How to Get Motivated and Stay Motivated

This article is going to explain what motivation is and how to use it to accomplish your goals. You will learn ways to stay motivated so that you can keep seeing results. Capture the best feeling in the world, get motivated, and stay motivated.

How many times have you been motivated and written a to-do list for your next day off? When the day comes you don’t even recognize the person who wrote it. Your list is full of extensive and time-consuming projects. There is no way that you could get everything done in one day even if you wanted to. All you can do is wish you felt like you did when you wrote the list. And then you think about how different your life would look if you felt like that every day. How much could you do? The answer is that when you wrote the list you were motivated. Staying motivated will help you accomplish your goals.

What is Motivation?

Motivation is defined as an internal process and can be characterized as either a drive or a need. It is a condition inside us that desires change whether it be in ourselves or in the environment around us. Motivation is the desire for change with the use of movement. Simply put, you do something because you feel like doing it for whatever reason. The reason you do it is your goal. It can be as simple as you have the goal to get your house clean by 5 because you are expecting company. Or it can be as complex as saving money on every grocery trip to be able to afford your dream home.

Did you know that motivational quotes are one of the top 100 things that are googled? The reason for that is we are all looking for a magic potion. How awesome would it be if just a few words took you from lethargic to motivated? I think of the question, if you could have one superpower what would it be? I know that my superpower is to always feel motivated. Who doesn’t love the feeling of being motivated? You’re determined, focused, and moving toward your goals. Unfortunately, staying motivated isn’t easy. Especially if you have been working on your goal for a while.

Here are some tips on how to stay motivated so you can keep moving forward.

How to Stay Motivated?

1. Determine what motivates you

Are you externally motivated by money, praise, or social status? Or are you internally motivated by a feeling of accomplishment and pride? If you are working for a promotion at work, chances are you are motivated by the raise that comes with the new position. If are working out and trying to lose weight, you may be motivated by the feeling of confidence. You like the way you felt after losing 10 pounds. Knowing what motivates you is what you need to keep in mind so you can keep moving forward even on the days you don’t feel like it.

Here is a link to a self-assessment test that will help you determine what motivates you.

Discover What Motivates You | MotivationFinder™

2. Keep your goal visible

Write your goal down and put it somewhere so that it can be seen. It will be a constant reminder of what you are working towards. Some suggestions are to put it on your calendar, write it on your bathroom mirror. If you are saving money for a vacation, keep a jar and write down on a piece of paper the amount of money you have saved in a week. After several weeks there will be a lot of evidence that what you are doing is working. That will encourage you to keep going. A visual reminder will be a cue and will help you stay motivated.

3. Track your progress

This is proof to yourself that you are moving in the right direction. All the time and hard work you are doing is paying off. Sometimes we have to see how far we have come so that we can validate the work we are doing is worth it. You can make this as visual as you need it. Make sure that it is easily accessible, and a quick reference.

If you are trying to lose weight, you can hang a pair of jeans that are your old pants size on the outside of your closet. For the dream vacation that you are working extra hours for, keep a picture of your paradise on the refrigerator. Sometimes all you need is a checklist of tasks that you have completed. If you are working on a promotion at work, keep a list of your certifications, presentations, and achievements you have accomplished so far.

Keeping your goals visual and tracking your progress all goes back to knowing what motivates you. Put some thought into what moves you. That is what motivation is, the act of movement. After a few days, if a pair of jeans hanging on the closet doesn’t work for you, change it! Try tracking your weight loss results in a planner so you can see the progress week after week.

Pro Tip: I have the 10-minute rule. If there is something that I don’t feel like doing, I get started for 10 minutes. I set a timer on my phone and give myself permission to quit after 10 minutes. There hasn’t been a time that I quit what I was doing after 10 minutes. I have never quit working out, cleaning the house, or working on my side hustle after 10 minutes. That’s all you need to do is to get started!

What do you do next?

