stay motivated

Craving Results: How to stay motivated

Public service announcement – this will not be a normal blog… It is also not a how to guide. I’m asking a genuine question (partially for myself to reflect on) – How can you stay motivated when you’re really not feeling it?

The nights are really drawing in now. It’s cold, it’s dark and I sometimes really cannot be bothered to pull my trainers on and venture to the gym. The whole point of this blog was to outline my week in a nutshell, so as to keep me interested and engaged in my health and wellbeing. This seems to have somewhat grown a bit stale for me in the previous few weeks and on my drive to work today I began to think about why this was so. I’ve come to the conclusion that I need to mix up my writing style and so began the whole question – how to stay motivated?

My first thought was music. I find music really emotive. For me, it really has the power to affect my mood. Just hearing the music from Up will bring tears to my eyes (If you didn’t cry at that – you have no soul!).

The song ‘Happy’ by Pharrell makes me ironically angry if I’m driving, but is my go to song if I’m running. I have, in fact, a whole list of songs for exercises. There is no particular reason why these have been assigned beyond the fact that when they were playing whilst I was doing that particular exercise, I felt good about what I was doing. My deadlift song is Craig David ‘Rewind’. Bench Press = David Guetta ‘Dangerous’. Walking lunges work perfectly with Enrique Inglesias ‘Freak’. Without a doubt, if I hear the right song, for the right exercise, I end up working twice as hard!

That aside, how else can I fuel the fitness fire? Working out with someone has worked well in the past. The added element of competition certainly kept me on my toes and engaged in the session – it is something I would definitely be willing to partake in again!

Similarly, working with Matt does help. Irrelevant of what else I have going on and what else I achieve in the week, I can always depend on completing 2 decent sessions with him – partially because he has a certain way of making me do the exercises (even if I complain the whole way through and give him a hard time), and partially because at the end of the day, this is my hard earned cash that I am investing here – it doesn’t make sense to do a half-assed job!

Trying to remember the positives of why I go – the amazing feeling I got last week doing big girl press ups and realising at my fourth one in that I could keep going (don’t ask me how this happened, I suddenly shot up from 5, 4, 4 to 8, 8, 7 from one week to the next….) Watching the cm’s go down each week on the tape measure. I still don’t overly focus on any compliments that come my way – because I’ve been there before – but I have learnt how to accept them graciously (I think).

Weekly Measurements

Because I’m a stickler for rules (particularly my own) I can’t help but just slot in my step count and measurements for this week: 54,695 steps. I averaged around 8,000 a day which I do need to get back up – no excuses why it’s flagging beyond it being cold and wet outside!

  • Hips: 97cm
  • Waist: 100cm

I had a weekend of cream teas and apple crumble and not completing my food diary. So I am thoroughly undeserving of those measurements! I have made a new recipe – a chicken tagine. Which was perfect for a cold winter’s night – a review by my husband: “erm…yeah, I’d have it again”….

I’ve added the macros plus link for the recipe at the end. I managed the gym a total of 3 times, following the new plan. Phew! Despite me saying this was a different blog, my OCD would have been in overdrive if I hadn’t written that!

To sum up (and draw inspiration from a really good article I read by Daniel Harrod which combined Disney and exercise), the best way to stay motivated when life has got you down…in the words of my favourite fishy character…Just Keep Swimming….

stay motivated


P.S. I’d love to hear any other ideas that you have on how to stay motivated with it all…I guess another one for me would be when I get responses on these blogs. It’s great to know how everyone else out in the big blue is getting on!


Macros (without couscous) – mine served 5

  • Calories – 297
  • Protein – 37.9g
  • Fat – 2.3g
  • Carbs – 22.6g

About the Author Matt Smith

Matt Smith is the owner of Beer N Biceps. He has a degree in Sports Science, 10 years of experience working in the fitness industry, and has written for hundreds of fitness websites. He is a lover of good quality beer and believes that drinking in moderation can form part of a healthy lifestyle.

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