Mind, Body & Soul by Lola Olarewaju


It’s been a few weeks now since you set your New Year goals. You started with that unstoppable determination to reach your goal by a specific time.  Perhaps you’ve started to slowly run out of steam, or maybe you’ve continually lost your momentum. Whatever stage you are at, here are six tips to keep you motivated.

Tip 1: Remind yourself of your vision

Habakkuk 2:2 tells us to ‘Write down the vision and make it plain on tablets.’ In other words, make it visible. Perhaps it has been a few weeks now since you set your goal, and life being its usual self has been busy.   If your goal is now out of sight, revisit your written goal. Make it visible again, where you can look at it daily, perhaps even twice a day: at the start of your day and before you go to sleep at night. Keep that goal in mind, so that when those low moments come, you can remind yourself of the reason why you are doing what you are doing.

Tip 2: Break down your goal into baby goals

If your goal is to lose 7kg in six weeks, then set yourself baby goals of 1kg a week and, each time you reach a baby goal, reward yourself. Don’t wait till you reach your 7kg target goal before you say ‘Well done’ to yourself.

Tip 3: Be patient

Habakkuk 2:2 continues ‘…though it linger, wait for it; it will certainly come and not delay.’ We wish our goals could be reached instantly. We wish we could be fitter now, or be two dress sizes smaller now, or have more energy in our bodies, immediately forgetting there is a process to change. Change can take some time, and we just need to stay faithful on our part and our desired result will certainly come.

Tip 4: Pray

Pray to God for a renewed strength and motivation. Ask God to help you. Ask God to motivate you again. If you are feeling discouraged, tired or just fed up, ask God to help you get back on track. Asking a trusted friend to pray for you is another option.

Tip 5: Don’t be so hard on yourself


Try to enjoy the journey. Perhaps you’re pushing yourself really hard, but still you’re not getting the results as quickly as you’d hoped. Maybe you just need to relax a bit. Maybe you need to take a step back for a moment; perhaps take a day or two off from your exercise programme and then start again. You want to try and enjoy your journey towards your goal, because the more you enjoy it, the more you’re likely to achieve your goal.

Tip 6: Watch and read motivational stories or speeches

We all can do with word of encouragement sometimes. Surround yourself with success stories, videos of inspirational moments, testimonies and positive people who can help strengthen you.

Be encouraged. Even if you fall off track or get distracted from your goal, as soon as you become aware of this moment, get back on track and just keep going until you reach your goal.




To snack or not to snack. That is the question. As a personal trainer, the answer I give my clients is always based on the individual. Our bodies are all different, and whilst John might need a snack between breakfast and lunch, Sarah might not. So what is the verdict on snacking?  Snack if you need to, but be careful what you snack on.  You want to avoid the high fat, high sugar, high salt snacks, like chocolate bars, biscuits, pastries, and instead choose fruits, chopped vegetables like carrots, celery sticks and cherry tomatoes, whenever possible.  Try and snack on foods that will keep your blood sugar level at a constant, and that are naturally low fat with fewer calories.


Are you on a mission to get fit this summer? Need an all-round workout that will leave you feeling energised and refreshed? Look no further. Swimming will do just that for you. Swimming is a fantastic form of exercise for any age, and is great for the whole body, working all the major muscles. You can burn up to 476 calories per hour doing lap swimming. Swimming can be a good activity, especially for those with joint problems and for those who might be carrying a lot of excess weight, because the water takes pressure off the joints.  To find out more about swimming within your area, contact your local authority, or do a search on Google and start getting the benefits.

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