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COVID-19 Staying Motivated

The world has just undergone one of its biggest wake up calls. We are half way through 2020 and it feels like a very long year!! Coronavirus has kept us all locked in our homes. Some with their families and others on their own with just a laptop for company and an increased dependency for online shopping.

The world is starting to open up again, shops and restaurants are opening, sporting fixtures are being played and gym's are planning to open. But what are you going to do now?


What do we need to do as we come out of lockdown to get our mojo back? With COVID-19 we have had a global wakeup call to getting ourselves healthy or at the very least healthier. The likelihood of you having complications from COVID-19 were significantly higher if you had an underlying health condition.




Months of lockdown and a reduced ability to exercise may have for some of us exacerbated those conditions. Boredom, the stress of not knowing what is going on and a general sense of unease may have led to overeating and a general reluctance to go out and exercise. Meaning that you could be coming out of lockdown more overweight, with higher blood pressure, and reduced muscle mass from not exercising and generally feeling rubbish about the whole thing and in a poorer state of health.


The good news is in fact if ever you needed a bloody good reason to do something about it then now is the time! A global pandemic that has proven to significantly impact those who have an underlying health condition; that would seem to be the very best possible reason and time to get healthier.


We are coming into summer in the UK, we cannot exercise as much as we want / need. But exercise is one element that you should be looking at, and by exercise I don't mean that you have to go to the gym, this can be as simple as getting out for a socially distanced walk or something that will get you outside and burning calories and creating some feel good hormones to boost your mood and energy levels.


There is a difference between being "fit"and being "healthy", for me I don't just want to be fit, I want the healthy bit to go with it. Being "fit" is about your muscles and your cardiovascular system, how much you can run, cycle, lift and your general movement and flexibility. Being "healthy" is about any underlying health conditions, your gut health, heart health, how much extra fat you are carrying both under your skin and the dangerous visceral fat in and around your organs.


So, we have a reason to get fitter and healthier, that reason is to reduce our risk to illness, protect our families and ultimately feel better about ourselves. The question is how do we do it and stay motivated?

The best thing to do is get writing, write down all of the problems (health related) that you have at this point, this your reason "WHY". Then we need to set some goals and build a plan to reach them!


A top tip to help you reach your goals is around accountability and ownership. For accountability, this could be a friend, a partner or a coach, you will need to share everything with them, that means that you have to be honest with them. The ownership is super importantly as it's about you being honest with yourself. These two elements combined will help you not just stick to your goals but breakthrough any limiting behaviour that's held you back in the past.

So what can you do to stay super motivated to Smash Your Goals?

Connect with your reason WHY

This can be the hardest part for some people - understanding the real reason behind and under the covers of WHY we want to reach a particular goal. Personally we can spend a very long time with our clients to get to the bottom of why they want to do something.

  • Global pandemic

  • Bullied as a child

  • Bullied as an adult

  • Never feeling that they fit in

  • Negative relationships with people

  • Negative relationships with food

  • Lacking energy and focus

  • Body confidence issues & dysmorphia

  • Medically obese - need to lose weight to avoid medical conditions

  • History of high blood pressure / heart conditions in the family

Once you understand your WHY, you will move heaven and earth to make it happen. Nothing will stand in your way!

Set and Check In With Your Goals

Write down your goals and be really descriptive - Make it real!

E.G: In 3 months time I will have lost 8kg of body fat from all over my body, I will feel amazing as I walk around and play with the kids in the park. I will have worked on toning my whole body and the results are amazing. I will have loads of energy and people are giving me wonderful compliments about how I look.

This goal has an end date, what the goal is, it describes their feelings once they have reached the goal and what other people are saying about them.

Checking in with the goal:

In order to make sure you are on track you need to have data - this is where you track how you are doing, in the same way that you will check your bank balance, have a review at work with your boss or if you are the boss then checking how your business is doing with your accountant.

Information is key to knowing if you are on track.

If you want to lose weight, then knowing where you started, where you will finish and all of the data points (when you weigh/measure yourself) in between are critical to you reaching your goal.

If you want to run your first 5k then understanding how far you can run now, how much you will run by the end (5k) and then we can build a plan as to how to get from NOW to THEN.

The future predicts how you will feel and how you will be seen by others.

Have A Plan

Without a plan to populate it all is just meaningless information.

Trying to remember what you have done from one day to the next can be challenging, our lives are busy and we all at some point forget what we have done.

So having a plan will help to keep you super focused on your goal.

By setting it out in the plan, you will know what's coming up and importantly what you have done.

  • You can put in comments about what you did and how you felt doing it

  • You can build in progression

  • You know when you will have rest weeks

  • Yes rest weeks do happen - its how we get stronger!

Without tracking you will never know what you have done, or in some cases not done :-)

This is the data that you need to be successful and having this information at hand will change the way that you train and the results that you will get.

Key takeaway for Plans - Don't be afraid to adjust the plan if it is not working for you!! If it's too much then break it down into smaller steps/goals - it will take longer to reach your goal, however you will increase your ability to reach it and be more likely to succeed.

Be Accountable and Take Ownership

Being held accountable and taking ownership are two key factors in your success, remember that taking ownership of your health is the most important step in your overall success, it's your health - You Have to Own IT. The Accountability is you checking with someone else as an external force. The Ownership is internal and has to come from you.

Sometimes we all need a little extra nudge to make something real. We have worked with clients for all types of goals, from the smallest to the very biggest life changing series of goals that you can think of.

What got them all through it? A support network, knowing that there were people looking out for them and keeping them on track when they wanted to slack off. Their support network would not let them as they all knew what they were trying to achieve. They were all brought into the goal, the Outcome that had been talked about for so long.

We have seen it so many times with people that have come in to see us or from a conversation on the phone. Their goals had not been realised because they did not have the support network in place, or no set of clearly defined goals, no plan on how to make those goals a reality and no strong reason WHY they wanted to do it!

Being accountable will mean that you are way more focused on the outcome of your goal, with almost laser beam focus on what you will reach and what it will mean to you.

Make Sure You Stay Connected To The 4 Items Above:

Stay connected to your goals!

Know your outcomes

Have a plan

Check in on your plan each week to make sure you are on track

Adjust the plan if you need to

Be honest with yourself

Be accountable and honest to those that are helping you!

If you would like to have a chat about any of the items above please do get in contact via the link below:


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