November 7, 2023 • 18 mins
"I wish I were more MOTIVATED" is a comment I hear a lot.
So I am breaking it down, how to feel motivated, and so much more.
Want to speak with me directly? Schedule a consultation with me HERE
Courtney
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I work 1:1 with women to lose weight permanently, using mindset and strategy. My process is exciting, life changing, and empowering. Join me!
I have 2 bits of Exciting News! I have a NEW podcast called Modern Body Modern Life....here is the link to Listen...
https://podcasts.apple.com/us/podcast/welcome-to-the-first-episode/id1720478442?i=1000637985103
And Enrollment is NOW OPEN for my March Group Program, click HERE to find all the details,
Courtney
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Unknown (00:02):
Welcome to the Courtney Gray podcast the show for women
who are ready to lose weightpermanently, and love their body
love the way they feel. Andlook, I'm going to teach you how
to stop overeating and obsessingabout food and your weight. So
you can be more confident andempowered to then create an even
bigger life. I'm life and bodycoach Courtney Gray. And each
(00:25):
week, I'm going to be teachingyou how losing and maintaining
your ideal weight can be so mucheasier than it's been in the
past, in my taking care of you,and achieving your health goals,
you will live in even moreamazing life than the one you
have lived so far. Let's getstarted. Welcome to the podcast
(00:45):
episode 95, how to motivateyourself. This is gonna be a
value packed episode, startingwith some really big news and
you're hearing about it first. Iam starting a new podcast. It's
true. Now, that doesn't meanthis one's going away. This one
is going to be hear from you.
Because I know that there aresome people that are listening
that maybe you only found me twoweeks ago and you're loving it.
(01:07):
This one isn't being deleted,you've got a lot of backlog of
episodes to listen to if you'reloving it, I'm so happy to have
you. But I'm starting a newpodcast. And that's all I'm
really gonna say, I'm going tobe kind of dropping little hints
about all of it for the nextfive episodes. And I'm going to
give you all of the details atepisode 100. Because I'm going
(01:29):
to be an episode 100 I think atthe beginning of December, maybe
second week of December is whenmy 100th episode of this podcast
will air so all the details aregoing to be there. So you're
gonna want to listen to everypodcast this week. But I wanted
to kind of sprinkle in big newsnew podcast is coming. It's very
exciting. I've been thinkingabout it for a few months now.
(01:50):
And I'm still working out allthe details. But stay tuned
every week, of course. Butnumber 100 When I get to my
100th episode, that's when I'mgoing to give you all the deets.
Also, if you live in my area. Afew maybe over a month ago, I
talked about a big event I amdoing in my area, a speech I am
going to be hosting at thisbeautiful winery called
(02:12):
almendra. Save the date February8 is going to be when that
speech happens, it's going to befree, it's going to be amazing.
It's the one that I'm going tobe giving out 100 pairs of my
Maria study earrings for anyonewho attends it's going to be
amazing. And you'll hear moreabout it in January because I
have so many other things goingon like this new podcast, I'm
getting a lot of consults andserving my people and getting
(02:34):
ready for the holidays and allthe things so but Mark your
calendars for February 8, Idon't even know what the event
is going to be called yet. ButFebruary 8, it's going to be
amazing at elmander winery, ifyou're here in my little town of
Chico, California. So let's divein to the podcast how to
motivate yourself. The firstthing I want to talk about is
changing your thoughts aboutwhat it means to be motivated. I
(02:57):
think there's a lot of peoplethat have thoughts and they say
this to me, especially when theycome on to consults or when they
start working with me. I wish Iwas motivated. I'm just not
motivated. And then sometimesthey'll tell me, you are so
motivated, I want to be morelike you. And even I have some
friends that tell me that too.
(03:17):
You're just that kind of person,you're just motivated, then they
say I'm just not that kind ofperson. And I want to say no to
all of that. I want to say whatall of those are, are just
thoughts. All of those are selfconcept beliefs. It's the way we
believe about ourselves. Andhere's the problem with all of
those thoughts. It's all fromlack. It's all from I wish but
(03:41):
it's just not for me. It's justnot who I am. I wish I could I
just don't know how I've triedand it hasn't worked for me. And
all of those thoughts reallymake you feel discouraged,
resigned, hopeless and kind ofstuck. So I want to say no to
all of those. So I want that'swhy I want you to change your
(04:03):
thoughts around what it means tobe motivated and I kind of fish
hooked you a little bit here.
