Day 50 – #50DaysMotivation



Congratulations!!! You made it! You’ve spent the last 50 days hustling towards your goal. Let that sink in for a minute.

Many have started the challenge but you are one of the very few to see it all the way through. No matter how much progress you made on your goal – just getting to the end of this, that’s a win right there!

So how do you feel right now? At the start of this challenge I asked you to write down how you wanted to feel on day 50. Does the reality match up with the vision? If yes, that’s brilliant! You’ve taken on board the entire mindset of the challenge. If not, why not? Can you learn from the past 50 days and take that with you into the future?

So what’s next?

Whatever you are, be a good one

The last task of the challenge is to think about the next 50 days. I want you to write down what you want to do in the next 50 days. You’ve worked hard on developing habits over the challenge. It would be a shame to toss them to one side. Maybe you’re not going to hustle as hard as the past few weeks but you should still have ambitions for the next couple of months.

The 50 days passed by in a flash. So will the next 50 days. And the 50 days after that. Don’t let life pass you by. It can be so easy to watch another episode on Netflix or stay in bed for a couple of hours at the weekend. But what are you missing? An amazing opportunity? A chance encounter? A fantastic event? Make yourself get out and experience the best in life. Will watching another rerun of Parks and Recreation really be the best moment of your life? No but you’ll remember the chances you took to follow your dreams and goals.

So take a rest for a couple of days and regroup. What is the next goal? Where is it taking you? How can you achieve it? Take everything you learnt from the past 50 days about yourself and apply it to the next dream.

So what’s stopping you – go forth and achieve your goals!

Day 49 – #50DaysMotivation



As we approach the final day of the challenge, I want to leave you with some lingering thoughts.

For so many of us when we think about our wildest goals and ambitions – we can be paralysed by fear. We can think we’re not worthy or capable of working towards our dreams.

You never lose by loving. You only lose by holding back.

If you have a passion that you love and you want to become great at it than you need to go all in with it. You’ve just spent the past 49 days working on a goal. It doesn’t have to stop now. Use that passion you have for your goal, the intensity you’ve experienced as you worked hard on it – and bring it to the next level. If you hold back, don’t push yourself to achieving that dream – at the end of the day you are the only one who loses out.

Day 45 – #50DaysMotivation



A jug fills drop by drop resonates with me on two levels.

On one level it reminds me that I have to have perseverance in my goals. My dreams and goals will only come true if I work on them each and every day.

The second level is that it reminds me that in order for me to get to my goal I have to focus on one thing every day that will help me reach my goal. If I write down every morning what is the one thing I want to achieve, I can get that one thing done.

A jug fills drop by drop

So today I want you to write down the most important thing you can complete for your goal today and see it through. When you go to bed tonight you will have a serious sense of achievement and you can do it all again tomorrow.

A book I would highly recommend on the topic of focus is ‘One Thing‘ by Gary Keller. It really showcases the power of knuckling down and concentrating on one habit that will help your personal or work goals.

Day 42 – #50DaysMotivation



A lot of people say that they never achieve their goals because no one believes in them. Well today I want to ask you a simple question:

Do you believe in yourself?

Sometimes when we are giving out about people not supporting us it’s because we are deflecting from the fact that we really don’t believe in ourselves. And the root of not believing in yourself stems from the fact that you don’t truly love yourself. This might seem like a strange statement to make but it’s true. If you fully loved yourself you would have a belief in yourself that would allow you to go on and take on anything.

I want you to watch this ad from Dove in France and see can now see the importance of having love for yourself.

Do you see how the effect of what we tell ourselves every day has?

Do you see how important it is to have love and belief in ourselves?

If you love yourself you will never be alone

Today I want you to make a list of things that are amazing about you. I want you to fill an entire page! Don’t say you wouldn’t have enough things to write. You do!!! And I want you to regularly do this exercise until it becomes easy to do. Because when it is easy – you’ll finally have the belief in yourself that you deserve!

