We all go through those times where we don’t feel very motivated. We let our training and eating habits slip, and just can’t seem to get back on track and in a consistent rhythm. I’ve been there many times.

Well here are some helpful tips on how to stay motivated! These are tips that I have found work well for me and have definitely helped me in times when I’ve needed it.


Make sure you set both short and long term goals. This will definitely help you stay on track and motivated. If you have an event coming up, your short term goal could be to fit into a dress for that event. Your longer term goal could be to lose 6 kilograms in 2 months. And your long term goal could be to have the body you had a few years ago.

Make sure your goals are specific and that you are measuring them. Take progress photos and body measurements. When you are working towards something, it is much easier to stay on track.

how to stay motivated setting goals


Have a workout and eating schedule and stick to it. Schedule in your workouts and make them dates with yourself that you can not change. If your friend wants to catch up for dinner, re-arrange for another night/time that suits or arrange a later dinner after your workout. Make your workouts your top priority!

Plan all of your meals for the week. This will prevent you from buying unnecessary junk food at the grocery store and also prevent you from eating out. Eating out a few times a week can be costly and can also slow down your progress. I like to try and plan every meal for Monday to Friday and try not to eat out during the week.


Get yourself a workout buddy and schedule in when you are going to work out. That way, it is much more difficult to skip your workout as you won’t want to abandon your friend! And you can help motivate each other, but during your workouts at the gym, and outside of the gym too. Plus it’s a great way to bond :)

how to stay motivated to work out


Print out your workout and eating schedule and stick it on the fridge. Write out your goals and stick them on the fridge with it! Print out photos of people who inspire you or older photos of yourself (if this is your goal) to keep you motivated. I have a whole folder of photos on my phone of people who inspire me, as well as older photos of myself when I was in better shape to help keep me motivated. Look at these when you need some extra motivation!


I find that I am actually better at sticking to a workout and eating schedule when I am busy. When you are being lazy at home, the last thing you feel like doing is getting up and going to the gym, or cooking a healthy meal. It is much easier to relax on the couch and get take away. Keep yourself busy and your mind distracted so you don’t even have to think about working out and eating. It just happens and it becomes a part of your daily schedule.

If you need some extra help with becoming a healthier person, check out my workout and nutrition 3 Steps to Lean Legs Program!

Love Rachael xx

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

4 Responses

  1. Hey Rachael, could you please do a post on how to eliminate bloating? Or direct message me on instagram @georgiaa.m or something? I’ve been eating really healthy and I’ve only had one “treat/sugary food” in the past 28 days! I’ve felt so great since doing this but I’m feeling bloated often and I don’t know how to stop that. Would love your help x

  2. Hi Rachael!
    I work out pretty much every day, and i don’t think I’m seeing as mch results on my abs as I should be and I thin it’s because my diet.. Can you name me the top foods I SHOULD and SHOULDNT eat if I want more muscle definition on my stomach? I dont eat fast food, simple carbs (usually), or any fatty cakes or anything like that, I have a healthy diet which is why I don’t understand why it’s taking so long for more definition.. :/
    Please lmk! Xoxo :)

    1. Hi Suzze, thanks for your comment. It may not be the foods that you are eating, but the quantity. If you are eating healthy food but too much of it, you will still put on weight. You need to make sure you’re eating both the right type and right amount. You’re already on the right track with cutting out fast food, carbs and junk food. Just make sure you’re eating lots of protein from lean meat, fruit, vegetables and whole grains. A protein powder may also help you increase your protein intake. If you add in a little bit more cardio, this may also help you reduce your body fat. I hope that information helps! xxx

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