How to Create Workout Motivation With Schedules and Rituals

Nikkiey: What's up, WarriorBabes? Hey, everyone. Happy Saturday. Nikkiey here, and welcome to our WarriorBabe Revolution rally call. Guys, I'm fucking fired up today. I'm fired up. I say it every week, but I'm in a fired up mode right now. So get ready, because this is going to be an awesome rally call. On top of me, A, being fired up, B, I'm going to push you to lower your excuses, lower the pressure and noise that surround you, and know how to move forward. Get out of your own freaking way, okay?

I know I just started this rally call off pretty freaking high level, high energy. So it's going to be a good one, guys. We'll get started in just a few minutes. So go inside the group, babes that I hear joining right now, and let the other WarriorBabes know that we're getting this call started. It's going to light some fire under everybody's butts.

The reason why I'm so fired up is because I just went through all of my VIP adjustment forms and photos, and there's one specific babe that is letting excuses really suffocate her results. She's watching people lose weight and inches, and nothing has moved on her. So I went back and looked at every week of her adjustment forms, and out of the 12 weeks, or even a little more, that she's been a VIP, nine of them she has not been on point. And she's wondering why her results aren't happening.

When I start today's topic, I'm going to throw in something I mentioned on the Q&A on Wednesday. It's going to shock everybody's systems and make you realize how excuses, and how you get in your own way, can really stop all the results that you want. You probably don't even know it. Okay? So I'm really fired up. A VIP needs a swift kick in the ass, and she's going to get it, because I'm sick and tired of people's excuses getting in the way.

I have never been an excuse person, nor do I want the people that are in WarriorBabe, especially in my VIP program, sending me excuses, because I do not handle them well. Excuses are enemies. Excuses are just reasons why you are getting in your own way. Okay? So like I said, let the other babes know that this call is getting started, and that they want to jump in really quick on today's call.

Before we get started, I wanted to run through a lot of the updates that you're seeing inside the app, which we just launched yesterday, and then we accidentally launched another one. That was my fault. So you may have seen the nice looking side of things yesterday for a little bit, and now some of the icons are not 100% there. Yeah, that was an oops, my fault. But we are hopefully going to push another update soon and everything will be back in alignment. There are just small minor details that you're probably noticing.

Other than that, everything is really starting to come together with the application. You can see there are a lot of new things: here are cardio options, here are your core workouts, here's your HIIT at home, here's a gym workout, here's a home workout. Everything is just cleaner and more of a push: here you go, and here's exactly what you do. There are a couple more components that we are working on for beginner WarriorBabes, not even taking a macro approach, just looking at how to stop the habits of fast food, stop the habits of eating junk food, stop the habits of what got you here in the first place. So that's going to be the beginner section, and then macros, our calculator and all that kind of stuff, okay?

You can definitely see those updates now, so I hope you're enjoying them. And like I said in the post, any more feedback is welcome. I want to make this the best experience. We want to serve you as much as possible with everything that puts WarriorBabe into effect, puts strong and sexy into effect, and gets you the results that you're here to achieve, okay?

If you're new to WarriorBabe, first of all, welcome to all the new WarriorBabes. I'm so excited that you're here, and excited that I get to be a part of your transformation, and the whole team gets to be a part of your transformation. The blast-off emails are emailed to you every single day for the first 14 days after you initially sign up with WarriorBabe. You want to make sure that you're using the same exact email address that you signed up with, and that you followed the prompts properly, the four steps that I walk you through after joining WarriorBabe with the application setup where you put in your email address. That's the way you're going to be triggered to get the WarriorBabe Revolution blast-off emails.

They are so important. They are going to put you in the right mindset, help you know exactly why you're here and what you're here to do, and get you setting your goals. Because if you don't set these goals, you're going to feel like you're going through the motions every single day. You're going to let procrastination get in the way. You're going to let the excuses get in the way if you have no idea what you're actually working towards. You have to set goals for yourself. And then I'm also going to help you understand exactly why you're here. What is the big reason why you want to achieve these goals? So the blast-off emails are really important. They are also inside our Facebook group in the units tab. All 14 videos are right there. If you're a go-getter and just want to do all 14, have at it, spend two days doing it. Just know that they are strategically set up to help you create long-term success, okay?

