Tips for High Intensity Motivation

As an Accredited Exercise Physiologist, there’s a common thing people ask me about: how do I motivate myself to….?


And the answer is different, for different people and different situations. But today I wanted to talk about a particular situation with a particular client.

The client:

He is a young guy who wants to lose a little weight, get a little fitter, but mostly this: use exercise as a tool to improve his mood. As you can imagine, I am completely in support of this.

This bloke I was working with wasn’t just sitting around all day. He was making a solid effort to get moving. He was on the treadmill for 10 – 15 minutes a day, walking. He wanted to start increasing his intensity, so we began with adding in a few short intervals of higher intensity (slow jog for 30 seconds or so). This was going well. We had another session, and he talked about wanting to increase the treadmill walking to 20 minutes. The following week he came back and told me he’d tried to go to 20, but gotten to around the 15 minute mark, felt really tired and couldn’t do anymore. He said “I think I need to do more, but I just get to that point and it feels hard, and then I stop. How do I motivate myself to do it?”

Now what?

And honestly, I wish I had the magic pill to say “Oh, all you need to do is xyz and you’ll be sweet!” but unfortunately that’s not the case. So instead I asked him if he thought his body was legitimately exhausted at the 15 minute mark or if he thought it was more of a psychological thing. He reckoned psychological – so we tested it out. He jumped on the treadmill in the session and got going. At the 10 minute mark he looked and asked, “Should I stop?”

I responded with “No way buddy!” and, with a smile on his face, he kept going. He finished the 20 minutes with a huge grin, and feeling pretty happy. He said, “Now I know I can do it, I think I can do it at home”. The next week? He’d looked at this x boom fitness review on a cheap but reliable treadmill, gotten his own for his home and done 20 minutes daily.

exercise to quit smoking

Great! But then…

Then he stumbled at increasing it to 30 minutes. He said, “It feels tiring”. We then talked about one of my favourite things I learned while studying Acceptance and Commitment Therapy – that just because you think something, doesn’t mean it’s true. We spoke about how even though he might be having the thought “This is too hard, I can’t do anymore” it didn’t necessarily mean he physically couldn’t. That perhaps it was just a thought going around because he was working hard.

I asked him if he was willing to try it out, to try aiming for the 30 minutes and see what happens. When he started thinking “I’m tired now, I want to stop” – I asked him to question those thoughts. He didn’t’ need to decide whether they were ‘true’ or not –just to question their validity. If he decided that ‘yes, it’s a direct physical message from my body and I actually do need to stop’, that was totally fine. But if he decided that ‘no, this one is just a thought because I’m working hard”, then he could choose to keep going.

He was keen to try this. And to cut a 30 minute story short, he made the whole 30. He worked hard, he built up a sweat – but he also built up a pretty big grin. He has since done 30 minutes every day. Now he knows he can do it.


This is not to be confused with direct messages from your body about working too hard and needing a rest. The goal isn’t to ignore all the thoughts we have, and stop trusting our intuition and the messages we receive. But when it comes to changing long held habits or pushing ourselves out of our comfort zones, sometimes it can be helpful to question our automatic thoughts and assumptions about our capacity. This is where it can be helpful to have external support to help challenge us. If you’re struggling, working with an Accredited Exercise Physiologist might help to get you on track. Keeping in mind your values, how you want to life your life and what you’re working towards, and getting some distance from passing thoughts, can be a powerful motivator.



Louise is an Accredited Exercise Physiologist (AEP) specialising in mental health.

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