Motivation

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FINDING MOTIVATION IS SOMETHING THAT WE ALL
STRUGGLE WITH TIME TO TIME, SO I HAVE COMPILED
30 OF MY FAVOURITE QUOTES AND TIPS FOR STAYING
MOTIVATED. I HOPE THESE HELP YOU THROUGHOUT
THIS CHALLENGE AND IN LIFE!
FA I L I N G TO
P R E PA R E , I S
P R E PA R I N G
TO FA I L.
THIS SAYING, AS WELL AS “CONSISTENCY IS KEY” ARE MY ABSOLUTE TWO FAVOURITES – I
USE THEM ALL THE TIME.
Organisation and being consistent with planning will keep you accountable and more likely to
stay on track. Prep your meals, or plan out your macros for the day and know what your training
session looks like. If you have good food in the fridge you are more likely to eat it, where as if you
haven’t prepped anything, it is easy to reach for junk.
Goal lists
I LOVE MAKING LISTS. LISTS ARE LITERALLY EVERYTHING TO ME. I LIST OUT MY DAY, MY
TASKS, MY GOALS; THIS KEEPS ME ACCOUNTABLE.
I like having a visual representation of my goals, something I can tick off when I acquire it. Set
your self some SMART GOALS (specific, measurable, achievable, realistic, timed). An example of a
smart goal is: I want to be able to do 5 push ups on my toes at the end of this 6 week challenge.
An example of a “fluffy” goal is : I want to lose weight. How much weight? By when?
Setting a goal that’s unachievable like ‘I want to lose 50kg in 10 weeks’ is pointless and can be
disheartening. Instead make your goals realistic; for example; “ I want to lose 2 kilos of body fat in
6 weeks so that I feel confident wearing a bikini on my cruise.
I like to have both long term and short term goals. Short term goals let you feel good along the
way to your larger goals; success builds momentum.
H AV E A “ W H Y ” .
Having a goal isn’t enough. You need to have a reason for wanting to achieve them, something
emotional, something to strong enough to drive you every single day. There’s a saying that goes
“ if your “why” doesn’t make you want to cry, then it isn’t strong enough”. There are going to be
days where eating your macros gets hard, days where you are tired and you don’t want to train
and that’s why your why needs to be strong enough to get you through and keep you committed.
A few examples of a “why” are: “ I want to loose 10 kilo’s for my wedding so that I feel my sexiest
yet” or “I want to become fitter so that I can run with my toddler and not feel unfit”.

TRACK YOUR
PROGRESS
When you can actually see progress and you’re aware of how far you’ve come by looking through
your logs, this really helps to keep you motivated and feel that the hard work is paying off.

FORMING
HEALTHY HABITS
Tracking your health and fitness raises health overall. Let me tell you, it’s tough to
awareness of your actions and should lead to stay motivated when you don’t know if the
more healthy choices. Regularly making the things you’re doing are moving you forward or
same choices is habit forming and reinforces setting you back. Unfortunately, just going by
this action in your life until it becomes second memory or overall feel isn’t enough. Keeping
nature. mental track can lead to missing small gains
you’re making or areas where you could easily
Having a goal isn’t enough by itself. You have
improve. You might be spinning your wheels
to have some way to track your progress
and never even know if you’re not tracking
towards that goal. Without a regular reminder
what’s happening.
of how you’re doing, you can’t know whether
the actions you’re taking are working to
move you closer to your end point and better

VISION BOARDS
I love having visual representations of my
goals. Something I can see and focus on daily;
a focal point for my manifestation. I have my
favourite quotes and images of things that I
find inspiring. I normally use pintrest to find
ideas for my vision board. When I wake up, I
look at this board for a couple of minutes and
really let the images resonate with me. After a
few minutes have passed I am ready to seize
the day.
Love
what
you do
IF YOU LOVE
WHAT YOU DO,
YOU’LL NEVER
WORK A DAY IN
YOUR LIFE.
IT DOESN’T MATTER IF YOU APPLY THIS TO YOUR CAREER,
YOUR TRAINING OR YOUR MEALS; IF YOU LOVE THE PROCESS,
THE OUTCOME WILL BE EASIER.
You have to enjoy and appreciate every step of the journey,
not just waiting to arrive at the final destination. When you love
your style of training, or your meals, then you’re more likely to
stick at it and achieve your goals. If you can find joy in every little
aspect of the process you will find more success in every day.

