Julia Buckley

3 MENTAL TRICKS TO STAY CONSISTENT WITHOUT MOTIVATION 🤯

1. DON’T ASK IF YOU FEEL LIKE IT.

Your workout should be decided in advance, not based on your mood when the time comes. Don’t open a negotiation with yourself. Workout time = workout. It’s happening. No debate.

2. PLAN YOUR WHEN.

“I’ll work out three times next week” is an intention. “I’ll work out Monday, Wednesday and Friday at 6pm” is a plan. Psychology calls this an implementation intention. Don’t be vague. Plan your workout for a specific day and, crucially, a specific time.

3. DON’T TRUST IMMEDIATE COMFORT.

Your brain naturally overvalues immediate rewards, so when workout time arrives it will tell you that skipping it now and doing it later would be easier. Maybe it would. Do it now anyway.

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BONUS MINDSET TIP
The goal isn’t to become someone who’s always motivated. It’s to become someone who doesn’t need to be. That’s incredibly powerful.

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GET IT:
If you want to ingrain this way of thinking and get your body fitter and stronger, I’ve got you. In my workouts, I coach your mindset at the same time as pushing you towards outstanding physical results.

Link in comments.
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Fifteen minutes with someone you love is infinitely better than no time with them at all.

A quick snack is better than not eating. A few minutes outside is better than a whole day indoors. A short walk, one chapter of a book, ten minutes doing something you love... Of course it all counts.

But that doesn't mean 15 minutes is all these things deserve.

The things that really matter in life are worth making proper time for. Cook and enjoy eating a good meal. Spend an afternoon with people you love. Go somewhere beautiful and stay a while.

Exercise belongs in that category too.

If 15 minutes is all you do, it absolutely counts.

But I don’t love the direction fitness has taken, where exercise is increasingly sold as something that should take up as little of our lives as possible.

Ten minute "snack workouts". "Fifteen minutes of fitness". "Let's get it over with.".... Squeeze it into a gap after other things...

Please stop to remember that your body is where you live your whole life.

It deserves more than whatever time is left over. You deserve more. xx

I love making workouts that are challenging, athletic and creative, with that wave of satisfaction that hits when you finish.

When it really lands, the feeling is almost cleansing, if you know what I mean?

We all train at our own level, but I believe a good workout programme should reward the time and effort you put in with results you can see and feel.

I think lately that’s too often forgotten in the current rush towards shorter, easier workouts. Making exercise easy to fit in is useful, but if our workouts never ask enough of us to produce results, we lose one of the biggest reasons to keep coming back - the satisfaction of seeing what our effort has achieved.

If that’s what you want, I’m here for you.

In case you need to hear it: It's not too late. Give yourself just 4 weeks of my workouts & you WILL see change. Link in comments.

Workouts not delivering results? Try mine FREE.

One click for instant access to this ace workout on YouTube. Get ready for strength, sweat, and that satisfying feeling tomorrow when your muscles let you know they’re growing.

Don’t forget to share so your friends don’t miss out. 🙌💞

30 MIN FULL BODY DUMBBELL WORKOUT | No Jumping | Strength + Cardio 30 MIN FULL BODY DUMBBELL WORKOUT | No Jumping | Strength + Cardio...

Trying to control what everyone thinks of you tanks your energy and gives you nothing.

Invest that same energy in your workouts and you get strength, fitness, energy, calmness and confidence.

Please give yourself chance to find out how different that feels. 💪xx

Since I got breast implants, I’ve become MUCH more aware of what my b***s are doing during exercise.

There are definitely moves (especially jumping) I'm VERY aware that I have two implants in there. 😂

It’s one of those things nobody really talks about and after all these years, I’m only just discovering what it’s like to exercise with bigger b***s. Life's always giving us new lessons and unexpected lessons, right?🤷‍♀️

NOT EVERYONE WANTS TO SEE YOU THRIVE

The criticism or disapproval thrown at us as we progress in fitness really sucks. Insecurity or jealousy can trigger it even from people you most expected to support you.

Keep your eyes open to what this is really about. The difficult reality is that your progress is very likely to bring up complicated emotions and defensiveness in people around you.

The thing you must never do is hold yourself back to make them feel better. You must keep going after what you want. In fact, that's the best thing you can do for them too.

Eventually they’ll realise they can’t pull you back and stop trying. Sometimes something really special happens along the way... they get inspired and take action to become happier in themselves too.

For now though, keep your eyes on the prize and let other people say what they say. It's just noise, we don't have to listen.

You've got this. 💪

This is how to exercise when you're emotionally drained.

We all have times when we feel empty, sad, anxious or completely wrung out and we simply don't have it in us to do our normal workouts.

When that happens, I make the goal ridiculously easy. Usually 10 minutes of gentle movement.

I pick an easy session, use very light weights or none, choose beginner modifications and put zero pressure on myself to complete reps.

Often once I get started I carry on for longer. But that's not the goal and I don't think about that before I start.

Even when I don't, those 10 minutes ALWAYS make my day at least a tiny bit better and that's worth a lot.

So, if you're in that place today, take the pressure off and make easy movement a win. The mindset and habit you build by getting something done on down days will do at least as much for your long term results as beasting your workouts on your good days.

Expect to have both kinds of days and be ready for them. You've got this. x

**If you do workout videos I have a question for you.**

I sometimes get asked if there’s a free trial for my members site.

I used to offer one, but it caused problems that I just couldn’t make workable as a one-woman business. I manage everything myself, including the workouts, website, tech, membership systems, customer comms... all of it.

So instead, I make a selection of complete workouts from the site permanently available free on my YouTube channel. I also share clips from loads more here, plus individual exercises and moves anyone can take away and use in their own workouts.

My thinking is that gives people plenty of chance to see what my workouts are like before they buy anything.

And membership itself is under £15 for a whole month.

You know I talk straight, so I’ll just ask you straight:

**Do you think that’s enough of a “try before you buy”?**

If you’ve ever considered joining but the lack of a free trial has put you off, tell me. I genuinely want to know.