Finding Motivation Part Three

Finding Motivation Part Three

Are you still looking to find some motivation? Well, don’t look behind you or in the past. It’s not there. It’s up ahead. Look ahead!

That brings me to point number three in this motivation series: direction!

Keep going in the right direction

Keep your goal interesting — there’s a risk of becoming bored, so keep your goal alive by growing and changing with it. Add in new elements, switch things around a little, find ways to stimulate your senses and the ‘pleasure centre’ of your brain while continuing to put in the hard work and effort. Stick some motivational pictures and sayings up where you can see them everyday, or write yourself little congratulatory notes and leave them in odd or unexpected places. Remind yourself that you ARE doing this and you ARE making progress.

Review and refine your plan and the steps in it. If things aren’t working or not working as quickly as you thought, or not fitting into your current lifestyle and commitments, switch it around, tweak things, or go and do a bit more research and information gathering to see what others are doing. Get some fresh ideas and build your enthusiasm and motivation to try something new. Refocus on just one step for a while to build that sense of self-efficacy.

Surround yourself with people who support you and believe in you, and/or those that are trying to climb the same mountains as you. Share your journey and feel the weight lift a little. Challenge yourself in a more public way; i.e. tell others what you are doing. That can help you to feel more accountable and more inclined to stick with your plan on the difficult days. And accept that you will inevitably have difficult days and setbacks. These are normal, good and to be expected.

There is a Japanese proverb that says “Fall down seven times, stand back up eight” or a quote by Ralph Waldo Emerson, “Our greatest glory is not in never failing, but in rising up every time we fall”. Have a little moan and groan to yourself when you hit an obstacle if you want, then shake it off and keep in mind that the setback today does not control tomorrow.

One of the best things to do to keep yourself motivated is to record your progress in a tangible way. Keep a daily list or log of steps you took, record your effort (give it a rating out of 10) and how that effort made you feel. Take daily photos of you participating in and working toward your goal. Keep a journal, or dedicate a notes page in your phone to jotting down your progress. Take the time to regularly look back and notice the effort you have actually put in and the progress you have made.

I hope this series has helped you to find your focus and your own motivation!

Love and light,



Finding Motivation Part Two

In part two, we will look at the second tool you need to create motivation:


Be that “glass half-full” sort of person, not the glass half-empty mindset. Look for the good things in every day, the good things around you, and both the good things and the difficult things you have done. Keep a list of all these things you have achieved and look back at it as you add to it every day! Here is the evidence that you CAN. It’s a list that you can refer to whenever you have doubts, if you lack confidence or feel you can’t.

Reading and researching can also help you to build confidence, as can sourcing help and support from those around you. Surround yourself with positive vibes and people who encourage your enthusiasm and confidence. Note: Don’t expect these people to provide you with your motivation, but it is more than okay to deliberately surround yourself with other positive and uplifting individuals. Remember, moods are often contagious! If you spend time around other positive people, you can then be that same external source of positivity and happiness to others, and then the chain goes on! Sometimes the doubters can help push your will to succeed, and your determination to prove them wrong. Keep in mind that you can choose who you want to be around and whose opinion you value.
Again, remember to start small, and keep each step toward your goal simple and achievable. This can help to boost your enthusiasm and increase the positive feedback you will be creating for yourself. A good flexible strategy is choosing an emergency step on difficult days (e.g. days you are ill) which actually factors in a day of rest or relaxation. This allows you to rejuvenate and heal and can help to re-energise you for the effort ahead. You can then feel good about looking after yourself and being well-prepared for the challenges ahead.

Each day, visualise exactly what it will feel like when you achieve your goal. Think about what you will be able to feel and sense, smell, see, taste and hear. It’s almost like imagining how a dream would end, if you were dreaming about where you achieve your goal.

Love and light,



Finding Motivation Part One

I often get asked by readers to help them find some motivation. Now, that is a difficult request to respond to simply because “motivation” doesn’t tangibly exist as a product. It can’t be bought or taken from others, nor can it be shared with or gifted to us by others. Ultimately we can’t easily motivate anyone else, nor can we expect others to provide motivation for us. Motivation isn’t external to us, everything we need to motivate ourselves as an individual lies within only us.