Determine what your goal is going to be. What do you want to change? Work hard every day on your goal. Do some research and learn what motivates you so that you can stay focused on your goals. Give yourself some visual cues that will help you to stay motivated. Track your progress and use visual cues to keep you motivated. If what you are doing isn’t keeping you motivated, change it. Don’t be afraid to try something new. The most important thing you can do is to keep trying!

Are You Over 40? 5 Supplements That Help You Lose Weight

This post may contain products or services that I may earn a small commission from at no additional cost to you.

As women, our lives and body change in our 40s. This article contains 5 supplements that help women in their 40s lose weight. As women in our 40s, we need to change the way we approach our health. What used to work for us may not work any longer. What didn’t appeal to us in the past, may be what we need to be healthy. Did you consider probiotics in your 20s? I know I did not! Here are 5 supplements for women over 40 that will help you lose weight.

This list of supplements is NOT a list of diet pills or fat burners. If you are looking for the easy way out that doesn’t work. This isn’t it! These supplements can be found in food or purchased over the counter to improve your diet. I was surprised when researching this topic by how hard it was to find natural ways for women in their 40s to lose weight.

Unfortunately, as most of us know by now, there is no easy way to lose weight and stay healthy. If that were the case, we would all do it. There are changes you can make in your diet that will help you lose weight naturally. Try these 5 supplements.

1. Probiotics

Probiotics help improve your gut health. Why is that important? The better-known digestive benefits of probiotics include reducing gas and bloating. Probiotics also help prevent diarrhea and constipation. Lots of research supports the growing relationship between gut health and overall health.

Researchers believe that the gut can affect mood, anxiety levels, and cognition. It may even be linked to conditions such as depression, anxiety, and the autism spectrum. The benefit of a healthy gut is a healthy brain.

Research has also linked gut health to obesity. A healthy balance of bacteria can be involved in preventing or reducing obesity and other metabolic diseases. Your gut bacteria may influence your weight by how certain foods are digested. The lack of good bacteria in your gut could prevent inflammation caused by certain foods. This inflammation can lead to weight gain.

3 Different types of probiotics

1. Foods naturally high in probiotics. You can choose foods to add to your diet that are natural probiotics. Foods that are high in probiotics:

– Yogurt

– Sauerkraut

– Kimchi

– Sour pickles

– Raw apple cider (mother)

– Kombucha

2. Probiotic supplements– This is the most convenient option for you. It comes in the form of a pill. The supplements contain multiple strains of probiotics that have different benefits. There are countless options and can be bought over the counter or through the mail. Even the probiotics that are shelf stable need to be kept at a temperature of no more than 70 degrees, in a cool dry place.

3. Probiotics that need to be refrigerated. If these supplements are bought online, they need to be shipped in temperature-controlled packaging. Store these probiotics in your refrigerator immediately.

Sugar is the enemy of gut health.

If you are ill or have problems with your immune system, you may want to be careful about taking probiotics. Contact your doctor.

2. Protein Powder

Protein is an important nutrient for weight loss. Getting enough protein boosts your metabolism, keeps you feeling full, and helps you build muscle while you lose body fat. High protein intake helps you burn calories around the clock even while you sleep.

A woman that works out regularly should consume .6 to 1 gram of protein per pound of body weight. This will help burn excess fat and stay lean. Drink protein shakes after strenuous workouts to help your muscles recover and build back stronger.

Protein’s effect on metabolism, appetite, and muscle mass may also keep you from regaining weight once you have lost it. Bonus points!

Foods that are also high in protein to help you reach your daily amount:

– Eggs

– Lean meat such as chicken

– Greek Yogurt

– Dairy Milk

– Almonds

– Cottage Cheese

– Lentils

– Quinoa

– Peanut butter

3. Fiber

The daily recommended requirement for women is 25 grams of fiber. Fruits, vegetables, whole grains, and seeds are the most natural sources of fiber. It is important to get as much fiber from food because these foods have so many other nutrients and benefits. If you cannot reach the daily recommended amount of fiber, consult your doctor to suggest fiber supplements.