There is also a Start Here area inside the application where I welcome you and tell you where to get started. I love it. I hear a lot of babes joining. I hear a lot of dings. You guys are in for it. Welcome. Like I said in the beginning, if you missed it, I'm fired up. So anybody that's brand new, make sure you go through the Get Started Here area. I walk you through a video saying this is where you get started. Make sure you're following the blast-off emails. I'm still working on it and making it better, but everything right now that I feel is good is inside that Get Started Here area in your application.

Also, if you're new, make sure you check out that Get Started area because you're also going to see how the Facebook group works, all the rules that I put into place with our community, and why it's so empowering and so inspiring. For how to get your questions answered best, there is now an entire support area with all the support options. There's the application to figure out all your questions. Then there's the Frequently Asked Questions resource page. There's the Facebook group to ask fellow babes questions, or questions that maybe somebody else has had previously. And then there's our support email.

If you aren't going through the application to find your answers, go do that first, because I guarantee you all your questions are going to be answered there. Now it's a lot easier to find the answers that you need. Then go to the Frequently Asked Questions resource page, which is a platform of all the common questions that I get from you guys. We've built out an entire resource page for you. If the question is not answered there, then go to the Facebook group. Fellow WarriorBabes are going to help you out. If none of those are getting you where you want to be, which I highly doubt, because one of those options is going to get you the answer that you need, especially the Facebook group, then go to support. But support should be the last and final destination. support@warriorbabeblueprint.com should be the last place you go to figure out nutrition or workout-based stuff, because the Facebook group and the Frequently Asked Questions resource page are the first resources you should go to, okay?

All right. Are you ready for today's topic? I think I updated you with everything: updates in the app, the new WarriorBabes. Awesome, I love it. So let's dive into this topic, because honestly, like I said at the beginning, I'm really freaking fired up. To stem off what I said at the beginning, the reason I'm fired up is because one of my VIP babes is really letting her results get sabotaged by her excuses. The rally call's about to start. I'm looking at everybody sharing this. I hear a lot of people joining. I love it, I love it, I love it.

All right, so one of my VIP babes, like I said, has answered all of my adjustment forms for 12-plus weeks. That's something they fill out during the week: were they on point with their macros, were they on point with their workouts, how was this week, how's your digestion, how's your energy. Well, nine out of the 12-plus weeks that she's been inside as a VIP, she's answered no to being on track with her macros. And then she messages me and says, I'm wondering why I'm not losing weight. Let me just say right now, the reason why she's not is because she's falling off. She's had a grad party. She's allowed herself to eat ice cream. She's gone to a baby shower. There's been something every single week that she is letting get in her way.

So let me say this right off the bat before I actually dive into today's topic. Like I said at the beginning of this call, probably about 10 minutes ago, for anybody that just joined, let me reiterate: I don't handle excuses well. The reason why is because I've pushed out excuses for myself, and it's gotten me nowhere. So I give tough love to any excuse that I hear, because excuses aren't going to get you where you want to be. They're just holding you back. They're just bullshit reasons, the same as the dog ate your homework. Not staying on point, not staying on track, excuses are the adult version of my dog ate my homework. Okay?

So if you're allowing your excuses to get in the way, your results are going to be shit. For example, and I said this on the WarriorBabe Wednesday Q&A, if you can go Monday through Friday being on track, good job, pat on the back. But you're not going to get a high five from me unless you're on track Monday through Sunday. And then again Sunday through Sunday. And then Sunday through Sunday. I'm done putting up with this Monday through Friday crap, and then Saturday and Sunday you fall off.