I'm the name of this podcast ishow to motivate yourself. But
what I actually want to teachyou is you really don't need to
be motivated because I thinkthat there is this flaw in our
thinking. When you think ofbeing motivated. It just sounds
amazing, doesn't it? It almostsounds like me going God I can't
(04:24):
wait to work out today. Yeah,God, I just wish it was coming
sooner. And then when I'mgetting ready to work out, well,
I Oh, this is gonna feel so goodto move my body and I'm kind of
a badass to be doing this. Thatis kind of what like this
beautiful magical, like, visionof what motivated looks like and
it's just incorrect in so manyways. Motivation is not some
(04:45):
magic that you're either blessedwith or not blessed with and you
don't need it. So what I'mreally going to talk about in
this podcast now that you'rehere and I've kind of fish up to
you is how to get shit done whenyou really Don't want to get
shit done. Because you don'twant to be motivated. That's not
what really you want. So manypeople say they wish they were
(05:06):
motivated. But really whatthey're saying is they wish they
could get shit done. They wishthey did what they really
ultimately wanted to do. Theywished in the moment when their
primitive brain said, Don't goto the gym, or don't go for a
walk, it's too cold outside, eatthe food, you can start
tomorrow, they wish they knewhow to not listen to that
primitive brain. And they wishthey knew in the moment how to
(05:28):
overcome that and listen totheir prefrontal cortex that
ultimately wants what is reallybest for them. Ultimately,
that's what people want. So ifyou find yourself saying, Kai,
just need to get motivated, youdon't. So here's what you need.
And I'm gonna give you fivesteps on how to get shit done.
And I actually almost titledthis podcast how to get shit
(05:50):
done, but I'm on No, no, theymight, they might hear that and
go, Oh, that sounds like a lot.
So I got you with the how tomotivate yourself. It just
sounds so fun. And I'm gonnateach you how to get motivated.
Okay, here's how to get shitdone. Number one, except you
don't have to be motivated.
Except that there's nothingwrong with you. You're not
missing a motivation gene thatother people have. There's
(06:13):
nothing wrong with you, youdon't have to be motivated.
That's kind of simple. I'm gonnamove on to number two, except
you're not going to want to doanything in the moment. I could
talk about this for three hours.
Again, there is a misconceptionthat people that you will, if
(06:33):
you look out at the people inyour life, and I want you to
think of one person who seemslike they're they're doing well.
Maybe you can think of a fewpeople that seem like they're
doing well in different areas.
Maybe you can think of a parentthat has a really great
relationship with their child, Iguarantee you there is struggle
in that relationship, or therehas possibly been struggle in
the past. Look at a person whois really fit, you're thinking
(06:54):
they're motivated, and I'm justnot I guarantee you, that person
does not want to go to the gym,I guarantee you that person
wants all the candy and haslearned how to not eat that
candy. Think of the person thatis really successful in their
business, you think, Oh, wow,they must be really good with
money. They're just a go getter.
(07:15):
They're just they wake up earlyand make their bed in the
morning, I guarantee you theyare doing hard things that they
don't want to do in order to dothat. So what I want you to
really realize is that if youwant to get more shit done, and
if we can, if we want to callthat motivation we can you need
to accept that you're not goingto want to do it in the moment
ever. I actually think forsocial media, I've been thinking
(07:38):
about making a video of me goingthroughout my day with all the
things I don't want to do in themoment. I didn't want to record
this podcast, I didn't want tofold laundry this morning, I
didn't want to send out an emailto my jewelry list. I didn't
want to send out an email to youif you're on my coaching list. I
didn't I did want to do coffee,I did want to talk to my sister
(07:59):
and my friend. But I'm going tobe right after this podcast, I'm
going to be working out I don'twant to do it. Now. I'm not
going to do it. I want to do itfor about two minutes. And once
I'm in once I'm in I'm like God,I'm glad I'm doing this. I'm not
going to want to cook dinnertonight. I have a few tonight is
my night that I have later nightcoaching calls, one of my
coaching calls goes till 830. Idon't want to do it even though
(08:20):
I love her, I'm not going towant to do it. But here's the
magic. When you're a few minutesin, you are so glad you're in
when I'm a few minutes into thatcoaching call that starts at 730
that I'm thinking oh my god,it's 730 I want to be in my
pajamas. I'm going to be like Ilove her. I'm so glad I'm here.
