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The Little Black Book of Workout Motivation Hardcover – August 30, 2018
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Let’s face it: fitness is hard.
Have you ever gotten into the car after a long day at work and headed straight for the couch instead of the gym?
Have you ever been unable to stop hitting the snooze button in the morning?
Have you even felt secretly afraid you just don’t have what it takes to transform your body and health?
Welcome to the club.
Working out and eating right takes time, energy, effort, discipline, dedication, and patience, and life always finds ways to interfere with our intentions and tempt us to stray.
And here’s the ground truth:
It doesn’t ever get easier—we just have to get better.
This book will help you get better.
It contains practical scientific research, compelling stories, and time-proven tactics for overcoming the mental and emotional blocks that bring you down and spin you around.
Here’s a sneak peek of what you’ll find inside:
- The easiest way to instantly increase your willpower and self-control in any situation, no matter how you feel in the moment.
- 3 science-based psychological “tricks” you can use to stay strong during moments of temptation.
- A simple 10-minute technique for beating procrastination and skyrocketing productivity.
- How to inoculate yourself against Great Western Disease of “I’ll be happy when . . .” and find immediate joy and satisfaction right where you are.
- Why you must stop telling yourself that you need things to be “just right” (and what to do instead).
- The “40% rule” that Navy SEALs use to “dig deep” and screw up their courage when they need it most.
- And more.
Here’s the bottom line:
If you’ve ever wondered why some people always seem motivated, optimistic, and fearless . . .
. . . and if you want to master the psychological “playbook” top performers use to shift their negative thinking and behaviors into peak performance and lasting success . . .
. . . this book is for you.
Scroll up, click the “buy” button now, and get ready to enjoy more energy, enthusiasm, and excellence.
- Print length235 pages
- LanguageEnglish
- PublisherOculus Publishers
- Publication dateAugust 30, 2018
- Dimensions5.5 x 0.7 x 8.1 inches
- ISBN-101938895355
- ISBN-13978-1938895357
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If we have the power to change our bodies, we have the power to change our lives.Highlighted by 1,810 Kindle readers
This little thing is action. By staying in motion, the roots of doubt and despair can’t take hold and ensnare us. By doing things, we can’t be stopped by thinking things.Highlighted by 1,530 Kindle readers
No matter what you’re facing in life, you have two choices: you can put in the work or get put in your place.Highlighted by 1,524 Kindle readers
“Tell me, I’ll forget; show me, I’ll remember; involve me, I’ll understand.”Highlighted by 973 Kindle readers
From the Publisher
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Let’s face it: fitness is hard.
Have you ever gotten into the car after a long day at work and headed straight for the couch instead of the gym?
Have you ever been unable to stop hitting the snooze button in the morning?
Have you even felt secretly afraid you just don’t have what it takes to transform your body and health?
Welcome to the club.
Working out and eating right takes time, energy, effort, discipline, dedication, and patience, and life always finds ways to interfere with our intentions and tempt us to stray.
And here’s the ground truth:
It doesn’t ever get easier—we just have to get better.
And this book will help you get better.
It contains practical scientific research, compelling stories, and time-proven tactics for overcoming the mental and emotional blocks that bring you down and spin you around.
Here’s the bottom line:
If you’ve ever wondered why some people always seem motivated, optimistic, and fearless . . .
. . . and if you want to master the psychological “playbook” top performers use to shift their negative thinking and behaviors into peak performance and lasting success . . .
. . . this book is for you.
Scroll up, read this book today, and get ready to enjoy more energy, enthusiasm, and excellence.
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| Bigger Leaner Stronger | Thinner Leaner Stronger | The Shredded Chef | Beyond Bigger Leaner Stronger | Fitness Science Explained | |
| Customer Reviews |
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4.4 out of 5 stars
8,945
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4.4 out of 5 stars
5,117
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4.6 out of 5 stars
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| Price | $17.73$17.73 | $20.52$20.52 | $26.99$26.99 | $16.99$16.99 | $14.99$14.99 |
Mike Matthews is the #1 bestselling fitness author in the world, with over 1.5 million books sold, as well as the founder of the #1 brand of all-natural sports supplements, Legion.
