What is motivation?

Motivation is the reason why some one will do something it is the goals they have set them self and why they want to achieve these things.

You need to have a reason to do something or you will not do it some people can natural motivate them self while others need the encouragement from others.

Types of motivation

Intrinsic motivation:

This type of motivation is internal they are doing something because they have a passion for it and enjoy seeing the results and there progress.

Extrinsic motivation:

This motivation is external and comes from things such as what other people are doing.

This can also be getting the motivation from what you can gain from something such as the money and fame it will bring.

Reasons for motivation

Rewards– they get something from it

Fear of the consequences– want to avoid something bad from happening.

Achievements – like the feeling of achieving something they have worked hard for

Self Growth – Feel like they are improving and getting better

Stronger mindset – feel stronger and more in control of there mind and body

Social reasons – feelings of belonging in a club or around other people

Positive and negative motivation

Positive motivation is looking for the good things that will happen when you are focused on doing something.

Negative motivation is focusing on what could go wrong and the problems that might happen if you do not do well in something.

Goals

Having goals will give you something to work towards write down both your long term and short term goals and the steps you will take to get there.

Focus

you are more than likely to remain focused if you are genuinely interested in your goals and have a passion for what you are doing.

Do it for yourself

Whatever it is you have set your mind to do it for you and no one else do fall into the trap of comparing yourself to others instead think of ways you can better yourself.

Track your progress

It can be motivational to see your progress and how far you have come you can do this by keep a diary or taking photos and videos of whatever it is you are doing.

Rewards

Reward yourself once you have achieved something or made some progress this will give you something to look forward to.

Make it happen

No one is going to do it for you they can give you advice and help you on your journey but unless you really want it to happen it never will.

Look forward not backwards

Look at how far you have come and where you use to be compared to now change your thought process to focus on what you have achieved instead of what you have not.

What makes people more motivated than others

When someone has a passion for what they do it becomes easy for them to do it.

It becomes an obsession and will be all they think and talk about they will visualise them self achieving the things they want.

When you enjoy what you do you will have no problem getting up earlier to reach your goals or make sacrifices in order to better yourself and get to the place you want.

Money/ fame

you are only focused on the money and fame and that is what motivates you to do what you do.

But this can only take you so far it will never make you feel truly satisfied or accomplished.

Wanting to be the best

Some people just do not like losing or others being better than them they may be a perfectionist and always working on them self and there goals.

The thought of losing or not being the best will motivate them to continue doing what they do it will make you want to make the sacrifices in order to be number one.

Helping people

People can be motivated by helping other people and seeing that what they are doing is having a positive impacted on other peoples life.

Passion

Most people become successful because of the passion they have for what the do.

You can tell when someone is passionate about something by the amount of effort they put into it and by the way they talk about it.

If you are someone who wakes up every morning only to go to work but you hate your job you do it for the money and to pay the bills.

then when you do not have to work you tend to sleep longer and have a lazy day and not really no much with your life you will never reach your full potential.

Motivation comes from a passion to do well in something when you are not doing it just for the money.

People think they will be happier with more money a bigger house and more followers they want to be accepted.

They fear what people will think of then if they are different so instead most people never follow there dreams due to fear of judgement.

6am: Cross fit

40 minute run

shadow sparring: 5 rounds 5 minutes

Work on head movement, faints, footwork

Round one: free style

Round two: boxing

Round three: knees/ elbows

Round four: kicks

Round five: free style

Bodyweight workout

EMOM x 3

Round one:

• 10 burpees
• 10 lunge jumps
• 10 squat jumps

Round two

• 10 press up burpees
• 10 spider press up
• 10 shoulder taps

Round three

• 10 leg raises
• 10 bicycles
• 10 alt toe touch

Bag work: 10 rounds 3 minutes

1. Free style
2. Jab- teep – cross -teep
3. Free style
4. Jab-Teep-cross-Teep
5. Free style
6. Frees style
7. double jab-cross-jab-cross-head kick
8. Free style
9. Double jab-cross-jab-cross-head kick
10. Free style

100 licks each leg

100 alternative kicks

200 clinch knees

100 teeps

Body weight workout

40 seconds exercise – 20 second rest x 6

high knees

plank jacks

power squats

4 climbers – 1 burpee

Abs: 45 second exercise – 15 second rest

1. plank knee grab
2. Plank kick through
3. Plank
4. bicycles
5. rainbow plank
6. side plank ( 20 secs each side)
7. elbow – knee sit up
8. legs raised sit ups
9. leg raises
10. side leans

6-7pm: Wrestling PT

30 minute run

10-12am: Sparring

2:45-3:45pm: PT

Working on head movement

Slip to left -roll-slip jab-come back out

Padwork

6pm: 20 minute run

50 burpees

50 squat jumps

50 lunge jumps

50 press ups

50 sit ups

100 mountain climbers