When you achieve your goals, reward yourself

(but I don’t suggest you use food as rewards
especially if your goals are fitness and weight loss).
By rewarding yourself, you’re acknowledging your own efforts
and appreciating yourself - something that’s not done enough in
today’s world. It is important to acknowledge your success, as it
encourages you to keep pushing.
Once you start seeing results, it becomes addictive!
Especially when there’s a pair of shoes waiting at the end!
U N D E R S TA N D
YOUR DEMONS
UNDERSTAND YOUR POINTS OF SELF SABOTAGE.
IF YOU CAN UNDERSTAND THEM, YOU CAN FACE THEM.
Self awareness is critical to success. Perhaps you binge eat? Understand
your triggers and the emotion attached to the habit. What void are you
trying to fill? Or maybe you are a person who likes excuses, and will find
all the reasons not to do something; not to train; not to eat your meals?
Find out why and then address it. If you understand it, you can cure it.

BUDDY SYSTEM
THIS TIP APPLIES MORE SPECIFICALLY TO THE GYM.
If you know you struggle to find the motivation to go alone, recruit a
friend to go with you. Hold each other accountable when you don’t feel
like going. Having a team that is positive, uplifting, encouraging and like-
minded will help push you closer to your dreams faster.
I love to watch my favourite health and fitness vloggers for ideas and
motivation. Whether I am looking for health ideas, recipes or gym
inspo; seeing someone else working towards their goals, inspires me
to go get my own.
My YouTube Channel is:
www.youtube.com/channel/UCTmN4_WItWyEQKTrOPis1OA

Just clean your desk, prep your meal, leave out your gym clothes… You
just need to get started. When you have finished the first small task,
you’ll feel more alert and ready to go do the next thing. You just have
to get started to get motivated. So if you really don’t feel like doing
anything, start with something small and work your way up.

“What would ... do?” Pick your person and embody them; read
about them, watch them, listen to them. Use their passion as your
motivation. Let their habbits inspire you to create your own.
 Blast
the beats
IF I AM EVER REALLY STRUGGLING TO WAKE UP IN THE MORNING, OR GET PUMPED
UP FOR GYM, I PUT ON MY FAVOURITE TRACKS AND JUST JAM OUT.
If I am with the girls we will blast the music the whole way to the gym. There is
nothing better for putting you in the mood.
TIP: Max has created so many awesome playlists especially for BBR. My faves are : BBR
HIIT and BBR WEIGHTS, her “Faves” playlist is also amazing. SPOTIFY- Search “Maxinne
Cochrane”.

ASK UPLIFTING
QUESTIONS OF
YOURSELF IN THE
MORNING.
WHAT AM I HAPPY ABOUT IN MY LIFE RIGHT NOW?
WHAT AM I EXCITED ABOUT IN MY LIFE RIGHT NOW?
WHAT AM I WORKING TOWARDS?
WHAT STEPS AM I TAKING TO GET THERE?
By asking yourself positive questions it sets the intention for the day, generating momentum to
propel forward.
- WA L T D I S N E Y
-STEVE JOBS

- JOHANN - DR. HENRY LINK

WOLFGANG VON
GOETHE
-HENRY FORD -NAPOLEON HILL.

- CHARLES
SWINDOLL
- A L I C E WA L K E R
 - VINCE LOMBARDI
-BUDDHA

- F R A N K S I N AT R A
- STEPHEN COVEY
- DON SHULA

-NAPOLEON HILL.

- JIM ROHN
- JOHN C. MAXWELL