His simple and science-based approach to building muscle, losing fat, and getting healthy has helped tens of thousands of people build their best body ever, and his work has been featured in many popular outlets including Esquire, Men’s Health, Elle, Women’s Health, Muscle & Strength, and more, as well as on FOX and ABC.
Editorial Reviews
Review
Fitness isn't everything. But everything is harder if you aren't fit.
Because the muscle and strength that you gain from working out is less important than the person you become by working out:
- You become a person who understands that growing into the best version of themselves necessarily includes getting into great shape.
- You become a person who never underestimates the power of simply believing in themselves and always looks for reasons to bet on their hand.
- You become a person who realizes they can achieve far more than they thought they were capable of.
And that's why I wrote this positive lifestyle habits book:
To help you become that person by sharing insights from scientific research, compelling stories, and practical strategies for staying motivated when setbacks, failure, and self-doubt makes you want to give up.
Here's a sneak peek of what you'll find inside this motivation book:
- The "What, When, Where, If, Then" formula that will rewire your thinking for more consistency inside and outside of the gym.
- Three simple questions that will reveal your true "why" for fitness and unlock a wellspring of motivation that will keep you going even when it's hard.
- How to stop sabotaging your personal growth habits with complaining and negativity and develop a solution-oriented mindset that empowers you to take action.
- Warren Buffett's "2 List Strategy" for prioritizing your goals, eliminating distractions, and achieving laser focus and maximum productivity.
- How to use "productive pessimism" to avoid what scientists call the positivity paradox and cultivate a balanced mindset that will turn self-doubt into self-belief.
- The little-known "If-Then" method for dealing with life's inevitable curveballs and ensuring that nothing derails your progress.
- How to reframe negative events into an optimistic story that helps you stay motivated and on track.
- The five-minute "Gratitude Trick" for instantly reducing stress, improving sleep, and enhancing recovery.
- Why waiting for the perfect moment to start is a recipe for failure, and how to embrace the power of imperfection, getting into action, and figuring things out as you go.
- The "What Kind of Pain Do I Want?" exercise for identifying goals actually worth pursuing.
- How to engineer your environment so you need less motivation and willpower to make the right choices.
- And more
The bottom line is getting fit is like doing anything that most people fail at.
It's harder than you think it'll be. It'll take longer than you think it'll take. You'll make way more mistakes than you want to make.
But there's also this:
You can't fail unless you give up.
So, if you're feeling overwhelmed in your fitness; struggling with laziness, procrastination, or self-doubt; or trying to reignite your passion for working out ...
... and if you want strategies for developing a resilient mindset that will empower you to stick with your fitness for the long haul ...
... then you want to read this self discipline book for women and men today.
"Read this book and absorb and apply its wisdom, and your life will get better. It's that simple."
-- Mark Divine, founder of SEALFIT and New York Times bestselling author of The Way of the SEAL, Unbeatable Mind, and 8 Weeks to SEALFIT
"Matthews is a master of the mental side of fitness, so you'll finish this book fired up to get to work--and, more importantly, with the practical tools you need to start your journey successfully."
-- Alex Hutchinson, author of the New York Times bestseller Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance
"Mike has already taught us how to be bigger, leaner and stronger--and it works. Now he teaches how to be BETTER in all areas of life. A concise, indispensable guide to fitness and effectiveness."
-- Strauss Zelnick, "America's fittest CEO" and author of Becoming Ageless: The Four Secrets to Looking and Feeling Younger Than Ever
"I love Mike's writing. Backed by a sh*t ton of research, crystal clear and always actionable."
-- Noah Kagan, co-founder and CEO of Sumo.com and AppSumo.com
"In the charlatan-packed world of the fitness industry, Mike Matthews is a breath of fresh air. This book will inspire you and inform you with quality applicable information that isn't biased.
"If you want to improve your physique and your life do yourself a favor and read The Little Black Book."
-- Sal Di Stefano, co-host of top-ranked fitness and health podcast Mind Pump
"Mike Matthews delivers another gem. The Little Black Book is chock-full of unbiased, evidence-based knowledge that you should not live without. A must-read.."
-- Adam Schafer, co-host of top-ranked fitness and health podcast Mind Pump
"Mike Matthews brings you motivation, guidance, advice and a plan to better yourself in a humble, yet authoritative way. You know he has your best interests in mind as you read this, and you will feel he is talking directly to you."
