Let me say this right at the start: if you rely on motivation to exercise, you are setting yourself up to fail. I am not saying this to discourage you. Let me explain.
At the beginning we are all fired up and full of motivation. I am going to start training! From tomorrow no more mindless snacking in the evenings, I mean it. Three times a week plus two long walks on top of that. Add in whatever other promises you make yourself every New Year, or every September if you are like me and treat September as the real new year. 
A morning skincare routine, no screens two hours before bed, a daily journal. You start, it goes well, and then suddenly it does not. Not even a month or two in and here we are again, back at square one.
Unfortunately, the results of exercise and a healthy lifestyle are not visible the moment you finish a session. Results take time, and in that time we lose motivation. That is exactly where the problem lies. There is no instant dopamine hit the way other things deliver it. Take a painkiller and the results arrive immediately. Light a cigarette and the satisfaction is instant (same goes for other addictive things). Order something online and there is that little anticipation followed by a smile the moment it arrives, come on, we all know that feeling.
Investing in exercise is investing in something long-term with no immediate return. And that is why motivation disappears. Everyone knows that exercise extends your life, that women who strength train have a lower risk of osteoporosis, that exercise reduces the risk of cardiovascular disease, that you feel great after a workout. But none of that is exciting or immediate. It is something you have to work hard at and stick with in order to see the results years down the line.
Do not let that discourage you. Some things do become visible after just a few weeks of consistent training. Changes in your body and more importantly your sense of wellbeing, confidence and relief from pain for those who suffer from it are things that do not require years and years before you notice and feel them.
Exercise needs to be approached the way you approach brushing your teeth or walking the dog. Realistically you do not always feel like walking the dog three times a day or brushing your teeth morning and night, but you simply get up and do it. Without overthinking, without questioning. You do it and it is done. Then again tomorrow. And again. Whether you feel like it or not. Not relying on motivation. If we do the maths: walking the dog 30 minutes a day is 210 minutes a week, three and a half hours. Training three times a week at 60 minutes each is actually slightly less of a time commitment than walking the dog.
But Mihaela, I do not have time to train three times a week, kids, partner, work, house, guests. Let me end this post with a quote: “Those who think they have no time for exercise will sooner or later have to find time for illness.” – Edward Stanley
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