Do you struggle to get/stay motivated?

Congratulations: that means you're human!

It's normal to not wake up every single day feeling ready to conquer the world!

Even those people who seem disciplined and motivated have days where they don't feel like getting out of bed at all, much less getting to the gym.

It's honestly something I've struggled with a lot this week.

Over my time as a life coach and personal trainer I've learned some pretty cool things about motivation.

Want to know the truth?

The people who seem to have it all together aren't really "more motivated" or "self-disciplined" than anybody else. They just share some common secrets that allow them to stay on their game.

The biggest secret of all? They don't rely on/sit around and wait for motivation.

Motivation actually comes from action, not the other way around.

It's physics.

Objects in motion tend to stay in motion. Objects at rest tend to stay at rest.

If you're struggling to get that cute butt of yours going, here are some tips to help you get back on track.

Motivation Secret #1: Have a BIG Why

My mentor always used to quote Nietzsche:

If you know the WHY, you can live any how. - Frederick Nietzsche

If your goal inspires you enough (read: it should both excite you and scare you a little bit), if it drives you, if it is a non-negotiable MUST for your future, you will do whatever it takes to get there.

Think back to a time when you achieved something big, something that maybe seemed impossible, something everyone around you said you were nuts for trying.

Yet you ACHIEVED it anyway.

How? How were you able to motivate yourself to take such massive action against all odds?

Because it was a MUST. You gave yourself no other option, because the vision of that future goal was so compelling.

That big WHY got you out of bed every morning like no alarm clock ever could. There was no room for quitting because failure was not an option.

Sure, there were setbacks along the way, but your WHY drove you forward anyway.

So ask yourself:

  • For what purpose do you want this?

  • What will change in your life?

  • What will you get to have that you don't have right now? How is that important to you? Why is that important to you?

Getting super clear on your WHY, and keeping it in focus, makes the how a no-brainer.

Motivation Secret #2: Dream Big - But Set Actionable Goals

Once you have your WHY in mind, break it down into actionable steps over shorter periods of time. These smaller goals should have a timeline that feels approachable.

Going after your big WHY right away can feel like too big a bite to take.

Say you have a goal to lose 30 kg in a year. This can feel overwhelming when the finish line is so far out of sight, and gives you 11 months to procrastinate about taking action.

But by breaking the goal down into a more manageable goal within a shorter timeframe, you have an easy to achieve goal with a finish line in clear site. So, you break down 30 kg into 12 week blocks, and set a smaller goal to lose 7.5 kg in 12 weeks.

This is very doable, with consistent action, and the results will help to motivate you forward throughout the year.

Each time you take an action toward your goal, ask yourself, "What is the next right step?" This helps you move forward consistently toward your goal without overwhelm.

Motivation Secret #3: Make it Routine

The easiest way to stay motivated to do something is if it becomes ingrained in your routine. When it becomes as much a part of your day as brushing your teeth, you don't need motivation.

This is where having a pre-arranged plan can sometimes be helpful so that you don't have to do anything except show up and follow the bouncing ball.

For example, you might:-

  • Try following a free pre-planned workout calendar like Blogilates or Chloe Ting

  • Sign up for a 3-class per week package with your local Pilates studio

  • Walk your dog at the same time every afternoon (believe me - they'll hold you accountable if you try to skip a day)

  • Meal prep your most taxing meals so that you don't even have to think about what to cook

  • Sign up to a meal delivery service like Hello Fresh (not sponsored).

By implementing these three motivation secrets into your day, in no time you'll have people saying "You're so self disciplined! I wish I had your motivation!"

Now on to the Captain's Log. I totally forgot to blog yesterday (d'oh), so today's a bit of a catch up on Friday's log as well.

Friday's Nutrition


Breakfast this morning was delicious - peanut butter and jelly oatmeal. It was so filling I couldn't finish it!

All you need is:

  • 1 packet instant oatmeal

  • 1/4-1/2 cup frozen berries

  • 1-2 tsp peanut butter

  • 1/4 cup skim milk

Cook the oats according to packet directions (mine took just 90 seconds to nuke), and then top with berries, peanut butter and milk. Breakfast is served!


I promised you I wouldn't be serving up another ham toastie for lunch ... this day's sandwich was roast beef with cucumber, tomato, lettuce and hummus.

It tasted a bit like ... a kebab sandwich? Anyway, it was scrumptious.

I'm afraid you can only see the lettuce in this photo because honestly, I just cram my sandwiches with lettuce. It makes them WAY more filling.

I always used to think lettuce was a disgusting, tasteless waste of space but boy was I wrong. Lettuce is so good for you and comes in a bunch of different varieties - you just have to keep searching until you find one you like.