-- Mitch Utterback, retired U.S. Army Special Forces soldier
"This book will challenge you, it will make you think, it will force you to go outside your comfort zone. It will help you build much more than motivation, but an inner drive to succeed so you can weather any storm."
-- Marc Perry, CSCS, CPT and founder & CEO of BuiltLean
T
From the Author
They formulate perfectly reasonable decisions to do perfectly wonderful things based on perfectly accurate observations, and then start the process of self-sabotage: thinking.
I'm pretty busy right now. Maybe this isn't the right time.
I'm probably too young/old/uneducated/uncreative/uncredentialed/pessimistic/etc.
What if this doesn't work? What if I fail? What will people think?
It's not long before those who survive this initial bombardment of weaponized head trash and actually get started have to endure another wave of assault.
This doesn't feel right.
I don't think I'm ready for this.
This isn't very fun.
The ranks are thinned again, leaving fewer people still in the fray. Before long, another barrage is unleashed.
Do I really care about this?
I'm exhausted.
Maybe I'm not good enough after all.
More hopes and dreams are blown into smithereens as the cannons are reloaded, and those still standing wonder when the offensive will relent.
For many people, it never does, but that doesn't necessarily stop them. Abraham Lincoln suffered from spells of severe depression throughout his entire adult life. For many years, John D. Rockefeller fretted endlessly about his company and didn't get a single night of solid sleep. "All the fortune that I have made has not served to compensate for the anxiety of that period," he later said. George Eliot, whose opus Middlemarch has been called the greatest novel in the English language, was so self-conscious of her writing that she used a male pseudonym and dreaded every submission to her publisher.
I wish I could say that we will have it better--that we won't have to weather our own storms--but it's simply not true. We will have to jump into the trenches like everyone else if we want to get anywhere, and the farther we want to go, the deeper we will have to venture into the labyrinth. That doesn't mean we have to become a casualty, though.
If we can do just one brutally simple thing well, then no amount of psychological and emotional trauma can put us down. If we can truly embrace this one little thing, then we can even learn to tune out the treacherous voices in our heads and inoculate ourselves against their poison.
This little thing is action. By staying in motion, the roots of doubt and despair can't take hold and ensnare us. By doing things, we can't be stopped by thinking things.
That doesn't mean we shouldn't plan, deliberate, and reflect, of course. We must be able to assess reality and deal with it as it is, not as we wish it were. It means that we shouldn't feed the trolls that live in the shadowy recesses of our minds.
That's why this book is going to ask you to do more than just read and think. Although it has "motivation" in its title, it's meant to do more than make you feel something, because that's never enough. As the old Chinese proverb goes, "Tell me, I'll forget; show me, I'll remember; involve me, I'll understand."
As you'll see, every chapter is going to end with a "Do This Now" section that is going to have you put what you just learned through its paces. This way, you can quickly see what will help you and what won't.
All you need to do these exercises is some paper (or a notebook) and a pen. You can also find them, along with chapter summaries, in the free bonus material available at workoutmotivationbook.com/bonus.
If I've done my job well and you follow my instructions, then you will be closer to the person you want to be and the life you want to live by the time you finish this book. How much closer will depend on many things, not the least of which will be how much action you're willing to take.
So let's begin, shall we?
From the Inside Flap
People who have a vision for their bodies and lives, and who are driven to break free of artificial limitations, realize their unique talents, and fulfill their true potentialities.
It's for people who hate feeling like they're moving in slow motion, who don't want to surrender to the deadening effects of exhaustion and inertia, and who want to develop the physical, emotional, and spiritual strength and energy needed to look and live vigorously.
It's for people who are driven to heal what's unhealthy, fix what's broken, and improve what's lacking, and who believe that no matter the circumstances, something can always be done about it.
It's for people who want to feel in control of their destinies and who want to reach their graves with stories worth telling.
That said, this book isn't for everyone.
It's not for people who are happy coasting on cozy goals and pleasures, and who are contented with merely buying and consuming things that others create.
It's not for people who want to languish in a fool's paradise and avoid the ground truth about positive change--although ultimately rewarding, the process is often hard, draining, boring, and even depressing.
It's not even necessarily for people who are "unmotivated," because in my experience, this is very difficult to change. Instead, this book is for people who have a burning desire to be, do, and have more, and who could use some help with the "how."
