Hello everyone! I hope this email finds you well and training is progressing!

Today’s email deep dives into motivation, a word which is thrown around a lot in bodybuilding.

Undoubtedly, motivation plays a huge role in our ability to perform, adhere and ultimately reach our goals. When we feel motivated were invincible! however when motivation escapes us, everything can feel like a slog and sometimes this comes with self doubt which can lead us down a slippery slope.

Understanding the factors that significantly enhance our motivation is crucial. Drawing insights from recent studies, I would like to share some key strategies and findings that can help us maintain and even boost our motivation.

Goal Setting & Achievement

Research consistently shows that setting specific, measurable, attainable, relevant, and time-bound (SMART) goals can significantly enhance motivation. A study conducted by Locke and Latham (2002) found that athletes who set challenging and specific goals performed better than those with easy or vague goals. By clearly defining what we aim to achieve and breaking it down into manageable tasks, we can maintain a sense of direction and accomplishment in our training routines.

Intrinsic vs. Extrinsic Motivation:

Deci and Ryan's Self-Determination Theory (2000) highlights the importance of intrinsic motivation—engaging in sports (or in our case bodybuilding) for the inherent satisfaction it brings.

While extrinsic motivators like awards, recognition, and financial incentives are important, fostering an intrinsic love for bodybuilding can lead to sustained motivation. Needless to say, finding personal meaning and enjoyment in this pursuit can make the process more fulfilling and engaging.

Social Support and Team Dynamics:

A study by Evans, Eys, and Bruner (2012) emphasizes the role of social support and positive team dynamics in enhancing motivation. Athletes who feel supported by their coaches, teammates, and family members are more likely to stay motivated and committed to their training programs. Building a strong sense of community (my goal with #TEAMBLACKMORE and the mantra I know many share #ItTakesWhatItTakes) and camaraderie within the team can foster a positive environment that encourages persistence and resilience.

Mental Skills Training:

Research by Weinberg and Gould (2018) indicates that mental skills training, including visualisation, self-talk, and relaxation techniques, can significantly boost motivation and performance in athletes. By incorporating these psychological strategies into our training regimen can help us stay focused, manage stress, and maintain a positive mindset which ultimately leads to improved motivation and athletic performance.

Visualisation has been a big part of my life from my football days as we were taught to imagine playing perfectly. As I stepped into bodybuilding everyday on the way to the gym I would play ‘Time’ and imagine the moment I was moved to centre stage and the man on the microphone says ‘and YOUR NEWWW IFBB Pro.. Lewy Blackmore’ and how good that moment would feel. Going into my workout I had a clear idea that what I was doing right now was leading to that moment.

When I was fairly young, I was taught how powerful self talk is and the impact it has on our emotional wellbeing as well as our physical performance. The words we choose to tell ourselves - whether that be positive or negative - carries weight. So if we can become aware of this and become our own cheerleader, it’s only going to help.

For me this is where the mantra came from, in moments where I was struggling, the voice creeping in to tell me to quit - I would say ‘it takes what it takes’ over and over again. Another one I used often was ‘I am a Pro, I am a Champion’.

Be kind to yourself, big yourself up.

Regular Feedback and Positive Reinforcement:

Studies show that regular feedback and positive reinforcement from coaches and peers can enhance motivation and performance. According to a study by Amorose and Horn (2000), athletes who receive constructive feedback and recognition for their efforts are more likely to feel motivated and continue striving for improvement. Celebrating small victories and progress along the way can keep our spirits high and our motivation strong.

This is one of the reasons why as a coach, I focus on the effort my clients put in and their attempt to adhere - for them to be better than they were the previous week and never undermine the little wins!

Bodybuilders often spend time focusing on the big goal thats so far away they lose sight of the small ones.

Little wins lead to the big results.

I hope you found this email insightful and its added some tools to the mindset toolbox, have a good weekend!

Lewy Blackmore