Motivation has quite a few elements and the instructions for balancing these elements in the right quantities is different every time for every individual. The building blocks of motivation are often fear or intense desire and the biggest struggle to find and build motivation therefore goes on in our own mind. While sometimes we can be our own worst saboteurs, we can also be our own experts and greatest supporters.

The three tools we need to build this creation called “motivation” are:

  1. Focus
  2. Confidence
  3. Direction.

To start with we will look at number one:


If we are constantly thinking in terms of fear as a motivator, we need to turn that around, at least sometimes, and reframe that negative into a positive. We can get so stuck on being fearful and on NOT wanting things. That is not such a problem in itself, because there is no action or activity associated with NOT wanting. It’s just that fear and NOT wanting keeps us from ever doing anything or achieving anything.

Fear keeps us unmotivated – because a goal to NOT do something can never be acted upon.

Fear zaps our energy and is so emotionally, physically and mentally exhausting.

Change the fear you feel and turn it into something you desire, such as a positive (for example, “I don’t want to fail my exams” can be reframed as “I want to pass my exams”). And then the planning can begin, where you identify and plan the little concrete steps needed to make your goal a reality. The goal is what you WANT to achieve and the steps are what you have to DO to get there.

Just focus on one goal and on just one or a few small steps at a time. There is nothing more disheartening and overwhelming than a list that seems never-ending. Maybe divide the steps into little groups and approach one group at a time, letting you feel a sense of achievement more often as you can tick off a step or a group of steps often and regularly.

Make sure you include some steps or activities that are fun and that you can look forward to. The more enjoyable it is, the more you will do it and go out of your way to make sure you do it. And the more you do it, the better you will get at it, and the sooner you can reach your goals. (This is starting to sound like motivation now, isn’t it?). Make sure you are flexible enough to change and moderate the steps as you go if you find a more enjoyable or effective alternative.

Reading and researching other people’s journeys or stories may help you to improve your focus and ultimately, your motivation. It starts you thinking and believing that logically, YOU CAN DO THIS TOO! Or it might bring out the competitor in you and you become more determined to take on the challenge. Reward yourself too remember — not just for achieving the goal but also at checkpoints along the way, for your effort and commitment.

Love and light,



Some Running Tips

Running is a big part of my life (in case you didn’t already know, LOL). It’s one of my favourite ways to tap out from the world and de-stress after a crazy day.

Running improves lung capacity (big yes!) and strengthens your heart, plus helps tone your legs and glutes (yes, please!). And if you remember to engage your core while you run, you’re going to improve your rig, too.

If you want to fall in love with running like me, or simply up your game, here are my top eight tips:

1. Invest in a good pair of runners

Wearing the wrong shoe can not only hurt your feet, but can also injure your hip, knee and back. I recommend going to a specialist sports store. They have trained staff that know how to fit your feet correctly and can recommend styles based on your goals.

2. Download a good playlist

Music is a runner’s best friend. An awesome playlist will get you fired up and will improve your mood and the quality of the run. My running picks? Beyoncé, Bieber and Flume.

3. Mix up the surface

Don’t limit yourself to just the footpath, mix up your terrain. The pavement is great for sprinting, the beach (running on sand) trains your muscles as it forces you to lift your feet higher, the park (or running on grass) is wonderful for cushioning, and the treadmill means you can train all year regardless of the weather. Mixing it up ensures you never get bored, too.

4. Introduce cross training

If you really want to up your running game, don’t just run. Other forms of exercise can improve strength, endurance and cardiovascular health.

5. Stretch!

Running is very physical and can be quite taxing on our bodies. To ensure you don’t get injured, it’s essential you stretch and cool down properly after every run. You’ll thank me later!

6. Add distance gradually

Don’t try and run 5km one week and 10km the next – build up your distance and speed gradually. My training technique is to add 500m each week. Start at your own level (even if it’s one kilometre) and have patience with yourself and your body.