Guys, let's put it in a school grade, like I said on the Wednesday Q&A. If you fall off Saturday and Sunday, that's a 71%. That's a C-minus average. A C-minus is average work that you're putting into yourself during the week. Average freaking work. So if you put in average work, you know what? Moving forward, accept the average fucking results. Because that's all you're going to get, unless you get the hell out of your own way and stop letting excuses run the show.

So for today's topic, let's talk about motivation, and the strategic way to get motivated and keep that momentum. First of all, you've got to lay the fuck off the excuses. I'm done hearing them.

Motivation can be a powerful yet tricky beast, okay? How many of you are so excited and so motivated that it's easy to just do the thing, because you're in this whirlwind of excitement? It's Saturday, it's the weekend, but you jump out of bed. You're still freaking excited to get up. You're still freaking excited to get your workout in, and you feel amazing afterwards. You're in this momentum. You have the motivation to do it.

And then how many of you find it nearly impossible to get motivated, and you feel trapped in this death spiral of procrastination? It's Saturday morning, you hit the snooze button 10 times, you get up, and you're like, oh, I don't feel like working out today. Which side of the spectrum are you on? I know not everybody is motivated. I know there are days where you don't feel like doing it. There are days on my end I don't feel like doing it. I'm not always motivated.

Motivation is not something that you find, okay? It's not something you can just go get: let me go get some motivation today. It starts within you. By the end of this rally call today, you're going to be more like the first example. And if you fall into the second example, you're going to catch yourself and be able to turn it around.

So the misconception about motivation, like I said, is that people think, I just need to get motivated, like it's something I need to find. But it's not true, okay? One of the most surprising things about motivation is that it often comes after starting a new behavior. If you listened to last week's rally call about the power of habit, and if you haven't, you need to, because today stems off from it, once you start a new behavior, that's where you pick up the motivation.

Here's a perfect example. People think that motivation arises from listening to me every week, that it lights you up when I say don't do this, do this, every week on these rally calls. But really, motivation is often the result of action, not the cause of it. Getting started, even in very small ways, like the blast-off, like taking your time in the WarriorBabe program, is a form of active inspiration that naturally produces momentum.

So yes, you can listen to me talk and talk, and you can feel so motivated afterwards. But the way to actually get motivated is to take action with the tools I share with you. When you do that and you create that action, that's where you naturally produce your own momentum. With the habits I talked about last week, fixing those bad habits that aren't serving you, your brain doesn't know the difference between a good habit and a bad habit. But once you notice the signals and signs of things that aren't moving you forward and you start to create a new one, you don't need much motivation once you've started a behavior. Because nearly all of the friction in a task is at the beginning. After you start, progress occurs more naturally. In other words, it's often easier to finish a workout than it was to start it in the first place.

How many of you find it so hard to start? I find this too. It still happens to me. I'm still a work in progress, loud and clear. I'm always going to be blunt, transparent and honest with you, babe. There are still days where I'm not motivated. There are still days where I'm sitting in my car thinking, I've got to go into the gym and do this workout. How many times has that happened to you? And then you walk through the doors and you're like, okay, am I going to be that pussy that walks back out because I don't feel like working out? No. You've already done half the battle just walking through the freaking doors. Now you're there. Now you're going to work out.

This is getting a little off topic, but just remember that your workout starts even before you walk through those doors, with the intention that you set. If you sit in your car going, oh, I have to work out, with those emotions, you're going to have a negative workout. But if you put on a good song and say, I'm here, I've got to get it done, and I'm going to get it done, and I'm going to be the best person when I walk through those doors, I'm going to give it my all because I deserve it, you see how easily you can switch your mindset around? It's literally a snap of a freaking finger, just by choosing to paint a better light around the situation, around working out, same with nutrition. All you have to do is walk through the door, and then it's easier to finish a workout than it is to start it in the first place.