As a best-selling author and coach, I've worked with thousands of smart, capable, hard-working people like Jennifer who have struggled to make "simple" changes in their lives. They want to stop doing harmful things like overspending or overeating, or want to start or keep doing positive things like exercising or educating themselves.
While they generally know what they have to do, "life" just keeps finding a way to thwart their efforts. Sometimes it flashes shiny objects to distract, sometimes it offers ill-fated "shortcuts" to discourage, and sometimes it crosses tracks to derail. And in too many cases, life wins. It knocks too many people down too many times, who then brand themselves failures and stop trying to get up.
You probably know what I'm talking about. We've all been there. And we're all wrong. What we've done or failed to do doesn't forever determine who we are or will be. In fact, I believe that we have no idea what we can really do. We may never find out, either--there may always be another level--but striving to reach the top is the most rewarding adventure life has to offer.
I wrote this book to help you in that quest to seize the experience of being alive. This is a journey that many thousands have already taken, and that is open to all. It requires no great talent, intelligence, or blessings, only the will to discover the path and walk it.
To help you do this, this book is going to focus less on particular methods than on time-proven principles, because blind adherence to processes without an understanding of the underlying rules results in rigid, maladaptive behaviors and attitudes. It's easy to mistakenly believe that because someone before us succeeded by doing A, B, and C, we can do the same and experience the same results. This type of thinking is seductive because it appeals to the parts of us that are timid and lazy, but it also conveniently ignores the fact that no two products of nature are ever exactly the same. Circumstances never repeat themselves exactly.
On the other hand, by learning to think in a principled way and exploring the reasoning behind those principles, we can successfully choose, discard, and even invent methods accordingly.
Armed with the information you're going to learn in this book, you're going to start living life with more energy, enthusiasm, and nerve. You're going to develop a new paradigm for interacting with yourself and your environment. And if you really take these lessons to heart, you might just enter a transformative period of your life and discover that you're capable of far more than you ever thought possible.
So, here's what I want you to do right now: read the next two chapters today. Yes, today. I know you're busy and you have lots to do, but jump in and commit, and in just fifteen minutes or so, your transformation will have officially begun.
From the Back Cover
- A savable, shareable, printable quickstart guide with all of the book's key takeaways, exercises, action items, and checklists.
- A list of my favorite tools for getting and staying motivated and on track inside and outside of the gym.
- Three bonus chapters on the beauty and power of difficulty, how to engineer your environment so you need less motivation, and how to use gratitude to feel less stressed and depressed, reduce the risk of chronic disease, sleep better, and more.
- My most-recommended books for building a better body and life.
- Three interviews with thought leaders Stephen Guise, James Clear, and Mark Murphy on the topics of habit formation, goal setting and accomplishment, environment design, and more.
To get instant access to all of that (plus an additional surprise gift), go here now:
⇒ workoutmotivationbook.com/bonus
About the Author
His simple and science-based approach to building muscle, losing fat, and getting healthy has helped tens of thousands of people build their best body ever, and his work has been featured in many popular outlets including Esquire, Men's Health, Elle, Women's Health, Muscle & Strength, and more, as well as on FOX and ABC.
Product details
- Publisher : Oculus Publishers; 1st edition (August 30, 2018)
- Language : English
- Hardcover : 235 pages
- ISBN-10 : 1938895355
- ISBN-13 : 978-1938895357
- Item Weight : 11.5 ounces
- Dimensions : 5.5 x 0.7 x 8.1 inches
- Best Sellers Rank: #33,533 in Books (See Top 100 in Books)
- #14 in Quick Workouts (Books)
- #33 in Weight Training (Books)
- #614 in Motivational Self-Help (Books)
- Customer Reviews:
About the author

Hi,
I'm Mike and I believe that every person can achieve the body of his or her dreams, and I work hard to give everyone that chance by providing workable, proven advice grounded in science, not a desire to sell phony magazines, workout products, or supplements.
Through my work, I've helped thousands of people achieve their health and fitness goals, and I share everything I know in my books.
So if you're looking to get in shape and look great, then I think I can help you. I hope you enjoy my books and I'd love to hear from you at my site, legionathletics.com.
