SHAPING UP: Four things you must know about motivation

Motivation is one of the keys to success, says Graham.

It’s something that drives you through the tough times when you can’t be bothered to workout. It’s something that helps you stay on track with your diet when you’re tempted with a takeaway.

But the problem is motivation doesn’t come easy!

Lots of people struggle with motivation, especially at this time of the year when the darker nights and colder weather arrive.

So, if you’re struggling for motivation at the moment here’s four things you need to know to get that fire burning again:

YOU’VE GOT TO CREATE YOUR OWN MOTIVATION

Motivation isn’t something you’re born with. It’s not that some people are naturally motivated and others aren’t motivated at all. The big secret is that motivation has to be ‘created’ which means that YOU have to do something to improve the level of motivation in your life.

To get motivated you need to start with small steps. Instead of focusing on the big goal, break it down into lots of small goals.

For example, if you want to lost a few stone in weight, realistically it’s going to take at least 3 months. Focusing on something 3 months down the line can seem daunting and can prevent you from even starting.

Instead, think of the very smallest of steps. What’s the smallest of actions you can take to get you started? Take that step today. Get your running shoes out of the cupboard. Get your workout gear ready. Go and do a short workout.

YOU’VE GOT TO BE CONSISTENT

Yes, you should take small steps but not occasionally and not when you feel like it. The way to make sure you remain motivated, especially in the beginning, is to turn your goals into actionable steps that you do consistently. Run for five minutes a day. Start the day with a healthy breakfast. Make sure you drink 2 litres of water a day. It’s not how long you do something as much as how consistently you do something. Use habits to keep you moving forward.

YOU’VE GOT TO HAVE A REASON WHY

This is the biggest reason you don’t have the mojo to keep going. You start something but then suddenly feel like you have no reason to pursue it. If you’re going to go after something, get really clear on why this is important to your life. Come up with a list of reasons on why your dream is important or why the goal matters. Keep this list at the top of your mind and look at it every day. Make sure you have emotional, psychological and purpose-filled reasons to go after whatever it is you want.

YOU’VE GOT TO ACKNOWLEDGE YOU’RE YOUR PROGRESS

You may move ahead but feel more behind. When you don’t feel like you’re progressing forward, you begin to feel like you’ve lost. The way to help you stay motivated is to regularly remind yourself of how far you’ve come along. To do that, acknowledge your progress. Track your progress and celebrate milestones. Look back and show yourself how much farther along you are.

Sausage Breakfast Muffin

SERVES: 4

TOTAL TIME: 25 minutes

CALORIES PER PORTION: 516

INGREDIENTS

500g beef mince

1/2 tbsp Worcestershire sauce

1 tsp onion powder

1/2 tsp dried sage

1/2 tsp dried thyme

Salt & cracked pepper

1 tbsp olive oil, divided

80g cheese, sliced

4 eggs

4 English muffins, cut in half and toasted

INSTRUCTIONS

Start by mixing beef, Worcestershire sauce, herbs salt & pepper together in a large bowl. Shape the mixture into four patty shapes.

Bring a non-stick skillet to medium heat with 1/2 tbsp olive oil. Cook patties for 3 minutes each side, or until cooked to your liking. With one minute remaining, place the sliced cheese on top of the patties and cover with a lid to melt the cheese.

Meanwhile in a separate pan, add the remaining olive

oil and fry eggs for approximately 3 minutes. You can flip your egg and cook for an additional 1-2 minutes, or simply remove from the pan if you prefer sunny side up.

Take your toasted muffins and top with sausage, egg and a little tomato sauce or chutney, if you desire.

Beginners Low-Impact Cardio Workout

This 10-minute workout is ideal if you need some exercises that are easy on your joints but will still raise your heart rate and challenge your body.

20 seconds LOW-IMPACT STAR JUMPS

20 seconds 1-STEP SHUTTLES

20 seconds JABS

20 seconds TOUCH DOWNS (single leg)

20 seconds LOW-IMPACT HIGH KNEES

20 seconds LOW-IMPACT HILL CLIMBS

For a rundown of the techniques go to the East Coast Fitness Facebook Page to watch the quick video demo.