By Sam Wood

When your whole life has been flipped on its head, as is the case with so many of us right now, it’s no surprise that we can struggle with our motivation more than ever.

The important thing to remember is that motivation is an emotion and emotions come and go. This is totally normal.

As someone who has been in the health and fitness industry for over 20 years, I’ve got some tricks up my sleeve to help reignite that motivation flame.

Former Bachelor star Sam Wood with his wife Snezana and their two-year-old daughter, Willow.

1. Set goals
Now is a time where it’s easy to just go through the motions. One of my favourite quotes is “if you don’t know where you are going, that is where you will end up”.

Set some goals but don’t look too far ahead. I usually encourage working in 28 day blocks as it’s not too far ahead that you get deterred but it’s short enough to see results. I also think there is merit in setting daily and weekly goals.

Your goal might to be to complete three home workouts per week, cook one new recipe per week or dedicate 20 minutes per day to stretching. Write these goals down and keep them somewhere you can see them.

2. Create a routine
Once you’ve set a goal, create a routine that helps you get there. Even a rough one, gives you structure to frame your day. Knowing when you are doing your workout and eating your meals is a good place to start.

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3. Have a to-do list
Having a to-do list that you can see throughout the day is a great motivator to get things done. You can either have these in the notes on your phone, on a notepad on your desk or stuck up on the fridge. There’s something simple but satisfying about ticking off a to-do list.

4. Plan your workouts
If I don’t know what I am doing with my workout, it’s usually not going to be a great one. Get a workout or program from a trainer that you trust, join an online program or better yet, join my live workouts at 9am AEST on the 28 by Sam Wood Public Facebook Page.

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5. Do a live workout or workout with a friend (virtually!)
If you’re not used to working out at home on your own, it can be a bit of an adjustment. No-one is waiting on you to show up and there’s no-one beside you to push you or make sure you complete each and every rep.

Even if you are a home workout veteran, sometimes you just lose your mojo. This is when I encourage you to re-imagine your workouts. Following on with live workouts on FB or Instagram, exercising with a friend over Facetime or Zoom or having a virtual PT session are some options that will also help keep you accountable.

6. Schedule in virtual catch-ups
You might not be able to see your loved ones face to face but it’s important to stay connected. Have your morning coffee over facetime with a colleague, do your usually Friday night wine over Zoom with your girlfriends or organise Zoom trivia with your extended family. It’s not quite the same as being able to give them a hug but it’s the next best thing and I’ve got to say I’m loving it.