A to Z Challenge 2016

‘M’ is for Motivation – How to keep motivated when you just want to stay under the covers.

April 15, 2016
M is for Motivation


You only Fail when you stop Trying

What motivates you?  I asked several people recently and received completely different answers from each of them.  Some needed to be accountable, some needed to be reminded, some had to go back to their ‘why’ and some just wanted to fit into their jeans!

It is so hard to stay motivated sometimes. Life gets in the way and we can quickly lose our initial enthusiasm.  It is easier to stay under the covers in cold weather and hibernate with a good book – but whilst I promote having relaxation – you need to MOVE to be healthy.

Motivation is a personal thing and it really has to come from within.  In fact, I often wonder ‘who motivates the motivator?’ What strategies do they use?

The good news is there are tools we can use to help keep us motivated or get us back on track.


Set your goal & make the commitment

We need something to get motivated about.  It might be to lose weight, be healthier, find more time, or larger goals like saving for a holiday, running a marathon or trekking in Nepal.  Set your goal, write it down and put it on your bathroom mirror so that you see it every morning.  The secret to keeping motivated is that you really want it more than anything.  Being half-hearted won’t cut it!


Tell someone who will be supportive

When you share your goal you have made the commitment to yourself and set yourself up to be accountable.  I decided at 55 to run my first full marathon however it wasn’t until I shared this with a select few that it became ‘real’ in my mind and a little bit of pride kicked in as I didn’t want to fail.


Make a Plan you can stick to

It is no good saying I’m going to do this or that without making a plan.  Anything worthwhile will take commitment and time.  How often do we say ‘I don’t have time to exercise’, ‘I don’t have time to prepare healthy meals’.  Planning your strategy for achieving your goal will keep you motivated.

Write down your plan in your calendar and make the time.


Make sub goals & measure your progress

Sometimes we start off all ‘gung ho’ with something only to find that we crash and burn by Day 2!  The secret to achieving your goal and staying motivated is to see results.

Trying to achieve everything at once will become overwhelming and we are more likely to give up.  Breaking your main goal into sub goals will enable you to see your progress and keep you enthusiastic as you tick each sub goal off the list.


Find a workout buddy

Exercising on your own can sometimes be a drag and the time seems to go much faster if you have a workout buddy.  You will also be making yourself accountable because there is someone else affected if you don’t turn up.


Just do it

Sometimes with exercise in particular, we just don’t feel like doing it.  The secret is to say to yourself ‘I will walk for 10 minutes’.  You will find that most of the time you keep going past that 10 minute mark but subconsciously thinking about only a short period of time seems easier to achieve than saying ‘I’m going to run for an hour’.


Don’t beat yourself up, accept & get back on track

I used to think I was a failure if I missed an exercise session but now I realise that life can get in the way.  We all have days where we feel a distinct lack of motivation and bed and coffee sound much more appealing.

Sometimes we have to give into this as it might be a way of our bodies or minds sending us the message that they need rest.  THE IMPORTANT THING IS TO GET BACK ON TRACK.

You can have a rest day, in fact I promote that, however if you are working towards a goal you need to accept that today wasn’t a great day but tomorrow will be better.

Download my FREE E-BOOK ‘From Couchpotato to Fabulously Fit in Less Time than you think’


Join me tomorrow for ‘N’ is for Nourishment – It’s not all about food.

I would love you to join me on my journey and subscribe for regular motivation and tips for a Healthier, Happier Life – Click Here

Let’s Keep Sizzling!


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  • Reply Jeffrey Scott April 15, 2016 at 10:51

    My motivation for weight loss is to be healthier. Far too many health problems associated with being over weight. My problem is just getting started. It’s not keeping it up, it’s getting going. I always fall into the habit of putting things off. Exercise tomorrow, eat better next week, yadda yadda yadda.

    • Reply Sue Loncaric April 15, 2016 at 15:47

      Okay Jeffrey let’s start today! Why not go for a 10 minute walk right now! Have a lovely and healthy weekend 🙂

  • Reply J Lenni Dorner April 15, 2016 at 15:52

    J here, of the #atozchallenge Arlee Bird’s A to Z Ambassador Team.
    How has the challenge been going for you so far? Are you meeting your goals of posting and hopping to other blogs? M= 1/2 way point!
    My blog’s giveaway is still going! I’m encouraging everyone to visit more stops.
    Motivation is harder on “bad days” when pain and sickness rule over everything. To motivate, or to forgive the body for failing to be normal?