Soluble fiber helps you lose weight by making you feel fuller longer. Feeling full will curb your appetite. That will lower your calorie intake. Fiber also has other health benefits. It improves your gut health, lowers blood sugar, fights constipation, and boosts heart health. Foods that are high in:

– Oats

– Avocados

– Strawberries

– Apples

– Bananas

– Carrots

– Broccoli

4. Green Tea

The advantages of drinking green tea for weight loss:

1. Green tea increases your metabolism. In a recent study, green tea increased metabolism rates by 4%.

2. Green tea inhibits fat absorption and helps glucose regulation. This means that green tea reduces the spike in insulin that causes fat storage.

3. The caffeine in green tea will help reduce your appetite.

4. Green tea could help you save calories in the morning. If you drink your coffee with lots of added sugar and calories, replacing it with green tea will cut your calorie intake.

Studies vary- but the consensus is 3 to 5 cups of green tea is the optimal daily amount.

5. B Vitamins

8 different vitamins make up the B vitamin group.

The primary function of B Vitamins is to help your body metabolize carbohydrates, proteins, as well as fats and to use the stored energy in foods. Each of the B vitamins has a specific role in increasing metabolism and energy production.

Foods that are high in B vitamins

– Lean meat

– Eggs

– Whole grains

– Bananas

– Potatoes

– Seafood

– Milk

– Leafy greens

Pro Tip- If it is overwhelming for you to keep up with all the B vitamins, there is a B Complex vitamin that has all eight B vitamins that you need. It is sold over the counter.

If you are feeling a bit overwhelmed, don’t be. DO NOT try all five of these at once. You know your body and lifestyle better than anyone. Pick 1 or 2 of the supplements that you think will be the most beneficial for you. If you are brand new to fitness and go on walks as your workout, you probably don’t need to start with protein powders. Start with probiotics or Vitamin B.

Choose the supplements that best suit your needs. Add them into your diet and your daily routine for a couple of months and see how much better you look and feel.

If you try to change too much, it will be hard to keep up with. You will end up getting frustrated because you won’t see the progress you were hoping for. Which will lead you to quit trying.

5 Important Tips to Stay Healthy When You Travel

We get excited about traveling days and even months before our departure date. Here are 5 important tips that you need to take into consideration so you can stay healthy when you travel. We have the best of intentions to stay diligent in working out, eating well, and staying hydrated. Unfortunately getting away also means leaving the familiar habits and routines that keep you on track with your goals. Traveling completely upends your familiar routine. The rigid schedule you have created for yourself isn’t there to hold you accountable. This means you must intentionally find ways to stay healthy while enjoying your trip. Staying on track is going to require some planning before you leave.

One of the reasons we love traveling is we do not have deadlines or responsibilities. However, if you are going to be successful at staying healthy it is going to require some discipline on your part. If you go in with no plan, even with the best of intentions you will fall short. Trust me, do yourself a favor and make it a priority to eat right and move your body. If you neglect your healthy habits and throw all caution to the wind, you will not be feeling so great two days into your trip. Stay on track so you can enjoy your trip!

1. Plan a grocery trip and your meals out

When you are traveling to your destination, take a few minutes to think about food options that work for you. Maybe even make a list. If you are staying in a hotel room that has a kitchenette, you have a variety of options to prepare healthy meals. If your hotel room has a microwave and a small refrigerator, you can still make it work. You will just have to get creative. Start with planning solid breakfast options. You have more choices if your hotel room has a kitchenette, but you can still make this work if you are limited in space. Some great breakfast options include:

– Cereal or nutrient bars

– Fruits that don’t require refrigeration such as bananas, navel oranges, and apples

– Yogurt

– Already prepared protein shakes

It is easy to fall in with the crowd when it comes to snacking on vacation. Our hotel room is filled with chips and crackers that the kids will enjoy. It is hard to turn those down when it is all that is there. Trail mix, nuts, and raisins are good snacks to keep on hand.

When it comes to choosing where to eat, coming up with suggestions ahead of time will help you plan. This will allow you time to look up the menu and choose healthy options. That is one reason why I love vacationing at the beach. Almost every restaurant has fish and seafood options that are not just fried.