Day 35 – #50DaysMotivation



Welcome to the first of seven days that will help you develop a mantra that you can use though out your daily life that can help foster a greater understanding of yourself.

The best way to begin to develop a mantra is to write it down and put it somewhere you will see if often. Maybe on the lock-screen on your phone, or your bathroom mirror. Maybe on a post-it note on your work computer screen. Somewhere you will see it multiple times a day.

Todays mantra is “What is your why?”

What is your why?

This is a deep question to ask yourself, and probably not one you are going to be able to answer straight away. I want you to use this mantra as a way to question why you do what you do every day. If you feel that your life is lacking purpose this is an important question to ask yourself regularly. It’s only by querying yourself often that you will be able to attempt to answer this.

“What is your why” is an important mantra when you striving to achieve a goal. It’s important to know if the goal you are working towards is the right goal for you. Maybe as you delve deeper into this question, you will realise that maybe there is something else that is more important to work on, or maybe that you need a bigger goal. If after working on this mantra for a while you can’t come up with a “why” than maybe it’s time to change goals.

And if you do come up with answers – try to delve even deeper in them. Every answer we give leads to another question and sometimes we are afraid to go down that rabbit hole as we don’t know where it will take us. But you owe it to yourself to explore. If you don’t understand your mind – how can you work on it to get it to bring you where you want to go?

Day 4 – #50DaysMotivation



Okay so hopefully you have planned your schedule for the past two days, including small steps towards your end goal in 46 days. Remember the most important thing during these 50 days is to consistently just plan the day ahead of you. Each small task you do is getting you to your goal, just keep trying to stay the course and push on through!

Go the extra mile, its never crowded

Today’s challenge is small but will make a big difference in getting you to your goal. I want you to push yourself a little harder today. Nothing you’re not capable of, put enough that will make a difference to your mind-set and commitment.

If you made the goal that you were going to become fitter, instead of walking for 40mins, I want you to add 4 minutes and walk for 44 mins.

If you vowed you were going to eat healthier, today when you cook dinner, make an extra portion and freeze it so you have a healthy meal on hand when you need it in the future.

If you said you were going to save more money, don’t buy that coffee on the way to work. Today save that money instead.

If you promised yourself you would read more, read for an 5 minutes today. Or read the next chapter in your book.

None of these things require major effort, but they each get you a little closer to your goal. If for the next 46 days you pushed yourself that little bit every day you would quickly see progress towards your goal!.

Get paid to workout! Pact App

Get paid to workout!

Get paid for living healthy!

This is an amazing app and I cannot sing it’s praises enough! I am literally getting paid to do something that I am already doing. Easiest money ever!

So what is the Pact app?
Pact basically uses money as a motivator to get you to go to the gym, track your food or eat your veggies! Each week you’re rewarded for all the healthy things you do by the members that didn’t.

How it works?
Each week you make a pact. You can either commit to going to the gym, eating your veggies or tracking your food. Or if you really want to push yourself you can commit to all of these pacts! You decide how much money you are willing to pay if you don’t follow through with these commitments. If you don’t follow through with your pact – you lose the money you committed to paying if you failed. If you do successful meet your pact – you get money.

All my monies!!

All my monies!!

Now you don’t get a whole lot – on average between 10 and 20 cent for each successfully carried out Pact. But this money soon starts to add up! You are going to be doing these healthy things anyway so you might as well get some money for it! At the moment I currently have 293 activities logged and have earned $36.41. For literally just taking photos of stuff I’m already doing and logging in workouts. It’s really easy money!

Logging your Pacts

Logging your Pacts

Now I know I only logged 5 veggies but I swear I ate more. Most of the time though I forget to take a pic so I’ve purposely left my pact for veggies on the low side! But some people log 35 veggie pics a week so earn a lot more than me!

If you want to know more check out

Tips for going from workout to work!

After a workout - you need to look your best for work!

After a workout – you need to look your best for work!