7. Slow down

When you first start running, don’t try and sprint. Keep your pace slow so the effort is easier. It may be tempting to run fast or to keep up with others, but you’ll exhaust and may injure yourself. Remember, it’s about duration not speed.

8. Have a rest day

Yep, I’m encouraging you to have a day off – your body will need it so don’t feel bad. Treat your body to 24 hours of rest and recovery. I, personally, run two to three times a week, one will normally be a longer run (around 10-15k), the other one or two will either be sprint work (see my other posts about these workouts) or just a shorter run (5-6k).


Coconut Curry Shrimp Bowl

Processed with VSCO with au5 preset
  • 1 lbs Shrimp (peeled)
  • 1/2 Yellow Onion (Chopped)
  • 2 cloves Garlic
  • 1 inch thumb Ginger (peeled and sliced)
  • 1.5 tsp Curry powder
  • 1/2 Light Coconut milk (can)
  • 2 sprigs Green onion (chopped)
  • 2 tbsp Cilantro (garnish)
  • 1/2 Lime
  • 1 cup Cooked Rice
Sauté the garlic, ginger, and onion in a medium sized pan with a bit of olive oil over medium high heat. Once fragrant, add the raw shrimp and sauté stirring occasionally until shrimp is pink and cooked through. Next add the curry powder ( I got mine from Trader Joes) to the sauce pan and stir for about 30 seconds until spices are fragrant. Add the coconut milk and green onion and bring sauce to a simmer over medium heat. Top fresh bed of rice with the curry and garnish with chopped cilantro and more green onions. Serve immediately and enjoy!notes! You can add chopped zucchini or eggplant to the recipe if you have it. I would add it in after the shrimp is cooked : ) Enjoy!

Prep time: Cook time: Total time:


A Love Letter To The Girl Who Cares Too Much About Everyone But Herself

This one’s for you.

You, the girl with a heart full of love and no place big enough to store it all.

Our generation is so caught up in this notion that it’s “cool” not to care about anything or anyone. I know you’ve tried to do just that. I’m sure there was a brief moment where you genuinely believed you were capable of not caring, especially since you convinced everyone around you that you didn’t. But that just isn’t true, is it? Don’t be ashamed of this, don’t let anyone ridicule you for having emotions.

After everything life has put you through you have still remained soft. This is what makes you, you. This is what makes you beautiful. You care so deeply and love so boldly and it is incredible, never let the world take this from you.

You are the girl who will give and give and give until you have absolutely nothing left. Some may see this as a weakness, an inconvenience, the perfect excuse to walk all over you. I know you try to make sense of it all, why someone you cared so much about would treat you the way they did. You’ll make excuses for them, rationalize it and turn it all around on yourself. You’ll tell yourself that maybe just maybe they will change even though you know deep down they won’t.

You gave them everything you had and it still feels as if they took it all and ran. When this happens, remind yourself that you are not a reflection of those who cannot love you. The way that people treat you does not define who you are. Tell yourself this every day, over and over until it sticks. Remind yourself that you are gold, darling, and sometimes they will prefer silver and that is OK.

I know you feel guilty when you have to say no to something, I know you feel like you are letting everyone you love down when you do. Listen to me, it is not your responsibility to tend to everyone else’s feelings all the time. By all means, treat their feelings with care, but remember it is not the end of the world when you cannot help them right away.

Remember that it is OK to say no.

You don’t have to take care of everyone else all the time. Sometimes it’s OK to say no to lunch with your friends and just stay home in bed to watch Netflix when you need a minute for yourself. I know sometimes this is much easier said than done because you are worried about letting other people down, but please give it a try.

With all of this, please remember that you matter. Do not be afraid to take a step back and focus on yourself. You owe yourself the same kind of love and patience and kindness and everything that you have given everyone else. It is OK to think about and put yourself first. Do not feel guilty for taking care of yourself. You are so incredibly loved even when it doesn’t feel like it, please always remember that. You cannot fill others up when your own cup is empty.

Take care of yourself.