Motivation isn’t a mystical force that shows up on command. As a personal trainer and fitness coach, I see it all the time ... your drive to make positive changes can disappear without warning. And guess what? That’s completely normal! Even the most dedicated fitness professionals and clients hit motivation slumps.
Real talk: you don’t have to wait for motivation to magically return. You can build it right now with a proven, evidence-based strategy called Motivational Interviewing (MI). This approach helps you tap into your own reasons for change and turn intention into action, no waiting required.
What is Motivational Interviewing (MI)?
Forget the outdated drill sergeant mentality in fitness coaching. Motivational Interviewing is a goal-oriented style of communication that changes the game in traditional fitness coaching. Instead of barking out orders, MI uses open-ended questions, reflective listening, and a healthy dose of empathy to help you uncover your own intrinsic motivation for healthy change. This isn’t about me (your fitness instructor) telling you what to do. It’s about you discovering your own personal reasons for change.
MI was developed by clinical psychologists William Miller and Stephen Rollnick (he OGs of behavior change). The approach was originally used for substance abuse and clinical settings by health professionals, but it’s now a valuable tool in the fitness industry, especially for tackling weight loss, improving physical activity, and supporting mental health.
The Spirit of Motivational Interviewing
The spirit of motivational interviewing is built on four pillars:
Why MI Works for Fitness Goals
There's no doubt - fitness changes are hard. You know exercise is good for your body mass index, blood pressure, and mental health, but that doesn’t mean you want to do it every day. Sometimes, you’re stuck in the “I want to change, but…” phase. That’s called ambivalence, and it’s where MI shines.
Here’s how MI tackles the big fitness roadblocks:
Ambivalence: You want to lose excess weight, but you love your current routine. MI helps you explore both sides and come to your own conclusions about the importance of change.
Low Confidence: You doubt you can stick with a new training program. MI supports self-efficacy by highlighting your strengths and past wins.
Low Desire: You’re not sure you really want to make the change. MI uses open questions to help you connect with your personal reasons and the benefits of change.
Unclear Benefits: You don’t see the point. MI helps you articulate your good reasons for healthy change, whether that’s improving body image, reducing cardiovascular disease risk factors, or just feeling awesome in your own skin.
Sound familiar? MI directly addresses these struggles. It supports you through four core principles:
MI has been found effective in a range of health behaviors, including diet, weight loss, and physical fitness. It shifts the focus from "I should do this" to "I want to do this, and here's why and how".
Ready to Find Your "Why"? Here's Your AI Prompt!
This prompt is designed to guide your AI to interact with you like an MI-trained professional. It will help you dig deep, uncover your own motivations, and build a stronger foundation for lasting change.
Copy and paste this into your favorite AI tool (like ChatGPT, Perplexity, etc.):
"I'm looking to explore my motivation for [type your specific change here] I want to make. I'd like you to interact with me using the principles and 'spirit' of Motivational Interviewing (MI). My goal is to uncover my own reasons, strengths, and commitment to change, rather than receiving direct advice.
Here’s how I'd like you to respond:
- Adopt a collaborative and non-judgmental stance. Remember that MI is a partnership where I am the expert on my own life, and motivation to change comes from within me.
- Express empathy and understanding. Your responses should show that you are listening carefully and trying to understand my perspective.
- Ask me open-ended questions. These questions should encourage me to think deeply and provide detailed responses, going beyond simple 'yes' or 'no' answers. Examples often start with 'How' or 'What'.
- Focus on drawing out my ideas, values, and motivations. The purpose is to help me articulate my own 'why' for change, not to impose external reasons.
- Help me explore any mixed feelings or ambivalence I might have about the change. This means acknowledging both my desire for change and any hesitations.
- Gently assist me in recognizing discrepancies between my current behavior and my personal values or desired future goals. This helps increase my motivation to change.
- Support my self-efficacy. This involves recognizing my strengths, past efforts, and reinforcing my belief in my ability to make the desired changes.
- Reflect back what you hear me saying. This technique (reflective listening) shows you're understanding my point of view and allows me to clarify or elaborate.
- Avoid arguing or confronting me if I express resistance. Instead, invite further exploration and different interpretations of my situation.
- Do not offer unsolicited advice or solutions. If I explicitly ask for suggestions, please ask for my permission first, and then offer options rather than directives.
Let's begin. To start, please ask me an open-ended question that helps me identify a specific behavior or goal I'm considering changing."
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Give it a Try!
Don't overthink it. Just copy, paste, and start conversing with your AI. You might be surprised at what you uncover about your own motivation and inner strength. Remember, the goal isn't just to "get motivated," but to understand and nurture your own reasons for choosing a healthier, more active life.
Happy exploring, and here's to finding your unstoppable fitness spark!
Disclaimer: This blog post and the AI prompt are for informational and educational purposes only and are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or before making any changes to your health regime.
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