2. Find a place to workout

Ideally, look for a hotel that has a decent gym on site. This is the best option. Hotel gyms range anywhere from great with a lot of options to adequate at best. When booking a hotel with your family or friends, the gym may not be an important amenity to everyone on the trip. If your hotel gym is lacking or nonexistent, here are some ideas for you to stay active.

– Find an area in your hotel where you can work out (I have worked out on the balcony with a beach towel as well as on the beach, more than once)

– Go for a walk or run in the area around your hotel

– Pack some of your own workout equipment. You can get a great workout with 3 to 5-pound weights. Anything more may be inconvenient to pack.

– Look up YouTube workout videos that are bodyweight only. The options are endless.

– Do yoga. There is no equipment required and is easy to do anywhere.

– Find a gym that is close to where you are staying

Nothing is going to be as convenient as your workout routine at home. But the goal is to make the most of what you have in your environment.

3. Plan time to workout

Now that you have figured out where you are going to workout, it’s time to figure out when you are going to workout. This may require more compromise for some than others. For example, if you are staying in a hotel room with loved ones you may need to work around everyone’s schedule. This is especially true if you need to workout in the hotel room. You can make it easier by doing a couple of things.

– Communicate with the others in the room. Get clarity on possible plans for the day. Work around the plans. For example- you can workout in the room when everyone leaves to go to the pool. You simply join them when you are done. If everyone goes to get morning coffee, stay behind and get your workout in. Ask them to bring you a cup back.

– Get the most workout in the least amount of time. You can complete a great workout in 30 minutes. Cardio and HIIT are two great examples. Lots of work, very few breaks.

– Pack your earbuds

Pro tip: Set your alarm and get up well before everyone else. Get your 30-minute workout in, take a shower, and be ready for the day before anyone else gets out of bed. You can enjoy a cup of coffee while everyone else is still asleep or just getting up. You can bask in the satisfaction that you got your work in before the day starts. It is then that you will truly feel like you are on vacation. This requires the most discipline on your part, but it is totally worth it!

4. Stay hydrated

This is the easiest component to make accommodations for, but it is also the easiest to overlook. Remember to buy bottled water for your hotel room or pack your water filter pitcher with you on your trip. You can also order water with your meal when you go out to eat. Make a conscious effort to stay hydrated so that you feel your best and enjoy your time away.

5. Pace yourself when it comes to alcohol

While staying hydrated may be the easiest, moderating alcohol can be the hardest if you are a drinker. One way to moderate your alcohol is to consider how much you want to drink before your trip starts and stick with it. You can set a limit on the number of drinks you have per day. Or you can decide the number of times you want to drink while you are on your trip.

If you have made a conscious decision in your everyday life to decrease your alcohol intake, you may want to have a plan. If you drink more in quantity and or more often than you are accustomed to, you will pay the price. After a couple of days, you will not feel your best and it will be difficult to enjoy your tip. No one wants to feel bad on vacation, especially if it can be avoided. Here are a few ideas to set some boundaries.

– Choose occasions when to drink. For example- you will have a couple of drinks when you go to a restaurant or when you are at the pool.

– Set a limit of drinking 2 or 3 days out of 5

– Have some fun nonalcoholic drink options available. Buy ingredients to make delicious nonalcoholic spritzers

– Tell someone you are traveling with what your goal is and ask them to hold you accountable. You will be thankful you did.


Traveling definitely comes with its challenges. Staying in close quarters with loved ones and combining multiple agendas to name a few. The number one way to be successful is, to be honest with the people you are traveling with. Clearly communicate your intentions to stay healthy. If you are upfront about your plans before you go, it will be easier for everyone to accommodate your requests and be supportive of your choices.

Do not dwell on all the compromises you may have to make. Trying a new workout style may lead to a new discovery. You may find that you enjoy getting up early to workout. When you try something new, you may find something that you really love and that works for you. It was on vacation that I discovered the Tabata style of working out. Now I do it once a week. Your main goal while you are gone should be to do the best you can. Stay healthy and be ready to go all in when you get back home. Do not lose track of all the progress you have made. No matter what happened while you were gone.