Biofeedback & The 4P’s: Customize for Your Body & Your Lifestyle
The Health First Approach to Metabolism
Mindful & Intuitive Eating
The AIM Method: Awareness, Adaptation & Integration
12 Week Guided Action Plan: Build Your Wellness Roadmap
Recipes & Meal Plans: 650+ Recipes & Meal Plans
Tools & Resources - Habit trackers, reflection exercises, and implementation guides.

Learn More Now: The Body Insight Method

August 2, 2026

Food & Nutrition

Strawberry Rhubarb Chia Oatmeal

As summer starts winding down and routines begin to return, having a few easy breakfasts you can prep ahead can make healthy eating so much easier.

This Strawberry Rhubarb Chia Oatmeal is a simple combination of creamy rolled oats and a naturally sweet strawberry-rhubarb chia topping. It's packed with fiber and made with just a handful of wholesome ingredients, making it a delicious option for busy mornings, back-to-school breakfasts, or meal prep.

And don't feel like you have to stick with strawberries and rhubarb. Once you have the basic idea down, you can use the same chia fruit topping with whatever fruit you have on hand.

Daily Wellness

It's Not Willpower: What Your Cravings Might Actually Be Telling You

A client asked me a question yesterday that I thought was worth sharing because it gets at something I talk about all the time when we’re working on eating habits and sustainable weight loss. Often times, I draw inspiration from questions that I’m asked or certain scenarios that clients present to me. I figure if they’re asking - some of you are wondering too.

She said, “I always want a cookie. There’s a point almost every day when I want one. Is that just a thought distortion, or does it mean I’m weak-willed?”

My answer was simple: that cookie could mean a lot of different things.

And figuring out what it means is much more useful than deciding that you have no willpower.

This is actually what I teach on a daily basis and what I work with clients on - finding the source of the challenge and then learning how to decode it so you can take the steps to move forward.

July 28, 2026

The Real Reason Diets Don't Work

A client told me recently, "I hope this is the one. I've tried everything else."

She was talking about a new high-protein plan. And I've heard some version of that sentence more times than I can count — keto, low-carb, macros, whatever the current program happens to be. There's always this quiet hope attached to it: maybe this is finally the thing that works.

Here's what stands out to me every single time. It's never about the diet.

If you're someone who keeps searching outside yourself for the right diet, the right protocol, the perfect plan — you're probably always going to be searching. Not because you haven't found the right one yet. Because the thing you're actually looking for isn't a plan at all.

July 26, 2026

Why You Keep Getting Stuck At the Same Weight (And What To Do About It)

One of my coaching clients recently said something to me about her journey and I thought the subject of the conversation was worth sharing. I’ve changed some of the information to protect the client but the concepts remain the same.

"I always get to this certain weight... and then I just can't seem to get past it. I always get stuck here, and I really don't want to end up stuck again."

As soon as she said it, something really stood out to me. Not because I didn’t believe her. I absolutely believe her. It had more to do with the way she is thinking than anything else…

Healthy Bang Bang Chicken Skewers

If you're looking for a dinner that's packed with flavor but still simple enough for a busy weeknight, these Healthy Bang Bang Chicken Skewers are about to earn a spot in your regular meal rotation.

Tender grilled chicken is lightly seasoned, brushed with a creamy sweet chili sauce while it cooks, and finished with an extra drizzle just before serving. Paired with grilled asparagus and zucchini, this meal is colorful, satisfying, and full of fresh summer flavor.

One of my favorite things about this recipe is how versatile it is. Enjoy it straight off the grill for dinner, slice the leftovers over a salad for lunch, tuck the chicken into lettuce wraps, or serve it over rice bowls for easy meal prep throughout the week.

July 25, 2026

Constipation on a GLP-1? Here's Why It Happens (and What You Can Do About It)

One of the questions I hear all the time from coaching clients taking GLP-1 medications is:

"Is it normal to feel constipated?"

Or sometimes they'll say,

"I just don't feel...normal anymore."

I’m writing this blog post because I know that, for some people, it can also be a little bit hard to talk about. It might feel a little bit embarrassing to ask. I figured I could create a safe reference point through a blog post so you can get some of your questions answered.

Bruschetta Grilled Chicken with Sun-dried Tomatoes

When the weather is still warm but life starts getting busy again, simple meals that feel fresh, satisfying, and easy to repurpose become some of the best recipes to keep on repeat.

This grilled chicken with sun-dried tomato bruschetta is one of those meals. It's packed with lean protein, colorful vegetables, fresh herbs, and healthy fats, making it just as perfect for a weeknight dinner as it is for meal prep.

One of my favorite things about this recipe is how versatile it is. Serve it with grilled vegetables, rice, or pasta for dinner, then slice the leftover chicken over a salad for lunch the next day or tuck it into a wrap for an easy grab-and-go meal.

If you're looking for a simple Mediterranean-inspired dinner that feels restaurant-worthy without requiring much effort, this recipe is one you'll come back to all season long.

July 23, 2026

Nature as Medicine: Why Stepping Away From Your Daily Routine Can Help Soothe Your Nervous System

Most of us know the feeling. Your shoulders sit somewhere near your ears, your mind races through tomorrow's to-do list before today's is even finished, and your phone buzzes with one more notification demanding attention right now.

This is the baseline for a lot of modern life, and our bodies are paying the price. The nervous system, the intricate network that governs how we respond to stress, rest, and everything in between, was never designed to run at a constant simmer.

There is a simple, research-backed antidote that doesn't require a prescription or a subscription: nature. Stepping outside, even briefly, can shift the body out of a stress response and into a state of genuine rest.

This article explores why that shift happens, what the science says about it, and how you can build small doses of the outdoors into a life that often feels too busy to slow down.

10 Healthy Trader Joe's Meals That Take 10–15 Minutes

July 21, 2026

Food & Nutrition, Daily Wellness

10 Healthy Trader Joe's Meals That Take 10–15 Minutes

One question I get all the time is, "What do you eat when you're busy?"

The answer is that I eat what’s a combination of easy and healthy.

Like many people, I have days where I don't have the time—or honestly, the desire—to spend an hour cooking dinner. That's where Trader Joe's has become one of my favorite places to stock up on simple ingredients that make healthy eating feel realistic. Plus, it’s also a little more budget friendly.

These aren't gourmet meals. They're the quick lunches and dinners I actually make during busy weeks when I need something nourishing on the table in about 10 to 15 minutes.

July 19, 2026

Family-Friendly Healthy Meals: Build Your Own Salad Bar

One of the biggest challenges I hear from many of our health coaching clients is how to stay on track with nutrition while cooking for a family. Eating healthy for a family can get a little tricky. With school, sports, and busy work schedules, dinner can quickly become one of the most stressful parts of the day.

Maybe one child doesn't like tomatoes. Your spouse wants extra protein. You're trying to eat more vegetables and stay on track with your health goals.

If you're tired of making multiple dinners to satisfy everyone at the table, a build-your-own salad bar might be the simple solution you've been looking for.

By setting out a variety of proteins, vegetables, healthy fats, and toppings, each family member can create a meal they enjoy while you only have to prepare one dinner.

Learning Center

Search…

5 Tips To Regain Motivation