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Staying Motivated - How do you stay motivated?

How do you stay motivated? Here are a few tips that I use to keep on track...

Set goals

Having a goal or a set timeframe really helps with getting the fire started – small goals, big goals it doesn’t matter, set a deadline and strive for progress.

Make sure your goals are realistic. Having unrealistic expectations of yourself and your results can make your workout program almost impossible to fulfil.

Give yourself several achievable goals to work towards. For example, instead of saying “I am going to have that bikini body that I have always dreamed of in four weeks”, try “In one month I want to lose 2-5 kilos, become fitter and make healthier decisions." Your odds of succeeding in your program becomes much higher, giving you the motivation to keep going and stay on track towards that dream.

Don't compare your goals to someone else's

A lot of women damage themselves by trying to match somebody else's success. Just because you read somewhere that someone lost 7 kilos in a month doesn't mean that you will or should even try to lose that amount yourself.

Your health and fitness journey is yours alone. While others can motivate and encourage you, it is only you that can be the best version of yourself.

Don’t beat yourself up

Take your new lifestyle change one day at a time and forgive and forget. If you fall off your program every now and then, just remember…you are only human!

Reward yourself

Reward yourself with new gym clothes in that smaller size you always wanted – It’s a great way to show off what you have been working so hard to achieve and gives you an even better reason to hit the gym in your new clothes while looking and feeling great.


Having a good playlist with all the music you love is the perfect way to stay focused and pumped during a workout.


Try and keep your kitchen stocked with only those items set out in your meal plan. This way it stops you from cheating yourself by eating dirty when you are bored or feeling hungry – you can only reach for the good stuff if that’s all that is there.


Lastly and most importantly keep consistent with your training and nutrition!! Motivation is a feeling, just like when you feel happy, sad, excited – you can’t rely on it to always be there. By keeping consistent you are creating a habit for yourself, so when that feeling of motivation drops you will still get up and get moving – Consistency is the key to success in any program!!

Rhiannon Harris
IFBB Bikini Pro