As we near the end of January you might be looking back at the goals or resolutions you set for yourself just a short time ago. Have you picked up momentum or have you hit some speed bumps along the way? More than likely you have faced moments of doubt. We all do. So how does one stay motivated day after day?

We are all motivated in different ways and it’s worth while to sit down and ask yourself what motivates YOU! Is it inspirational quotes, images of others overcoming impossible tasks, is it a friend, family member or group of people? Make a list of of the first things that come to mind. Ultimately though I believe motivation must come from within. It’s there always, we might just need a little external “spark” to get it going again. Once you have taken some time to reflect or even try out your personal external motivators then make them a regular part of your day. Read a quote first thing in the morning, reach out to a friend mid-day for a quick chat or play that song that always gets your blood pumping right near the end of your workout when you think you can’t do anymore. It may also be worthwhile to note who or what drags you down and try to reduce their influence on you. There may be images or people who are not uplifting you the way you need them too. Perhaps this is a friend or partner who tends to be negative about your goals. Speak to them about this, maybe they don’t even realize the effect it has on you. Pictures can speak a thousand words so watch if commercial images of seemingly perfect people are causing you to doubt yourself. There are so many amazing videos out there of people just like you and I who have overcome great adversity to realize a healthy and happy life. If they can do it so can you.

I find external motivators in some of the most unlikely places. What motivates me to move my body the most is thinking about the people in my life that have been affected by illness and had their bodies virtually taken from them too soon. I think of my mother who died an early death due to cancer and how her body became so foreign to her. Or my friend and student who suffered a very short time with lung and brain cancer and found the simple act of breathing almost impossible. When I’m working out and I think I just can’t do any more I visualize their faces and I dedicate the next push of energy to them. Just writing this is getting me excited. When I run outdoors I take a path system that winds it’s way around my neighbourhood and I usually try and go a different way each time but normally the end of my run takes me down a main road. Often there is a man in a wheel chair watching the traffic pass and when I see him I give him a wave and he waves back. No matter how tired I feel at that moment I start to run like the wind. I can’t imagine he asked to be put in that wheel chair and I’m sure if given the choice he would rather run just like me. So I run and I run and I run….for him and for me.

Here are some of my favourite ways to spark my own internal motivation, maybe they can help you too:

• Motivational quotes – if I find them online I write them down or pin them on my Pinterest board so that I can refer to them again.
• Uplifting pages on Facebook – enough with the criticism, let’s support each other!
• Videos of individuals who made radical changes to their lives.
• Working out alongside people who inspire me with their dedication and intensity.
• Surrounding myself with others who are on the same path of good health and sharing some of my obstacles with them.
• Particular songs – I make sure they are on my playlists!

Always remember that there will be ups and downs. We can prepare ourselves for the “downs” and even allow ourselves to feel them. There’s a quote I love: “When you have one flat tire you don’t slash the other three.” When you have a day or week where you fall off track just get back on and try not to dwell on it. Reach out to those motivators. I would love for you to join my Facebook page where I try and post regular motivation.

“When you are just about to give up remember why you started” – Anonymous