All right, let me get back on point here. A very important key to getting motivated is to make it easy to start. If you make it hard on yourself, think about it, are you really going to want to do it? No. If you make it easy on yourself, are you going to want to do it? Yeah. That's why you don't need to dive into something and say, I need to hit my macros today, I needed to hit my macros yesterday. You dive into it and make it easy for you by learning, by taking action, by failing forward. And then it just becomes routine.

That moves into my second point: schedule and routine. This is a way to make it easy to start. If your workout doesn't have a time when it usually occurs, then each day you're just going to wake up thinking, oh my God, I hope I feel motivated to exercise today. If you don't have a set time that you schedule for yourself, you've got to fix that right now. You, the woman I'm talking to, deserve an hour to two hours out of your day of pleasing everybody else. Your coworkers, you please. Your kids, you please. Your husband, you please. You deserve two freaking hours scheduled where you put in work to make you better.

Setting a schedule for yourself seems simple, but it puts your decision-making on autopilot. By giving your goal a time and place to live, it makes it more likely that you will follow through regardless of your motivation levels. If you have a schedule, do this, do this, do this, the decision-making just goes on autopilot for you. I can't tell you how many people just wake up and go into fight or flight mode. They just start reacting to the day. I talked about this in the power of habit rally call last week.

Perfect example: the ones that don't set their macros up the night before. I'm talking to you, I know there are babes that do this, the ones that just track their macros as the day goes. By the end of the day, you're like, shit, I still have 20 grams of protein, I still have 50 grams of carbs, 10 grams of fat. Well, babe, if you took the time to schedule the night before, you wouldn't be in this predicament, and you wouldn't be getting hard on yourself thinking, I still have this to hit. If you schedule it and set your macros, the decision-making is on autopilot. You already know the meal you have to grab out of the fridge. You already know the meal you have to make. It's so simple. You just have to implement it and stop allowing these excuses and these things that are holding you back. If you keep doing it, you're just going to be in this routine of allowing excuses to be the better part of you, and then you're going to be wondering why nine weeks out of 15 you're not on point and why you're not seeing results.

I got a little off topic there again. But setting a schedule for yourself, scheduling your macros, scheduling your workouts, making sure that is in place, takes out all the decision-making.

Along with scheduling and routine, another way to make it super simple and easy to start something, so you easily gain motivation and momentum, is a ritual. For example, to be more consistent with your exercise, use the same exact warm-up routine in the gym. This is what I do. I walk through the doors, sometimes I have to go to the bathroom, but I walk through the doors and go to the turf area and start foam rolling. I do some active stretching. That's my routine. And then I'm not going to walk my ass back out the door because I don't feel like working out. I'm already in a routine. I'm already set. My mind is like, okay, I know what you're about to do. You're about to have a workout. So you have to set these rituals and routines for yourself.

Another example is becoming better at eating breakfast, which I know so many of you struggle with. I vividly remember working with a woman about two years ago who would tell me every single check-in, I just can't eat breakfast, I'm just not a breakfast person. If you don't change what you've been doing, then nothing is going to change moving forward. I talk about this in the comfort zone video. It's as simple as getting up earlier and making yourself goddamn breakfast. It is arguably the most important meal of the day. So if you want to become better at doing that, set up everything the night before.

When I first started my journey, I was that person. I said, I never eat breakfast, I just get up and go. The way I made the change was, A, I had a goal I was achieving. That's a side thing; you should already have that written down. But then I put myself in a ritual: I get up, I walk downstairs, and I make breakfast. I still do this. It's embedded in my head. It's autopilot now. Sometimes I find myself making my egg whites and my toast and I'm like, how did I even get here? Because it's just autopilot at that point.

So something you can do is set up everything the night before. Put your pan here, put what you're cooking with here, something you can get into on autopilot as soon as you wake up. Or make your food the night before, so you just grab it out of the fridge and go.