I'm so glad I can help her. Thisis amazing. When I'm three
(08:42):
minutes into my workout, I'mgonna say I'm so proud of
myself, because I really did notwant to do this. And wow, I'm
getting so much stronger. Rightnow I am about let me look. I'm
about eight minutes into thispodcast. I'm about us for doing
this right now. I'm so glad I'mdoing this right now. So that's
it except that you are not goingto want to do anything in the
moment. And it does get a littlebit easier. But when I say that
(09:06):
this is what that means. Itdoesn't get easier in terms of
all of a sudden you're going towant to do it. What gets easier
is the fact that you're okaywith not wanting to do it.
Because you know, discomfort isthe way that I think what is
motive. That's what I think ismotivation. I should have looked
up the definition of motivation.
I didn't. But here's what Ithink motivation is getting shit
(09:29):
done even though you don't wantto, because you know, it's gonna
get you to where you're going.
That's what people I think,should say, that's what I want.
And accepting that you don'thave to be motivated. You're not
broken. There's nothing wrongwith you. You're not different
than other people. It's like athought error. And then to
(09:50):
accepting you're not going towant to do anything in the
moment and it will get easierbecause you're going to realize,
oh, there we go again. I'm notgoing to want to do this in the
moment. And that's okay.
I'm taking a moment to tell youthat I work privately one on one
with women to help them loseweight permanently, and create a
body they love. This is not adiet program. This is a
(10:11):
customized program to teach youhow to eat the way you want to
eat forever. No morerestriction, no more willpower,
no more losing weight only tosabotage and then gain it back
again. The problem is not you,we women are so hard on
ourselves. And we think if wecould just get motivated or more
determined, if we could find theright diet plan or cut out
(10:32):
certain foods, we will loseweight and be happy. But the
answer is changing your brainand how you think and feel,
changing your self image and howyou talk to yourself. Learning
how to trust yourself. This ishow you lose weight permanently.
It sounds too good to be true.
But I promise you it's not. Thework I do with my clients is
powerful, exciting and loving.
(10:56):
And it's hard work to but theresult is change forever. The
women I work with are smart andsuccessful in so many areas of
their life, they just haven'tbeen able to figure out their
body. This is where I come in,head to my website to schedule a
consultation. And we can talkabout all the details back to
the podcast. Number three, inorder to get shit done, make a
(11:19):
plan on how you'll jump inquick. Make it easy for
yourself. Do stuff that you knowwhat to do, right? Lay out your
clothes in the morning. So whenyou get up, you don't have to
figure too many things out. Ifyou really want to, if you have
to get up really early, like onthe days that I do a farmers
market where I get up at 4am.
And if I'm dreading it if I'mlike, oh my god, it's going to
be freezing tomorrow. I'm notfeeling that great, right? I'm
(11:42):
like, Oh no, there's some thingsthat are making this even more
challenging, right life gets inthe way, I will actually go into
the kitchen, I will set up mycoffee cup, I will set out the
coffee. And I will literally belike it's waiting for you. So
when I wake up, I think I'mready there's there's less of an
obstacle in my way to getting mewhat I want. And I love my
(12:03):
coffee in the morning. SometimesI'll even go into my studio now
that it's colder, because Idread going out to my studio.
And I will have my heaterexactly where I want it. I have
this little space heater and Imove it around. When I'm doing
jewelry, I have it by majoritytable. When I'm grinding it my
grinder I have it by my grindertable. So I'll get my coffee cup
ready. But I will actually goand move my heater. And I'll
(12:25):
even plug it in. So all I haveto do in the morning, right
before I do my coffee is I die.
So I flip the switch on myheater. And so when I get out of
bed in the morning, I know thatI'm already setting myself up to
win. So make a plan on how youwill jump in. Number four, do
the hard thing first. I think somany of us do this. We have a
(12:50):
schedule for our day, every day.