The variety my husband and I like is called oakleaf lettuce and it's jam packed with nutrients like vitamins A, B, C, D, E and K. It's also one of the easier to digest lettuces, so if like me you find other lettuces bloat you, this one may be for you!


Greg was late home tonight, and I got hungry. I didn't want to overeat on pizza later (because last Friday night I did that and it wasn't fun), so I made myself a baby "charcuterie" board.

I used some hummus, a slice of roast beef, about one row of rice crackers and one or two Arnott's Shapes. Really, the sky's the limit with a snack plate: cut up some fresh veggies, pieces of fruit, cheese, whatever you have to hand.

This really hit the spot and tided me over until dinner (I also treated myself to a glass of rose cider - it's my new favourite thing).


Dinner was Pizza Friday and once again, I didn't snap a photo because, well, I was just living in the moment and enjoying it.

For dessert, I enjoyed a chocolate covered ice cream - there's nothing more enjoyable in summertime. What's your favourite summer treat?

Friday's Workout

Well, team, I'm afraid to say the insomnia-fest has been continuing through the week and Thursday night was no exception. So, I had to wait until after work to do my workout.

I really didn't feel like it, quite honestly, but I'm so glad I pulled on my sports bra and committed to just 20 minutes. For today's workout, I chose Carol Alt's Light Aerobics workout - I just didn't feel I had the energy for anything intense.

First of all, this woman is iconic, and secondly, I loved her video. It was just what I needed to for a bit of an afternoon pep up without too much "pep" for this sleep deprived gal.

Saturday's Nutrition


I woke up really craving French toast but just not craving the cooking involved, so I went with an easy, nutritious post-workout breakfast option: 2 Weet Bix with honey and skim milk.

Lately I've been experimenting with drinking my coffee mostly black with just a tablespoon or so of milk - today I treated myself to a cappcuccino.

It tasted kind of funny, if I'm being honest - I think my taste buds are adjusting! Have you ever had it happen that you've tried a new way of preparing coffee and the way you used to drink it just feels like a whole strange lifetime ago?


I didn't have time for any great elaborate lunch today but my belly was rumbling so I used up the last of the leftover curry and had it on wholewheat toast. All those slow release carbs really gave me the fuel I needed to get through the afternoon!


Whelp, forgot the camera again. It appears I've had a bit of a break from blogging/documenting this weekend and honestly, I have to say I feel better for it.

Jurassic Park was on TV (one of my and Greg's favourites) so we had a bit of a movie and snacks night.

I had 3 slices of leftover pizza for dinner, followed by about 5 rice crackers and a tablespoon of Nutella for dessert. Man, I need to restock this house with some yoghurt and protein bars.

Saturday's Workout

I honestly just couldn't decide on a workout this day. At first I told myself I didn't have time, but I employed the same strategy as yesterday: "just commit to 20 minutes".

I picked out this workout for beginners by Deborah Lee and went for it. Um, first of all - I wouldn't call myself a brand new beginner and holy cow, this workout kicked my butt in 29 short minutes!

Second of all, it was amazing. I'd recommend you have a basic to moderate level of fitness before attempting though!

Well, ladies and gents, that concludes our broadcast day. Before I close out, let's huddle in for the motivation message of today.

“The question isn’t who’s going to let me ... it’s who’s going to stop me”.

You don’t need ANYBODY’S permission to be the hero of your story.

You don’t need ANYBODY to tell you it’s okay to chase after your dreams.

You don’t have to answer questions from ANYBODY, not even well meaning people like “what if you fail”, “what’s your Plan B”, “doesn’t that seem a little uncertain”, “aren’t you nervous about going out on a limb”, “don’t you think maybe you should be a little bit more realistic”, “don’t you think maybe you should aim a little lower”?

And you sure as hell don’t have to listen to ANYBODY who tells you not to go after your passion, who tells you that you’re crazy for trying, that you’re not enough, that it’s really tough out there.

Believe me, I know.

Nobody can stop you. They might stand in your way, so go around them. They might close a door, so go knock on a new one.

Every successful person in the world faced setbacks, rejection, obstacles, and struggle. Every one of them got through a particularly rough day and thought “maybe this isn’t for me”. But they kept going. They changed their path and they went a different way. They tried a new route and kept knocking on different doors.

The only person stopping you from being the hero of your own story is you.

The good news is, the only person who has the power to “let you” be the hero of your own story is you.

You get to choose. The rest is just the adventure along the way.

Until tomorrow, my glam babies, keep shining bright.

- xo Rhi

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Do you struggle to get or stay motivated to stick to your fitness goals? Try these tips to get going when your motivation sleeps in ... #fitness #fitnessmotivation #motivation #fitnessgoals #weightloss #weightlossgoals


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