Keep On Keeping On – Motivational Pep Talk

Screen Shot 2018-01-02 at 07.00.40So, it’s that time of year again, the memberships at the gym are increasing by the day, the sales of diet potions and pills have tripled and everyone is making the same promises and New Year Resolutions that they make every year….

Get Fitter, Quit smoking, Drink less, Lose weight…. and so on.

And, as much as I loath the New Years Resolution, I do appreciate that a new year can present the opportunity for a fresh start at things. So, kudos to you if you are one of the 7% of people who sticks to your guns and actually see’s this little promise through to the end!

But, this blog isn’t about berating peoples efforts, its about facing facts! Facing the Truth! It’s a little pinch of January Tough Love.

I could be like EVERY other personal trainer out there and throw a tonne of Motivational memes to try & inspire you to go and workout, but… do they really work??

Of course not!

You will probably see hundreds of these things float past as you scroll through your insta feed, or Facebook wall… and even though one may make you stop for a second, the chances are, you will have forgotten what it said by the time you have your second coffee of the morning!

They just do not mean anything to you on a personal level… they simply are not important on the scheme of really important things to you!

So, how can you get MOTIVATED to keep on keeping on with your new year health kick??

Here are a few tips from me and the last ten years of being a trainer…


If you don’t take your goals, nutrition, exercise or anything else that helps you achieve results seriously, then why should anyone else? You may spend £50 a month on a gym membership, £100’s on new gym wear and trainers, more spent on the latest fad pill or potion that a celeb is endorsing (because they are paid too) and then however much for a personal trainer… But, it really doesn’t matter how much

d52281d6674f9e430a3f4aa66eb44064--support-goals.jpgmoney you throw at this…. if you don’t take it seriously, no one else will either, and nothing will come of it!

Your gym will continue to take their direct debit every month, even if you don’t go and your personal trainer will quickly lose patience with your B/S excuses and despite them actually wanting to help you, they CANNOT do it for you!



The majority of people start their fitness journey with a loose and flimsy goal of “Weight Loss”, but what does this actually mean to you? Why do you want to lose weight?

Sure, everyone wants to be slimmer, leaner, stronger, fitter faster, healthier etc, but WHAT would achieving your goal actually do to you and your life? What would improve? How would it improve? how would this change your life and lifestyle?


If the goal that you set for yourself is not personal and important, then keeping your drive and determination to achieve it alive is going to be hard work!

So, sit back and take some time to think about WHY you want this, WHAT will it bring to your life and HOW will it make you feel?

Make your goal IMPORTANT TO YOU! For example, maybe you want to have children, but at the moment, because of your weight, pregnancy is risky or unlikely to actually happen. So if kids are hugely important to you, then this is your goal…NOT weight loss.

Many women, and men…. set the goal of “I want to look good on the beach this summer!”, But in reality, is looking good on the beach really going to have a big impact on your future? Your happiness? Your LIFE? Dig deep and ask yourself, WHY do I want to change?
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Your mindset is a crucial part of the whole process, and often the undoing of many peoples results. If you find yourself thinking that you are not worthy of feeling good, or the you will never be able to achieve what you want most, then to be frank, you are right. That kind of attitude will NEVER get you anywhere!

Start to change the way that you think about yourself, because, if you don’t care about you, then know one else can either. Don’t cut yourself off!

Surround yourself with positive thoughts and whilst you are at it, positive people as well. habits
It is a well known fact that you feed from the people you associate with, so if they are negative and demotivated, you will be too. So hook up with some friends who always see life from the positive point of view.

Recognise your Good points, spend some time looking in the mirror, and start to see what you DO love about yourself. Tell yourself out loud, even if it feels silly. Tell yourself that YOU ARE WORTH IT…. and you are worthy!!!

NEVER allow the dementors of life to suck all the goodness out of you!


Life throws all sorts of challenges at us, and we never know what is around the next corner. So always take things one day at a time. Of course, have a bigger goal, a bigger picture, but every morning wake up with a fresh dose of determination to just do well today! Regardless of what happened yesterday or what tomorrow may bring… Just focus on today, right now!

Believe me, the one day at a time approach is far more rewarding than focussing on the end result!


So, wake up each morning and just promise yourself (NO ONE ELSE), that you will do the best that YOU can do… TODAY!

It’s just one day! 24 hours!

When you get to the end of the day, take yourself to bed with nothing but the satisfaction that today… YOU DID YOUR BEST!



Come on, we are all only human and we ALL make mistakes, even us PT’s blow out from time to time. But, the difference doesn’t come from the action, it comes from the reaction.  What do I mean? Well, let’s say that you cave in and eat something a little bit naughty for lunch, does that mean that you have to continue to eat naughty for the rest of the day?



If you make a mistake, eat something that maybe you shouldn’t have, then simply acknowledge it and move on with your day.

I mean, if you dropped your mobile phone on the floor, you wouldn’t then stamp on it to make sure that it was definitely broken, would you? Hell no! You’d pick it up, dust it off, check it over and carry on with the day being a little bit more careful not to drop it again!

Treat your body in the same manner…. don’t immediately dive mouth first into a swimming pool of chocolate and donuts, it isn’t going to help anyone.


You will often hear people saying that you should not compare yourself to other people, and this is VERY true. But, it is also true that you shouldn’t compare yourself to a younger version of yourself.

If I had a penny for every time someone had said to me, “I could do X-Y-Z when I was 20…”, then I would be pretty rich now. But, you when you were 20 years old, is NOT the you that you now are at 35, 40, 50, or any other age for that matter.

So, why compare yourself to the younger you? The only person or thing that you should


be comparable to, was YOU, YESTERDAY!

Each day, simply aim to do, or be a little bit better than you did, or were the day before. Each day, you will be a little stronger, a little fitter, a little healthier and so on.

There is no competition, only prizes!


Go out there today, and just be you! Be proud to be you and be proud of what you are doing! Try and achieve something, anything over the next 24 hours, whether thats drinking an extra glass of water, signing up for a fitness class, taking a walk, getting out of bed when the alarm sounds, smiling more and just being happy to be here.

Be better than yesterday, but not as good as tomorrow. Take it one day at a time and be grateful for all that you have. Be positive and reward yourself for doing a good job! Have some self respect and remember, if you don’t take it seriously… no one else will either!

Happy January 😁



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