The desire to meet your goal is one thing- actually finding the will to work and power through motivational plateaus when things start to get tough is another thing entirely. Regardless of your goal and the timeline, it’s likely you’ll meet multiple obstacles and moments of serious motivational fatigue.

The distance between you and your goal is ultimately dictated by careful, realistic planning and the motivation to persevere through tough moments. Planning for daily motivational strategies is just as important as planning meals and workouts. To keep motivation high, consider implementing the following strategies during my workout plans, which will help you meet your own personal fitness goal.

1. Photo Log

Each day, take a photo of yourself in a swimsuit or underwear on your smartphone. At the end of 30 days, you’ll have a timelapse of your body changing. All too often, we’re overly critical and underappreciative of our progress. Photo logs provide tangible evidence of success that you can look forward to throughout your journey. Knowing that you’ll have to wake up and take another photo the next morning can help keep you strong in moments of temptation.

2. Daily Quote

Browse motivational quotes or mantras on the web, printing out 30 that speak to you. Double space between quotes, and cut each quote out individually, folding them up and placing them in a jar or box. Each morning, draw a quote from your mystery jar and reflect on it before beginning your day. Carry your quote with you in your pocket to reflect on in moments of weakness or fatigue.


3. Fitness/Food Log 

Make a commitment to log each day’s workout and food, structuring meals according to your goal. For each day that you meet your goal, add a gold star (or other marker) to that day’s log.


For each day that you fall a little short, write a short reflection on what went wrong, reflecting on the five W’s: who, what, when, where, and why. Follow up with a strategy to counteract the behavior or a similar incident in the future. This reflection is a powerful learning strategy, one that will help you pinpoint the source (or sources) of your failure.


For example, if you broke down in the face of birthday cake in the office breakroom, your reflection might read something like: “Ate two slices of cake at work. I was tempted and ate one slice, then ate a second because I had already failed. Next time, I will remember the progress that I have already made, and remove myself from the area to avoid temptation. To avoid future binges and feelings of deprivation, I will include portioned treats in my daily meals.”


Why these 3 strategies?

Because motivation is like a snowball. The more of it you have, the more of it you will build. Once you get the snowball moving, it only gets bigger - just like your motivation. It sounds silly, but once you have a tonne of motivation nothing can stand in your way!

So by having a fitness/food log and daily quotes to inspire you, you will always have something to look back on when you’re thinking about quitting - it shows you how far you’ve come and why you’re doing this, so you can push through to the end! Let nothing stand in your way ;)