The document discusses intrinsic and extrinsic motivation and identifies 7 factors that encourage intrinsic motivation: challenge, curiosity, control, imagination, competition, cooperation, and recognition. It provides tips for staying motivated based on each factor, such as setting goals, trying new activities to stimulate curiosity, using apps to feel in control, visualizing success, entering races for those needing competition, joining teams for cooperation-driven people, and choosing activities that provide recognition. The document emphasizes getting out of one's comfort zone, not giving up, and making fitness fun to find success.