We're like, what do we got goingon tomorrow? And we look at our
day. And there's one thingright, you know, usually there's
one thing during the day, I'mlike, Oh, I don't want to pre
pay my taxes, or, oh my God, Idon't want to go to the dry
cleaners or oh my god, I don'twant to record that video. Oh my
God, I don't want to work out Idon't want to meal prep. When
(13:11):
you look at your schedule, whatis the one thing that you're
like, take me now I don't wantto do this, do that thing first.
Because here's what you're goingto want to do, here's what our
brain our brains are alwaysgoing to want us to do less,
like expend less energy, dowhatever's comfortable, and be
happy in the moment. So whatyou're going to do is you're
(13:32):
going to bump that to the end ofthe list. And you're going to
like as you go through your day,you're going to reorg and be
keeping bumping it you're gonnakeep bumping it and then what
happens a lot of the time, itliterally gets bumped to the
next day, and then the next day,and then the next day. And then
what starts to happen is youhave a habit of bumping it. And
so then you start creating astory about yourself a self
(13:54):
concept around the fact that youcan't do that you always bump
it. So my advice for you is todo that thing first. Get it off
your list. And let me tell youwhat's going to happen when you
do that. You're going to be soglad you did girl, you're going
to be so glad you did it. Anddouble down on that celebration
of being glad you did it. Getexcited, feel proud. Tell your
(14:17):
sister tell your significantother, tell your kids be like
you know, I have been wanting togo for a run for like six months
and I keep giving myselfexcuses. I did it today. I'm
amazing. And really double downon feeling proud of yourself
that will help you do it againand do it again and do it again.
And number five is I put allowyourself to be a badass, which I
(14:42):
kind of already talked about.
But here's why your brain isgoing to want to tell you your
brain is going to want to negateit. Your brain is going to want
to say Well, we did it thistime, but we'll see what happens
tomorrow. I cannot tell you howmany clients will come
mentality, I'll say, How did youdo? And they'll say, Well, I did
(15:02):
great. But like, you know, we'llsee, our brain is going to
always be an asshole. Expect it,you are going to do the hard
thing. And then your brain isgoing to try to negate that you
did that you need tointentionally celebrate
yourself. And when your brainsays, Yeah, well, we'll see what
(15:22):
happens tomorrow. You need tosay, Yeah, I can see why my
brain will say that let's wedon't have to be mad at it. Your
brain is an asshole. That'sokay. But we can say I can see,
of course, I can see why mybrain is saying that, because it
doesn't want me to do the hardthing again, because that was
hard. So it makes sense that mybrain is offering me that. But
what do I want to think? I wantto think I'm really proud of
(15:45):
myself. I want to think maybe Icould do this differently. I
want to thank you know,listening to that podcast was
pivotal for me, because I usedto think I was not a motivated
person. But now I just see it somuch more clear. And I'm
figuring it out. And let me tellyou, if you're doing these five
steps, what will happen, you arechanging you. We're not waiting
(16:09):
for some magical motivation totap us on the head and say
you're motivated, you aredeciding to get shit done, which
will make you decide that youare a person in control of their
own motivation. You don't needto wait for magical motivation.
You're changing you. You'rechanging your self concept.
(16:31):
You're changing what you knowyou're capable of. And it's so
interesting. If you've beenlistening to me for a while
you're hearing a theme. And Iwant to point this theme out. If
you want to not eat the food,you're going to have to embrace
the discomfort of wanting thefood. We don't wait for that
disc, we don't wait for thewanting to go away, we embrace
(16:51):
that word and want it and webecome friends with it. And
we're okay with it. If you wantto, quote unquote, motivate
yourself, to start working out,start doing things or whatever
it is you want to do. You needto embrace the discomfort that
in the moment, you're not goingto want to do those things, you
can really see that ourprimitive brain wants us to be
(17:12):
fat and immobile. Because in away that is safe. Anything that
is different is not safe to ourprimitive brain. Our primitive
brain wants to rinse and repeatthe things we've been doing.
Because we are alive, we mightnot be thriving. But our
primitive brain isn't in chargeof making us thrive. Our
primitive brain is in charge ofmaking us alive. Our prefrontal
(17:36):
cortex is in charge of making usthrive. The problem is, is we
all listened to our primitivebrain, because it's so much
easier in the moment. So that'sthe theme you've been hearing.
