As a busy husband, father and business owner, it can be challenging to motivate myself to workout. It’s easy to let the stresses of work, dirty diapers and a busy schedule get the best of me. 

However, I’ve recognized that in order to be a happier, more joyful and present husband, father and business leader, I need to prioritize my own self care. 

Minimal sleep, high stress levels, depression and anxiety can all lead to a lack of motivation in our own fitness and overall health. The truth is, they can be resolved with some easy action steps!


Sleep is the foundation of health and wellness. It’s simple right? If you’re tired, you likely don’t want to workout. 

If this is the case for you, your initial action steps can be easy, begin with turning off ALL screens one hour before bed. Many clients find that replacing it with a book is really beneficial. 

Next, try going to bed earlier. It can be difficult to go to bed an hour early right out of the gate. Start by going to bed ten minutes earlier than normal for a week, then 20 minutes earlier the next week, keep adding ten extra minutes per week until you’re going to bed 30-90 minutes earlier. 

Finally, once you’ve developed a consistent sleep routine, maintain the same bed-time and wake-up time. 


With our busy schedules, it’s easy to check off the to-do list without scheduling time for yourself. Kids become a priority, activities and work take over. Soon there is no time for yourself!

I’ll remind you again! You need to take care of yourself before you can care of others! You are not selfish to focus on yourself. It’s quite the opposite.

Start by scheduling time for yourself. Schedule a time in the morning to journal. Find a spot that is isolated, read for 10 minutes, pick a quote, passage or section of an inspirational or spiritual book to journal about for 10 minutes. ask yourself these questions to prompt the direction of your journaling:

  1. Why does this stand out to me today?
  2. How can I apply this to my day?

The goal for this exercise is to start changing your mindset by setting time aside to navigate your own emotions and any possible stressors you have in your life. When you start identifying your feelings you can discover your true motivation. 

Finally, establish a routine. The hardest part of a routine is starting one. It usually takes about two weeks to set a solid routine foundation. 

Once it’s established, your day becomes automatic even when life is hard. Once waking up at 6:00 a.m. becomes your routine, you just do it, it becomes a part of you. When you establish working out at 5:30 p.m. everyday, it becomes a part of your day even when motivation is lacking. 

The key to setting a successful routine is starting small. Below are the three things I suggest scheduling into your day to start, and once they become routine, add one or two more.

  1. Bed time, rise time
  2. Journal time
  3. Workout time

Often we want to start big or go big. Going big right out of the gate can feel great for a day or two, but after a few days it becomes overwhelming and that’s when most people quit. Starting small allows you to add small variations every couple of weeks to see huge success in the long term! 


First, hire a coach. A large obstacle to motivation is the lack of a plan built specifically for you. 

A coach will help you set goals, develop a game-plan specific to your needs, your busy schedule, help you wade through all the nonsense on the internet, and hold you accountable to your plan.

Your coach will take the guesswork out of it for you, help you identify your goals, identify why they are important to you, and how you’ll feel after you accomplish them!

Finally, commit to your goal. Write it down somewhere and  tell others about it and remember: “A goal without commitment, is just a wish.”

Coaching, goal setting, game-planning and accountability is what our coaching staff is all about at Lincoln Nutrition & Fitness. 

Schedule a No Sweat Intro HERE with one of our coaches to see if Lincoln Nutrition & Fitness is good fit for your goals!

COACH PHIL KNIEP – Owner & CEO of Lincoln Nutrition & Fitness

Precision Nutrition L1 Coach

CrossFit Level 2 Trainer

Endurance Certified

Mobility Certified

Scaling Certified

3x CrossFit Games Qualifier

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