January 24, 2017

5 Ways to Stay Motivated

I am constantly asked how I stay motivated to make health and fitness a priority in my life. I’ve definitely had my moments of struggle, but there are a few things I’ve learned over the past few years that really seem to help me stick to my goals.

1. Schedule Exercise Into Your Day

Schedule an hour of training into your day just like a meeting at work, a doctor appointment or eating dinner with your family. This is an appointment to invest time in yourself and get you one step closer to achieving your goals. Because most of us are very busy, if you miss this appointment it’s unlikely you will find another hour in your day, so stick to it! Every Sunday I pull out my old school, paper day timer, plan my week and schedule in my 5 weekly workouts.

2. Set Short Term, Realistic Goals

Most of us set long term goals for the year, but what about short term goals? Short term goals are also very important because they help you focus on the day to day. A few examples of short term goals include lose an inch off your waist, complete all of your scheduled training sessions during a particularly busy week, feel more comfortable in your skinny jeans, or ensure 80-90% of your meals throughout the week are well balanced and comprised of whole food sources.

3. Reward Yourself

For each short term goal you achieve reward yourself. This gives you something to look forward to in the near future. My favourite rewards are a pair of designer shoes, an afternoon at the spa, a new workout outfit, tickets to a concert and the list goes on…  It’s best to keep these rewards non-food related. Remember this ⇒ FOOD IS FUEL NOT A REWARD.

4. Stay Off the Scale

I highly recommend sticking your scale out of reach, at the back of a deep closet. The number on the scale is simply your relationship with gravity and NOT an accurate representation of your progress or self-worth. Imagine this very likely scenario, you push yourself hard in your weekly workouts and are 100% compliant with your nutrition. You are feeling great at the end of the week, so decide to step on the scale to weigh yourself. To your horror the scale weight is unchanged or you may have even gained a pound! Instead of feeling accomplished after a week of hard work you feel defeated and promptly proceed to the kitchen to indulge in the first comfort food you can find. I’ve been there, MANY times in fact, and the feeling is horrible! However, the scale is NOT telling you that you are retaining some water, you probably need to go poo (REAL TALK) and you’ve actually lost half an inch off your waist and an inch around your hips. Case in point, the scale is NOT an accurate representation of progress!

What is the best way to gauge progress? I recommend the following:

– ­Record measurements of your chest, waist, hips, biceps and thighs on a bi-weekly basis
– Stand in front of a full length mirror and look at yourself naked (SERIOUSLY!)
– Assess how your clothes are fitting
– Most important of all, think about how you feel

5. Forgive Yourself

If you fall off the wagon learn from it, dust yourself off and pick up exactly where you left off. Don’t beat yourself up or wallow in guilt or self-pity. You are human and you make mistakes, we all do. Practice self-love, accept yourself for not being perfect and get back on track! Remember these wise words from my Coach ⇒ CORRECT AND CONTINUE.

If any of these tips worked to keep you motivated I would love to hear about it.



  1. Great post Taryn – congrats on launching your blog!

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