And I'm going to keep hammeringbecause I think it is the magic
to all of this. So HappyTuesday. Thank you for
listening, and I'll see you nextweek. If you are ready to lose
(17:57):
weight and keep it offpermanently, if you have tried
diets and you know they don'twork and you're ready for real
change. I would love to have aconversation with you. I coach
women privately one on one, andI'm currently offering
consultations to talk aboutworking together. click my link
in the show notes or head toCourtney Gray coaching.com Or
(18:18):
you can find me on Instagram atCourtney Gray coaching
Welcome to the Courtney Gray podcast the show for women
who are ready to lose weightpermanently, and love their body
love the way they feel. Andlook, I'm going to teach you how
to stop overeating and obsessingabout food and your weight. So
you can be more confident andempowered to then create an even
bigger life. I'm life and bodycoach Courtney Gray. And each
(00:25):
week, I'm going to be teachingyou how losing and maintaining
your ideal weight can be so mucheasier than it's been in the
past, in my taking care of you,and achieving your health goals,
you will live in even moreamazing life than the one you
have lived so far. Let's getstarted. Welcome to the podcast
(00:45):
episode 95, how to motivateyourself. This is gonna be a
value packed episode, startingwith some really big news and
you're hearing about it first. Iam starting a new podcast. It's
true. Now, that doesn't meanthis one's going away. This one
is going to be hear from you.
Because I know that there aresome people that are listening
that maybe you only found me twoweeks ago and you're loving it.
(01:07):
This one isn't being deleted,you've got a lot of backlog of
episodes to listen to if you'reloving it, I'm so happy to have
you. But I'm starting a newpodcast. And that's all I'm
really gonna say, I'm going tobe kind of dropping little hints
about all of it for the nextfive episodes. And I'm going to
give you all of the details atepisode 100. Because I'm going
(01:29):
to be an episode 100 I think atthe beginning of December, maybe
second week of December is whenmy 100th episode of this podcast
will air so all the details aregoing to be there. So you're
gonna want to listen to everypodcast this week. But I wanted
to kind of sprinkle in big newsnew podcast is coming. It's very
exciting. I've been thinkingabout it for a few months now.
(01:50):
And I'm still working out allthe details. But stay tuned
every week, of course. Butnumber 100 When I get to my
100th episode, that's when I'mgoing to give you all the deets.
Also, if you live in my area. Afew maybe over a month ago, I
talked about a big event I amdoing in my area, a speech I am
going to be hosting at thisbeautiful winery called
(02:12):
almendra. Save the date February8 is going to be when that
speech happens, it's going to befree, it's going to be amazing.
It's the one that I'm going tobe giving out 100 pairs of my
Maria study earrings for anyonewho attends it's going to be
amazing. And you'll hear moreabout it in January because I
have so many other things goingon like this new podcast, I'm
getting a lot of consults andserving my people and getting
(02:34):
ready for the holidays and allthe things so but Mark your
calendars for February 8, Idon't even know what the event
is going to be called yet. ButFebruary 8, it's going to be
amazing at elmander winery, ifyou're here in my little town of
Chico, California. So let's divein to the podcast how to
motivate yourself. The firstthing I want to talk about is
changing your thoughts aboutwhat it means to be motivated. I
(02:57):
think there's a lot of peoplethat have thoughts and they say
this to me, especially when theycome on to consults or when they
start working with me. I wish Iwas motivated. I'm just not
motivated. And then sometimesthey'll tell me, you are so
motivated, I want to be morelike you. And even I have some
friends that tell me that too.
(03:17):
You're just that kind of person,you're just motivated, then they
say I'm just not that kind ofperson. And I want to say no to
all of that. I want to say whatall of those are, are just
thoughts. All of those are selfconcept beliefs. It's the way we
believe about ourselves. Andhere's the problem with all of
those thoughts. It's all fromlack. It's all from I wish but
(03:41):
it's just not for me. It's justnot who I am. I wish I could I
just don't know how I've triedand it hasn't worked for me. And
all of those thoughts reallymake you feel discouraged,
resigned, hopeless and kind ofstuck. So I want to say no to
all of those. So I want that'swhy I want you to change your
(04:03):
thoughts around what it means tobe motivated and I kind of fish
hooked you a little bit here.