Experts say that people who workout first thing in the morning are more likely to commit and rarely skip they gym, and there is also evidence that early morning workouts are more effective.

However for most of us that means getting our workout in before heading to work. Walking into work as a sweaty mess is not really an option so here are a few tips on how to look your best!

1.) We all know that look – the red faced, sweaty-betty look. The best way to avoid this is to make sure you leave time to cool-down. The best way to do this is to take time to sit and chill, even just 5 minutes would suffice. You could sit while taking your protein shake or post-workout snack, instead of trying to chug it while walking to work. If you apply cold water to your wrists, behind your knees or inside your elbows these are your pulse points and will help to cool your body!

2.) Ideally you want to have a shower after you workout, but sometimes you just don’t have the time. Here are a few tips to help you look more presentable.
– Dry shampoo is your friend! – Give your hair a lift but combing it through.
– Babywipes! – Okay so not as effective as a full shower but it will definitely freshen you up.
– Have a clean towel – This will help absorb the sweat straight after a tough workout and help dry your hair.
– Hair ties and headbands – if you have long hair , a sleek pulled back ponytail will be the best look for after the gym. For shorter hair, a headband will help keep your hair in place after you’ve styled it in the gym.

3.) Smell great! Whatever about how you look when you get back from the gym, you definitely don’t want to be known as the ‘smelly one’ in the office! Make sure you use a good antiperspirant, many of the strong ones instruct that you apply it the night before.
After the gym, a spray on moisturiser can help both moisturise your skin and smell great.
Palmers do a fantastic spray on lotion, that smells of coconuts! Palmer’s moisturiser!
Another great feature of this product is that it dries in super fast, so a must when trying to get to work on time!

4.) Make up – It can be difficult to carry out your full beauty routine after the gym. The best thing you can do is concentrate on the essentials. Concealer, foundation, mascara, lips – by doing those four areas you’ll look like you’ve spent lots of time on your makeup, when really you got it done in a flash!

Benefits of HIIT Workouts


DumbellsSo what is HIIT training? Well in my opinion it is the best way to get a great workout and burn lots of fat and calories. It also means spending less time in the gym! I mean, what isn’t there to love about it??

HIIT stands for High Intensity Interval Training. It basically means that you alternate between short periods of super intense exercise and rest. What I love about HIIT is that you can transform almost any type of exercise into a HIIT workout. Some of the HIIT workouts you find online can be pretty complicated but it doesn’t need to be. My favourite HIIT workout is to go 1 minute easy on the elliptical and then 30 seconds flat out! I do this for 25 minutes, with a 2 minute warm up and 3 minute cool down included. It’s a great workout that leaves me feeling exhausted but happy!

So what are the benefits of working out like this?

1.) Well it burns more calories than traditional workouts!
Because your body uses so much oxygen during HIIT it creates an oxygen shortage, causing your body to ask for more oxygen during recovery. Don’t worry – this isn’t a bad thing!! This effect is known as Excess Post-Exercise Oxygen Consumption (EPOC) and is the reason why intense exercise will help burn more fat and calories than regular aerobic and steady-state workouts.

2.) It’s a time saver exercise!
If you are short on time. then HIIT is the best possible solution. Some HIIT training sessions can be as short as 4 MINUTES!! Do you really not have 4 minutes to spare in your day?

3.) You don’t need the gym – or any equipment for that matter!
A really effective HIIT workout can be had from just using your own body weight. That means you can do the workout wherever you are at any time!

4.) You’re burning fat long after the HIIT workout is done!
The EPOC effect from the workout gives your metabolism a boost for up to 48 hours. This means that you are burning fat for hours afterwards. So go relax in the Jacuzzi in the gym after the workout. You’re still in fat burning mode!

5.)Maintains your muscle!
People trying to lose weight know that muscle loss can occur, while we really want to lose fat! HIIT workouts have been proven to maintain your muscle and instead tap into you fat stores for energy! Leaving you look more lean and toned when you get to your goal weight!