    • Reply Sue Loncaric April 15, 2016 at 15:56

      Hi J thanks for stopping by. I’m really enjoying my first A-Z Challenge and connecting with wonderful bloggers. I prepared myself by getting a head start on some of the posts otherwise it certainly would be a challenge! Have a great day and i’ll check out the giveaway.

  • Reply Malavikka April 15, 2016 at 18:14

    This is my most needed, just in time motivation! Thank you 🙂 Your posts are amazing as usual!

    Visitor from A-Z here. Do drop into http://www.malavikka.blogspot.in

    • Reply Sue Loncaric April 17, 2016 at 06:35

      Thank you Malavikka! I’m so pleased you enjoyed the post and it was helpful. I appreciate your kind words and have a beautiful day!

  • Reply Stephen April 15, 2016 at 21:14

    You have mentioned some really useful points in this blog post. Of course, motivation is important and people should be motivated to perform well and improve themselves. I loved this!

    M -Men are from Mars

    • Reply Sue Loncaric April 17, 2016 at 06:39

      Thank you Stephen for stopping by to comment. Keeping motivated is not easy and you are right to say that we need motivation to improve ourselves. Have a great day!

  • Reply Margaretha (Reformed MD) April 16, 2016 at 00:13

    The “I will just do 10 minutes today” works for me too – once I get started, I often do the whole 30 minutes I committed to. Great motivation tips here!

    • Reply Sue Loncaric April 17, 2016 at 06:41

      Hello Margaretha! Yes I’m the same. Sometimes I think ‘oh I just don’t have it in me today’ then I start and find I keep going. I’m so pleased you enjoyed the post. Have a lovely weekend.

  • Reply Michele April 16, 2016 at 12:19

    Here’s what I learned when picking a workout buddy: pick the right one! I recently teamed up with a friend to workout three times a week with kettle bells. She would come over and we’d get the mats out and the weights and sit and chat for a few minutes before warming up. Sometimes before the warmup was even done, one of us would say, “Do you really feel like doing this today?” Of course the answer was usually No! “Okay, let’s scrap this and go out for lunch…” We did that a few times before we came to the conclusion that this just wasn’t in the cards for us! …
    Motivation and picking the right workout buddy are key! 🙂

    Good post!

    Michele at Angels Bark

    • Reply Sue Loncaric April 17, 2016 at 06:47

      Yes agreed Michele you do need to select the right workout buddy – someone who doesn’t drink coffee!!Lol:) Perhaps the secret is to meet at the gym or park? Have a great day and thanks for stopping by.

  • Reply gigi April 16, 2016 at 19:20

    What a great post Sue. Yes, I’m afraid I have stopped trying a bit. My workouts have been rather non-existent lately. I really like the idea of putting it on the calendar and using sub-goals!! Thank you Sue!

    • Reply Sue Loncaric April 17, 2016 at 06:51

      Hi Gigi! We all experience that feeling from time sometime. Life takes over and we get out of the workout routine. You will get back into it especially as you are heading towards summer. Summer makes us feel alive and we feel much more energised. We will need to think of a challenge for us. Xx

  • Reply Annette April 16, 2016 at 19:53

    Oh, Sue – love the way you write. It is such an inspiration. I can use it all and I am looking forward every day to your new point of view. THANKS a lot –

    • Reply Sue Loncaric April 17, 2016 at 06:53

      You have made my day Annette thank you! I’m never quite sure if inhale hit the mark and reading feedback like this makes it all so worthwhile. Thank you for your encouraging comments nada have a beautiful day.

  • Reply Chicky April 17, 2016 at 02:58

    Motivation has to come from within. If we want something badly, we will naturally be inclined to work towards getting it. We just need to want it bad enough.
    You’ve got some great pointers here. And I agree with Michele’s comment – we need to pick our exercise buddy carefully! 😀
    – Chicky @ http://www.mysteriouskaddu.com

    • Reply Sue Loncaric April 17, 2016 at 07:05

      Yes Chick it is up to the individual to keep motivated and the desire to achieve our goal is essential. Yes we need to find a workout buddy that doesn’t like coffee LOL 🙂

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