I'm the name of this podcast ishow to motivate yourself. But
what I actually want to teachyou is you really don't need to
be motivated because I thinkthat there is this flaw in our
thinking. When you think ofbeing motivated. It just sounds
amazing, doesn't it? It almostsounds like me going God I can't
(04:24):
wait to work out today. Yeah,God, I just wish it was coming
sooner. And then when I'mgetting ready to work out, well,
I Oh, this is gonna feel so goodto move my body and I'm kind of
a badass to be doing this. Thatis kind of what like this
beautiful magical, like, visionof what motivated looks like and
it's just incorrect in so manyways. Motivation is not some
(04:45):
magic that you're either blessedwith or not blessed with and you
don't need it. So what I'mreally going to talk about in
this podcast now that you'rehere and I've kind of fish up to
you is how to get shit done whenyou really Don't want to get
shit done. Because you don'twant to be motivated. That's not
what really you want. So manypeople say they wish they were
(05:06):
motivated. But really whatthey're saying is they wish they
could get shit done. They wishthey did what they really
ultimately wanted to do. Theywished in the moment when their
primitive brain said, Don't goto the gym, or don't go for a
walk, it's too cold outside, eatthe food, you can start
tomorrow, they wish they knewhow to not listen to that
primitive brain. And they wishthey knew in the moment how to
(05:28):
overcome that and listen totheir prefrontal cortex that
ultimately wants what is reallybest for them. Ultimately,
that's what people want. So ifyou find yourself saying, Kai,
just need to get motivated, youdon't. So here's what you need.
And I'm gonna give you fivesteps on how to get shit done.
And I actually almost titledthis podcast how to get shit
(05:50):
done, but I'm on No, no, theymight, they might hear that and
go, Oh, that sounds like a lot.
So I got you with the how tomotivate yourself. It just
sounds so fun. And I'm gonnateach you how to get motivated.
Okay, here's how to get shitdone. Number one, except you
don't have to be motivated.
Except that there's nothingwrong with you. You're not
missing a motivation gene thatother people have. There's
(06:13):
nothing wrong with you, youdon't have to be motivated.
That's kind of simple. I'm gonnamove on to number two, except
you're not going to want to doanything in the moment. I could
talk about this for three hours.
Again, there is a misconceptionthat people that you will, if
(06:33):
you look out at the people inyour life, and I want you to
think of one person who seemslike they're they're doing well.
Maybe you can think of a fewpeople that seem like they're
doing well in different areas.
Maybe you can think of a parentthat has a really great
relationship with their child, Iguarantee you there is struggle
in that relationship, or therehas possibly been struggle in
the past. Look at a person whois really fit, you're thinking
(06:54):
they're motivated, and I'm justnot I guarantee you, that person
does not want to go to the gym,I guarantee you that person
wants all the candy and haslearned how to not eat that
candy. Think of the person thatis really successful in their
business, you think, Oh, wow,they must be really good with
money. They're just a go getter.
(07:15):
They're just they wake up earlyand make their bed in the
morning, I guarantee you theyare doing hard things that they
don't want to do in order to dothat. So what I want you to
really realize is that if youwant to get more shit done, and
if we can, if we want to callthat motivation we can you need
to accept that you're not goingto want to do it in the moment
ever. I actually think forsocial media, I've been thinking
(07:38):
about making a video of me goingthroughout my day with all the
things I don't want to do in themoment. I didn't want to record
this podcast, I didn't want tofold laundry this morning, I
didn't want to send out an emailto my jewelry list. I didn't
want to send out an email to youif you're on my coaching list. I
didn't I did want to do coffee,I did want to talk to my sister
(07:59):
and my friend. But I'm going tobe right after this podcast, I'm
going to be working out I don'twant to do it. Now. I'm not
going to do it. I want to do itfor about two minutes. And once
I'm in once I'm in I'm like God,I'm glad I'm doing this. I'm not
going to want to cook dinnertonight. I have a few tonight is
my night that I have later nightcoaching calls, one of my
coaching calls goes till 830. Idon't want to do it even though
(08:20):
I love her, I'm not going towant to do it. But here's the
magic. When you're a few minutesin, you are so glad you're in
when I'm a few minutes into thatcoaching call that starts at 730
that I'm thinking oh my god,it's 730 I want to be in my
pajamas. I'm going to be like Ilove her. I'm so glad I'm here.
