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Episode 17

Staying motivated – Carrie Veatch, MA

Painted wall Malacca Malaysia

Feel like you don’t want to do anything? Can’t get motivated?

In this episode, Carrie Veatch, MA, gives us a fresh take on staying motivated. Carrie is a high performance and mindset coach who also practices CrossFit. She’s a former therapist who now coaches women to bust through self-doubt and build wildly profitable online businesses

Don’t count on being self-motivated

  • Don’t rely on motivation in the traditional sense. Instead, build good habits and determine which habits are going to serve you best in terms of your goals.
  • Take small steps for big changes. Those little changes build up over time for amazing results.
  • Trust yourself, trust the process. You’re exactly where you need to be.
  • Action is always required, but it starts with our thoughts.
  • Return to who you were when you were little. You felt worthy and deserving. You believed in possibilities. You had big dreams. Tap into that again.
  • Find someone to be accountable to. When you go it alone, you start and stop. It’s hard to keep any kind of momentum going.
  • Be willing to show up for yourself and put effort into you and your goals.

Highlights: How to stay motivated, break bad habits, and get results

Make micro changes

Figure out what micro changes you can make to your habits and daily life to get the things that you want to have or goals you aspire to hit.

Empower yourself

Step into those empowered thoughts versus your old “unempowered” thoughts… not the old version of you that wants to shrink down and not believe that she/he is capable, worthy and can create anything.

Stop perfectionism and trust yourself

If you’re a perfectionist, you may often feel like you are not doing enough. Make yourself “enough” and trust the process. Lean into some thought work and trust that you are exactly where you need to be, learning the lessons you need to be learning right now.

Remember that you are deserving

Go back to who you were when you were little. The one who dreamed, who felt worthy and deserving. The one who showed up and asked for what they needed.  The one you were before world beat you down, or told you who you couldn’t be, or weren’t supposed to be.

Who would they be right now? Re-activate your imagination and start dreaming around that. Believe in possibilities like a child would.  

Celebrate along the way

We often don’t celebrate the little things. We just look at the big picture. “Oh, I’m not there yet. Oh, I can’t believe I didn’t lose my X amount of weight this week or this month.” And we’re always “uncelebrating.” The more grateful we are and the more we celebrate all the little things, the more it compounds over time.  All of a sudden you have these big, amazing things happening. That keeps you motivated.

Get help breaking old habits and creating new ones

If you hire support to keep you accountable, you would actually get to your goal quicker than with a start stop pattern. It would be much easier stick with the new good habits you’ve created because you would haveingrained them into your mind and routine. A good coach believes in you a little bit more than you believe in yourself. That’s the magic. If you aren’t financially ready for a coach, join a Facebook group to stay accountable.

Explore what you believe about yourself

Ask yourself, “what things am I believing? What do I believe about what I’m capable of, or what I’m worth?” Whether it’s business, health, or relationships, it’s all the same dynamic with the same steps. It’s the same belief system. Our beliefs will always dictate our actions.

Force commitment in the beginning

Putting your running shoes by the door, laying out your workout clothes out the night before, committing to a class where there’s a fine if you don’t show up… There are so many different ways that you can actually commit to yourself and your health. Then, when your brain says, “I’m tired. I don’t feel like it,” you’ve already decided ahead of time that you’re going to do it. You’ve made it harder to take the easy way out.

Photo: Malacca, Malaysia


Helen is an author, entrepreneur, certified personal trainer, and lifestyle coach. She lost over 80 pounds and kept it off for 16 years. She loves travel, chocolate, and cats.