Published April 25, 2021

Motivation: Finding (and Creating) It, Ep. 10

by Helen M. Ryan

Motivation to work out or lose weight is like a light switch. One day you have it and the next… poof! It's gone.

If motivation has been hard to come by lately, I've got some good news that I'll share with you on this coached walk: You can create motivation.

Episode 10A with background walking music

Episode 10B voice only


Some people seem to just be motivated, while others are searching for that little spark (where’d you go, spark?).

If you’ve ever felt like you'd rather go to the beach than get your butt in gear (procrastination?), then this is the podcast episode for you.

I'll show you simple ways to increase your drive towards losing weight, exercising more often, starting (or finishing) a project, and almost anything else on your list of goals for today… tomorrow… or this year.


  • How motivation is really created
  • What foods can help our “motivation chemical” get going
  • Simple things you can do to fire up your own tired motivation
  • How this one step will help you get inspired to work out again and again

This is a coached walk/podcast, so if you want some extra bang for your motivation buck, slip on your sneakers and head out for walk with me. It’s about 20 minutes long, enough of a walk to clear your head, fire your up, and burn some extra calories.  


Because we can't remember everything... here are the foods that can help increase dopamine, which in turn can help increase motivation:

  • Vegetables
  • Fruits (especially bananas)
  • Nuts and seeds
  • Fish
  • Eggs
  • Dairy
  • Meats
  • Soy, legumes, and beans


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Photo: Koh Lanta, Thailand