I'm so glad I can help her. Thisis amazing. When I'm three
(08:42):
minutes into my workout, I'mgonna say I'm so proud of
myself, because I really did notwant to do this. And wow, I'm
getting so much stronger. Rightnow I am about let me look. I'm
about eight minutes into thispodcast. I'm about us for doing
this right now. I'm so glad I'mdoing this right now. So that's
it except that you are not goingto want to do anything in the
moment. And it does get a littlebit easier. But when I say that
(09:06):
this is what that means. Itdoesn't get easier in terms of
all of a sudden you're going towant to do it. What gets easier
is the fact that you're okaywith not wanting to do it.
Because you know, discomfort isthe way that I think what is
motive. That's what I think ismotivation. I should have looked
up the definition of motivation.
I didn't. But here's what Ithink motivation is getting shit
(09:29):
done even though you don't wantto, because you know, it's gonna
get you to where you're going.
That's what people I think,should say, that's what I want.
And accepting that you don'thave to be motivated. You're not
broken. There's nothing wrongwith you. You're not different
than other people. It's like athought error. And then to
(09:50):
accepting you're not going towant to do anything in the
moment and it will get easierbecause you're going to realize,
oh, there we go again. I'm notgoing to want to do this in the
moment. And that's okay.
I'm taking a moment to tell youthat I work privately one on one
with women to help them loseweight permanently, and create a
body they love. This is not adiet program. This is a
(10:11):
customized program to teach youhow to eat the way you want to
eat forever. No morerestriction, no more willpower,
no more losing weight only tosabotage and then gain it back
again. The problem is not you,we women are so hard on
ourselves. And we think if wecould just get motivated or more
determined, if we could find theright diet plan or cut out
(10:32):
certain foods, we will loseweight and be happy. But the
answer is changing your brainand how you think and feel,
changing your self image and howyou talk to yourself. Learning
how to trust yourself. This ishow you lose weight permanently.
It sounds too good to be true.
But I promise you it's not. Thework I do with my clients is
powerful, exciting and loving.
(10:56):
And it's hard work to but theresult is change forever. The
women I work with are smart andsuccessful in so many areas of
their life, they just haven'tbeen able to figure out their
body. This is where I come in,head to my website to schedule a
consultation. And we can talkabout all the details back to
the podcast. Number three, inorder to get shit done, make a
(11:19):
plan on how you'll jump inquick. Make it easy for
yourself. Do stuff that you knowwhat to do, right? Lay out your
clothes in the morning. So whenyou get up, you don't have to
figure too many things out. Ifyou really want to, if you have
to get up really early, like onthe days that I do a farmers
market where I get up at 4am.
And if I'm dreading it if I'mlike, oh my god, it's going to
be freezing tomorrow. I'm notfeeling that great, right? I'm
(11:42):
like, Oh no, there's some thingsthat are making this even more
challenging, right life gets inthe way, I will actually go into
the kitchen, I will set up mycoffee cup, I will set out the
coffee. And I will literally belike it's waiting for you. So
when I wake up, I think I'mready there's there's less of an
obstacle in my way to getting mewhat I want. And I love my
(12:03):
coffee in the morning. SometimesI'll even go into my studio now
that it's colder, because Idread going out to my studio.
And I will have my heaterexactly where I want it. I have
this little space heater and Imove it around. When I'm doing
jewelry, I have it by majoritytable. When I'm grinding it my
grinder I have it by my grindertable. So I'll get my coffee cup
ready. But I will actually goand move my heater. And I'll
(12:25):
even plug it in. So all I haveto do in the morning, right
before I do my coffee is I die.
So I flip the switch on myheater. And so when I get out of
bed in the morning, I know thatI'm already setting myself up to
win. So make a plan on how youwill jump in. Number four, do
the hard thing first. I think somany of us do this. We have a
(12:50):
schedule for our day, every day.
We're like, what do we got goingon tomorrow? And we look at our
day. And there's one thingright, you know, usually there's
one thing during the day, I'mlike, Oh, I don't want to pre
pay my taxes, or, oh my God, Idon't want to go to the dry
cleaners or oh my god, I don'twant to record that video. Oh my
God, I don't want to work out Idon't want to meal prep. When
(13:11):
you look at your schedule, whatis the one thing that you're
like, take me now I don't wantto do this, do that thing first.