Sincerely,
Mike
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Learn more how customers reviews work on AmazonCustomers say
Customers find the book motivational and impactful. They describe it as a good read with great diction and an articulate writing style. Readers also find the assignments at the end of each chapter simple but effective. Opinions differ on the value for money, with some finding it worth the price and others saying it's a waste of money.
AI-generated from the text of customer reviews
Customers find the book a good source of motivational information. They say it inspires them and helps them challenge their thinking. Readers also mention the book is impactful and useful for identifying the goals that matter most to them. They appreciate the tips and skills it teaches.
"...His writing style is articulate, well researched and thought provoking. The book was perfect for where I am in the process...." Read more
"The title of this review says it all. This book will send you on an ascending trajectory no matter who you are and what you want to achieve...." Read more
"I enjoyed this book, there was a lot of really good information to take notes on as well as the end of chapter activities to do...." Read more
"Great prompts to action at the end of each chapter to really get you motivated." Read more
Customers find the book well-written, articulate, and thought-provoking. They say it's a quick read and instantly actionable. Readers also mention the "Do This Now" sections of each chapter are very effective.
"...His writing style is articulate, well researched and thought provoking. The book was perfect for where I am in the process...." Read more
"...I've re-read the last chapter and had friends and family read it- it is excellent." Read more
"...I kept reading though because his writing was compelling, honest, and a very clear reflection of the things I have done to prevent myself from..." Read more
"...His writing and grammar are excellent and everything is researched to within an inch of it’s life but make no mistake, there is no soul in this book..." Read more
Customers find the book simple, with effective assignments at the end of each chapter. They appreciate the lessons to immediately implement. Readers also mention the advice is easy to consume and implement. They say it provides tools to effectively create and execute a plan no matter what your goal is.
"Actionable and simple steps at the end of every chapter- much more than a work out book- you could remove "workout" from the title and the concepts..." Read more
"...It has simple but effective "assignments" at the end of each chapter that take the reader from mere inspiration to action...." Read more
"...ideas that you need to know to change your life in a way that is approachable, digestible, and immediately actionable...." Read more
"...It all goes so well together. A big thank you to Mike Matthews." Read more
Customers find the book full of real, legit stuff that works. They also say the writing is compelling, honest, and clear.
"...I kept reading though because his writing was compelling, honest, and a very clear reflection of the things I have done to prevent myself from..." Read more
"...Clean, pure and supervised by his scientific board and clinical team, Legion Athletics is Mike’s market response to the charlatans and chicanery..." Read more
"...anyone that is looking to improve any part of themselves, and it is full of real, legit stuff that WORKS!" Read more
"...Really hits home. No Fluff, No BS. Thanks for another great book Mike." Read more
Customers find the chapter content great, motivational, and compelling. They appreciate the scientific research, time-proven tactics, and concrete examples. Readers also mention that the book provides a call to action in almost every chapter.
"...really good information to take notes on as well as the end of chapter activities to do. I enjoyed that this book kept me engaged and inspired." Read more
"...start to gain no fluff but only practical scientific research, compelling stories, and time-proven tactics...." Read more
"...Simple explanations, concrete examples, and a call to action in almost every chapter of things you need to do immediately to change your perspective..." Read more
"Each chapter provided a great, motivational lesson that could be applied to your life right that moment...." Read more
Customers find the book simple and effective.
"...They are expensive but the best and most effective I have ever used...." Read more
"...to improve any part of themselves, and it is full of real, legit stuff that WORKS!" Read more
"Working amazingly!!!..." Read more
"Simple and effective..." Read more
Customers have mixed opinions about the value for money of the book. Some mention the last chapter is worth the price, while others say it's a total waste of money.
