Motivation is a Flaky Friend

Written By Rebecca Ballstaedt

Motivation is that flaky friend who hypes you up on Monday… then ghosts you by Thursday.

So what actually moves the needle? Systems. 

It’s not that you’re unmotivated—your setup just isn’t working for you yet. Here’s how to build one that does:

1. Make it too easy to blow off excuses.

→ Set out your workout gear the night before.

→ If you use a pre-workout powder, set it next to your coffee.

→ Block off 60 minutes like it’s a non-negotiable meeting.

2. Start with the smallest possible win.

→ Skip: “I’m going to crush this workout.”

→ Try: “I’ll warm up and do one set.”

     (Chances are, you’ll keep going.)

3. Anchor it to something you already do.

→ Coffee? That’s your cue to train.

→ Done with work? Go walk and listen to a podcast.

→ After dinner? Prep tomorrow’s meals.

4. Reward it right away.

→ Make a smoothie.

→ Scroll for five guilt-free minutes.

→ Cross it off—yes, the brain loves that little dopamine hit.

Make the routine so simple, it feels ridiculous not to do it.

You don’t need more motivation.

You need a smoother system.

Rebecca Ballstaedt

A personal trainer for over 25 years, Rebecca is an “OG” of 100 Year Athlete Online. She set the bar for how we build trusting relationships with online clients and support their outdoor adventures. These days, she continues to train 100 Year Athletes and mentors our team of online coaches. 

Prior to joining us in 2021, Rebecca founded and operated a CrossFit gym in Draper, Utah and ran her own nutrition consulting business. She is Kinstretch certified, a Certified Personal Trainer with the National Academy of Sports Medicine (NASM), and a Certified CrossFit Level 2 Trainer. She also studied exercise physiology and nutrition at the University of Utah, where she played softball and rugby.

Rebecca has successfully trained athletes for tough expeditions—like summiting Grand Teton with 100YA partner The Mountain Guides. In the gym, her personal goal is to be ready for any outdoor challenge, whether that is hiking the Grand Canyon rim to rim or signing up at the last minute for a marathon (she and Nick, her husband, have done six so far). Outside the gym, Rebecca loves to trail run, hike, snowshoe, and camp. She wakes up at 4:30 am every day, so don’t expect her to respond to anything after 8 pm. 

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