Because here's what you're goingto want to do, here's what our
brain our brains are alwaysgoing to want us to do less,
like expend less energy, dowhatever's comfortable, and be
happy in the moment. So whatyou're going to do is you're
(13:32):
going to bump that to the end ofthe list. And you're going to
like as you go through your day,you're going to reorg and be
keeping bumping it you're gonnakeep bumping it and then what
happens a lot of the time, itliterally gets bumped to the
next day, and then the next day,and then the next day. And then
what starts to happen is youhave a habit of bumping it. And
so then you start creating astory about yourself a self
(13:54):
concept around the fact that youcan't do that you always bump
it. So my advice for you is todo that thing first. Get it off
your list. And let me tell youwhat's going to happen when you
do that. You're going to be soglad you did girl, you're going
to be so glad you did it. Anddouble down on that celebration
of being glad you did it. Getexcited, feel proud. Tell your
(14:17):
sister tell your significantother, tell your kids be like
you know, I have been wanting togo for a run for like six months
and I keep giving myselfexcuses. I did it today. I'm
amazing. And really double downon feeling proud of yourself
that will help you do it againand do it again and do it again.
And number five is I put allowyourself to be a badass, which I
(14:42):
kind of already talked about.
But here's why your brain isgoing to want to tell you your
brain is going to want to negateit. Your brain is going to want
to say Well, we did it thistime, but we'll see what happens
tomorrow. I cannot tell you howmany clients will come
mentality, I'll say, How did youdo? And they'll say, Well, I did
(15:02):
great. But like, you know, we'llsee, our brain is going to
always be an asshole. Expect it,you are going to do the hard
thing. And then your brain isgoing to try to negate that you
did that you need tointentionally celebrate
yourself. And when your brainsays, Yeah, well, we'll see what
(15:22):
happens tomorrow. You need tosay, Yeah, I can see why my
brain will say that let's wedon't have to be mad at it. Your
brain is an asshole. That'sokay. But we can say I can see,
of course, I can see why mybrain is saying that, because it
doesn't want me to do the hardthing again, because that was
hard. So it makes sense that mybrain is offering me that. But
what do I want to think? I wantto think I'm really proud of
(15:45):
myself. I want to think maybe Icould do this differently. I
want to thank you know,listening to that podcast was
pivotal for me, because I usedto think I was not a motivated
person. But now I just see it somuch more clear. And I'm
figuring it out. And let me tellyou, if you're doing these five
steps, what will happen, you arechanging you. We're not waiting
(16:09):
for some magical motivation totap us on the head and say
you're motivated, you aredeciding to get shit done, which
will make you decide that youare a person in control of their
own motivation. You don't needto wait for magical motivation.
You're changing you. You'rechanging your self concept.
(16:31):
You're changing what you knowyou're capable of. And it's so
interesting. If you've beenlistening to me for a while
you're hearing a theme. And Iwant to point this theme out. If
you want to not eat the food,you're going to have to embrace
the discomfort of wanting thefood. We don't wait for that
disc, we don't wait for thewanting to go away, we embrace
(16:51):
that word and want it and webecome friends with it. And
we're okay with it. If you wantto, quote unquote, motivate
yourself, to start working out,start doing things or whatever
it is you want to do. You needto embrace the discomfort that
in the moment, you're not goingto want to do those things, you
can really see that ourprimitive brain wants us to be
(17:12):
fat and immobile. Because in away that is safe. Anything that
is different is not safe to ourprimitive brain. Our primitive
brain wants to rinse and repeatthe things we've been doing.
Because we are alive, we mightnot be thriving. But our
primitive brain isn't in chargeof making us thrive. Our
primitive brain is in charge ofmaking us alive. Our prefrontal
(17:36):
cortex is in charge of making usthrive. The problem is, is we
all listened to our primitivebrain, because it's so much
easier in the moment. So that'sthe theme you've been hearing.
And I'm going to keep hammeringbecause I think it is the magic
to all of this. So HappyTuesday. Thank you for
listening, and I'll see you nextweek. If you are ready to lose
(17:57):
weight and keep it offpermanently, if you have tried
diets and you know they don'twork and you're ready for real
change. I would love to have aconversation with you. I coach
women privately one on one, andI'm currently offering
consultations to talk aboutworking together. click my link
in the show notes or head toCourtney Gray coaching.com Or
(18:18):
you can find me on Instagram atCourtney Gray coaching
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