What to do when you’re not feeling motivated

Motivation can be tricky. When we feel motivated, we feel like we can tackle anything. But motivation is an emotion: it can be unpredictable and we don’t feel it all the time — and this is where our habits and discipline need to come in.

​​What are your key reasons to get up, move your body and eat better? These are so important to establish and remind yourself of on a regular basis. You’re not always going to feel motivated to exercise or eat healthy so it is important to remind yourself why you set these goals for yourself in the first place. You need to feel emotionally invested in your ‘why’.

The power of discipline

Creating habits that align with your personal goals is essential. If we have the right habits, achieving our goals becomes so much easier. All we have to do is go through our daily routines on a consistent basis and eventually we will end up where we want to be. We know that this is a lot easier said than done though, and it does require a lot of discipline and self-control – especially in the initial stages.

So how can we be more disciplined in our daily lives? Here are some of our tips:

  • Plan your week. This is especially important if you are busy (which most of us are these days)! Plan when you’re going to exercise, what you’re going to eat each day, when you’re going to shop and prep your meals, etc. 
  • Prepare your food in advance. Having meals already prepared or nutrient dense convenience foods ready to go will limit your temptation to grab something less than ideal on the go and help with that mindless snacking that many of us struggle with. It also reduces the amount of decisions you need to make in your day which can help reduce your mental load!
  • Hold yourself accountable. Get your workouts done, track your food, track your steps, record your progress (this could be progress photos, scale weight, girth measurements, reflecting on non-scale wins, etc). If you struggle with not feeling accountable to yourself, this is also where having a coach can really help!

Setting yourself up for long-term success

In addition to this, there are a few other things you can do to help you stay disciplined and on track with your goals:

  • Take it one day at a time. Instead of looking at how far you have to go and feeling overwhelmed, just focus on the 24 hours in front of you.
  • Surround yourself with positivity and supportive people. Your environment and regular interactions can either set you up for success or failure.
  • Create SMART goals. Setting the right goals in the first place is essential. Make sure that they are specific, measurable, achievable, realistic & time based.
  • Create a vision board. Create a vision board and place it somewhere in your house or office so that you look at it every day. Your vision board may include photos of inspirational people or material things, inspirational quotes and images – anything that motivates you to stay accountable and stick to your plan.
  • Recognise your progress. Celebrate all of the small wins you make along the way. Set some rewards (non-food related) for when you achieve particular milestones.
  • Be kind to yourself. Be patient with yourself on your journey. Don’t compare yourself to others and remember that everyone’s journey is different.
  • Revisit your ‘why’ often. Sometimes your goals will change so it’s good to constantly reassess and make adjustments!


If you’re needing some structure to help keep you on track with achieving your goals, our new 8 Week Programs are perfect for this. Choose from Build, Lean or Fit – no matter your goal we have a program for you!

We want to make achieving your goals as easy and convenient as possible. We’ll help you build habits that align with your goals and create a new routine. You’ll have access to your chosen training program, personalised nutrition targets, meal plan, 300+ delicious foods & recipes, progress tracking and tonnes of education through our web app. Everything you need to get the results you want – all in one place!

Click here to learn more!

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