"...The last chapter was worth the price of the book alone- I've re-read the last chapter and had friends and family read it- it is excellent." Read more
"...They are expensive but the best and most effective I have ever used...." Read more
"...This books is worth the $15 investment. I hope we get a second edition of this book sometime in the future." Read more
"...Only thing I didn’t like was too much sales hype to start. Past that, it got good...." Read more
Reviews with images
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Top reviews
Top reviews from the United States
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I cannot begin to tell you how worthwhile this book is. Read it cover to cover, and I promise, you will at least find one nugget that will work for you, and which will grow into this virtuous circle and you will come back to it for more nuggets, and before you know it, you will find yourself better every day from it and crushing goal after goal. And while you're on Amazon, do yourself a favor and buy also a nice highlighter, some sort of page markers, a pencil (to take short notes in the book itself) and a notebook (to write down comments outside of it!). I have discovered Mike Matthews about 16 months ago and slowly but surely been following his advice. Every cent cent I spent on his products paid dividends by the 100 fold and I today feel and look better at 40 than I ever did my twenties or thirties. Why are you still here reading me? Push the "Buy this now" button already:) ps: Just in case you're suspicious, this is my honest opinion, I'm not affiliated with M. Matthews or Amazon whatsoever - that stuff just WORKS and he deserves loud shout-outs and credits for doing all the hard work for us, and yeah, the money too!!! He's like the mother penguin that does that thing for her kid. Wait, never mind, that's kinda gross ahhhaha. Go buy the dang book already : ) I promise you, you won't regret it! I am amazed and appalled there are only 49 reviews about it!! There should be thousands of it!
I still use the “Couch to 10K” app (not related) but this book reminds me how a winner solves issues in their journey. Great little helper. Thanks Mike!!
Reviewed in the United States on September 19, 2024
I still use the “Couch to 10K” app (not related) but this book reminds me how a winner solves issues in their journey. Great little helper. Thanks Mike!!
In the book you described the greatness of people and how they did amazing things. Tom Brady probably the best quarterback ever but he made it because he worked hard. I agree but he also made it because he was in the right place at the right time. I don't want to know how the super succesful lucky to be in the right place at the right time people made it? How about the other 2000 quarter back want to bees who didn't get that break and had every bit as much or more talent than him, now they are high school PE teachers and still succesful in their own way everyone can't be great or great wouldn't mean much. It would be like Christmas every day. I Want to know how an incredibly average guy can keep going every day. Someone who fights for everything he has including keeping his shotty body in great shape.
Then you go on about the Navy Seal once again an elite but with that said are you promoting hurting yourself really I mean if I have to run untill my kidneys stop functioning and my feet break to survive I will find a way but to do it just to finish a race is ludacris. I have spent better than 37 years in the military and respect the elite Specialists like Rangers ad Seals but once again they are only .1 percent of the picture. If I go out and hurt myself to prove a point then the Rangers and Seals can't get anywhere because I wasn't there to fix their airplanes and I can't do that if the person in finance doesn't pay for the jet fuel or the person in sevices doesn't make and supply us with food and so on.
Sorry I went on a rant but I really was looking for a book to help me workout. I read and followed bigger stronger leaner bought the 1 year challenge have turned several people on to it and love it. I thought this was going to be in the same category. It was not.
I use Legion protein greens and pre workout and love them also turned many people onto them.
You said you wanted honest reviews and I debated on reviewing this at all but if you wanted my honest review I respected your other work well enough to give it to you..
Thanks Gary
Top reviews from other countries
Das Buch ist sehr logisch aufgebaut. Es fängt mit dem "richtigen Mindset" an, geht dann weiter zum "Wie setzte ich die richtigen Ziele (goal setting) macht weiter mit "OK, wie setze ich meine Ziele jetzt in die Tat um und endet mehr oder minder mit "Was mache ich, wenn Herausforderungen oder Rückschläge auftauchen.
Schreibe sehr wenige Rezensionen hier, aber dieses Buch ist auf jeden Fall eine Rezension wert. Habe mir selten so viele Textpassagen mit guten Inhalten markiert.
Also wenn du überlegst ob du dieses Buch kaufen sollst oder nicht --> Kauf es :-). Lohnt sich.
Reviewed in Germany on October 3, 2020
Das Buch ist sehr logisch aufgebaut. Es fängt mit dem "richtigen Mindset" an, geht dann weiter zum "Wie setzte ich die richtigen Ziele (goal setting) macht weiter mit "OK, wie setze ich meine Ziele jetzt in die Tat um und endet mehr oder minder mit "Was mache ich, wenn Herausforderungen oder Rückschläge auftauchen.
Schreibe sehr wenige Rezensionen hier, aber dieses Buch ist auf jeden Fall eine Rezension wert. Habe mir selten so viele Textpassagen mit guten Inhalten markiert.
Also wenn du überlegst ob du dieses Buch kaufen sollst oder nicht --> Kauf es :-). Lohnt sich.

