Tips to keep your training consistency during the dark and cold months



With the start of Autumn in the horizon and the falling of leaves comes the unfortunate end of bright warm and sunny mornings. Instead of waking up to sunshine you wake up to darkness and the sound of howling wind and rain. The long, dark and grey days start to impact your mood and you may find that it takes a lot more to get you through your daily routine (including your workouts). 

I thought I would share with you guys a few tips on how to combat these Autumn blues and ensure that you make the most of this season.

  1. Discipline = Make sure you create discipline as eliminating the dependence on outside factors (such as your mood) will give you the tools to focus on the long-term achievement of your goals so that you do what you need to do instead of what you want to do. For example create a consistent training schedule and stick to it. 
  2. Set a big goal = Setting a reasonable, measurable and realistic goal (such as improving strength or successfully performing an exercise that you’ve struggled on) will help to keep you motivated and give you something to look forward to before the end of the year. 
  3. An awesome playlist = Studies have shown that music has several benefits on the human brain which include boosting our moods, distracting the brain from fatigue and even helping in increasing endurance. 
  4. Get a training partner = Having someone to train with makes you more likely to stick to your fitness goals and also helps to hold you accountable. The right training partner can also help to increase your training intensity by giving you that little extra push. 
  5. Get involved in seasonal activities = embrace the cold and take on the elements while having fun through activities such as ice-skating, snowboarding and skiing. 

Hope you guys find these helpful 


Jay xx

How to Keep Yourself Motivated and Get Back on Track to Achieving your Goals



When scrolling through social media sites it’s easy to forget that we are for the most part looking at the highlight reel of the lives of others. It then becomes easy to believe that most of the people we follow don’t struggle in the same way that we do. The truth is that everyone struggles with motivation. Everyone goes through periods where they feel like giving up or where they take actions that are counterproductive to the goals they hope to achieve. The important thing is not to give up during those moments.

Last weekend all I did was crave chocolate and cakes and I gave into my cravings. In the past I would have really beaten myself up about this and I would have stopped training and created a vicious cycle of comforting myself with food. Now I realise that days and moments like that will happen. I’ve learned to focus on why they happened (i.e. stress, lack of sleep, boredom, etc) and address those issues. I then just focus on getting back on track, not starving myself or depriving myself of food, but just focusing on eating well and making sure I stick to the training sessions I have planned.

I thought I would share with you guys a few tips that have helped me to stay motivated and get back on track when things don’t go according to plan:

  1. Create discipline: motivation is unreliable and dependant on your moods and feelings. By building discipline you eliminate the dependence on factors such as your mood and instead give yourself the necessary tools to focus on what you need to do (in order to achieve your goals) especially when you don’t feel like doing it.
  2. Set short-term goals: your overall goal may take a long time to achieve so in order to keep yourself motivated to achieve it set yourself some short-term goals. That could be anything from getting 10 000 steps a day to trying a new recipe once a week.
  3. The past is in the past: as hard as it may be you need to move on from the action you took which was counterproductive to your goal you have to forget about it and leave it in the past. There is nothing you can do about what has already happened all you can control is how you react to it. In my case it was eating far too much over the weekend. Instead of dwelling over this and beating myself up about it, I’ve been focussing on getting myself back on track by ensuring that I stick to my meal and training plans in the days to come.
  4. Don’t punish yourself: In the past I was very much guilty of trying to overcompensate for over-indulging by adding more workouts or depriving myself of food. Following on from the last point the best thing you can do is to try to move on from the incident and just get back to your regular eating and training routine. Don’t try to overcompensate as this may make matters worse and leave you feeling less motivated than before.
  5. Remind yourself of what your goals are and why they matter to you: every now and then a little reminder of what it is that we want to achieve may help to re-ignite the motivation that we had when we initially set the goal.

Just some food for thought

Jay xx