Rituals also remove the need to make a decision, like what should I do first? I know I've done this too, and I know you have too. Always a work in progress. You get to the gym, and thankfully you're following a WarriorBabe workout, so you know exactly what to do. But before WarriorBabe, how many times did you go to the gym and think, what should I do first? When should I do this? How should I do this? Should I do this machine first or that machine first? You're just figuring out what your workout should be while you're there, or what you should eat next. Most people never get moving because they can't decide how to get started. You want starting a behavior to be easy and automatic, so you have the strength to finish it when it becomes difficult and challenging.

So you want to make it as simple as possible, silly stupid simple. Yes, it's hard starting off, because you're throwing all of these new strategies and methods into play. But to make it easy on yourself, just take it step by step. You don't have to hit your macros in the first week of joining WarriorBabe if you've never known what macros are before. Jesus, it's like telling a baby to walk in its first seven days after birth. It's just not going to happen. So you can't be so hard on yourself, because the harder you are on yourself, the more you're going to say, eff it, I give up. And WarriorBabes don't give up, okay?

So the way you can drive momentum and drive motivation is by making sure you have a schedule, making sure you have a routine, getting into a ritual, and making it easy for you to start. Because the hardest thing for people to do is get started on a task. The friction is at the beginning. But after you start, that's where the motivation takes place. Motivation is often the result of an action. You actually have to do it first.

Plus, like I talk about in the building your confidence video inside the app, that's how you build your confidence. I can't tell you how many times I've sat and thought about something new, and I'm like, okay, I've never done this before. And then my mind starts thinking of all these scenarios of how hard it's going to be, how I'm going to suck at it. But I've never done it before, right? So how is that even real? How is that even true? If you've never done it before, you only find out it's hard by actually taking action.

And then the rituals and the routines. You'll be so surprised at how much energy you waste in your day just thinking about what you need to do next. Even just waking up and thinking about what you're going to wear, that's wasting energy. Or for those of you before you joined WarriorBabe, thinking about what you're going to eat in a day, whether you're going to go out to lunch with your coworkers, what you're going to make for dinner, that's energy you're putting out there. Think about the people that make menus at the beginning of the week for their family and just abide by them all week. That is a decision-making process that goes on autopilot for a week. And now you already know what workouts to do every single day, so that's a decision process that's already on autopilot for you.

So to finish off what I'm talking about today: stop waiting for motivation to strike you. A lightning bolt is not going to come out of the sky and say, hey, Cheryl, here's a motivation and inspiration strike for you. You actually have to be the one that takes action to get that motivation to start, and then proceeding forward with that is your momentum.

So set a schedule for your habits. This is the difference between professionals and amateurs. Please listen to me. I've gone through everything that you have gone through. The reason I have tough love is because I've had to go through it. I've had to deal with my own bullshit excuses. I've had to deal with messing up. I've had to deal with not being on point. I've had to deal with not having a schedule. I've had to deal with just guessing how I'm going to eat throughout the day. I've done it. Now, the difference that separates me from people just getting into this lifestyle is that I set it. And there's no reason for me to go off track unless I'm allowing it to happen.

Amateurs just wait until they feel inspired and motivated. You're learning how to make this process so much better for you, and you're learning how to become a pro at it. Every single day you do this, you're learning and learning and learning, and eventually these processes are going to be done for you. Setting a schedule and sticking to it eliminates the risk of you finding excuses. It eliminates the risk of procrastination. It eliminates you getting in your own way. It eliminates other people getting in your way, like coworkers wanting to go out to lunch. When you have a schedule and you stick to it, it eliminates all of those other things. If you have a goal and you stick to it, it eliminates all of that. If you create the motivation within yourself by taking action, forward momentum is inevitable.

All right, babe, that concludes my rally call for today. I hope you enjoyed it. I hope you take even more action this week. Just take more action, and get obsessed with doing it, because when you do that, results are freaking inevitable. Know what doesn't serve you, know what does serve you, and move towards what is going to serve you moving forward.

All right, let me know how you enjoyed this rally call today. Go to the Facebook group immediately after this call and let me know what you thought. And I will see you for our Q&A on Wednesday. Keep up the good work, babe. All right, bye everyone.