How to stay motivated


As the mornings get colder and stay darker for longer the temptation to just stay curled up in bed can be all too much sometimes. Everyone loves to train in summer when it’s lighter and warmer but motivation tends to dip towards to winter months. I’m forever being asked how I stay so motivated so I’ve come up with a few tips to help you stay motivated.

• Set your self SMART goals- Specific, Measurable, Agreeable, Realistic, Time (timeframe to achieve your goal)

• Set one big goal- this will be the bigger picture to always keep in mind

• Set smaller achievable goals along the way. Eg if your main goal is to lose 10kg or fit into your old favourite jeans but you only go to the gym once a week, a smaller achievable goal might be to up your gym attendance to 2-3 times per week to start with. Or say you want to be able to do 3 unassisted pull ups in 12 weeks, you might set yourself a target of being able to do one in six weeks.

• Surround yourself with people who lift you up and motivate you, perhaps these people do it without even realising.

• Give yourself a reward for when you achieve your goal. Preferably not food based…. Nice one you’ve lost 12kg here’s a dominoes and a tub of Ben and Jerry’s well done…. No! Perhaps it’s some new gym kit or a spa break or a new dress or activity tracker. I don’t know, something that’s going to make you work that little bit harder.

• Train in a way that you ENJOY! If Boxfit isn’t for you then don’t force yourself to go because you aren’t going to enjoy it and are less likely to be consistent in going and give it your all. If you LOVE the sweat and burn of the Stairmaster then do that!

• Be prepared- prep your food and your gym kit the night before. This way when you wake up you can just grab your things and go. Especially with your food, if you’re prepared you’re more likely to stay on track

• If you listen to music while you train, create a playlist that really gets you fired up and motivated

Most of all make sure you are doing it for YOU!

These are just a few of my tips to help keep you motivated through your training. If you feel a dip in motivation have a look and see what’s changed around you. It could be the weather, it could be a change in your work hours so you’re having to find new times to train but so long as you’re doing it for you and you truly WANT to be training and ENJOY your training, you can make it work.


You’ve got this, I believe in you!

Love Char xxx


She wants to do what now?! ~ A new journey 💪🏻🏋🏼

The cat is about to be well and truly out of the bag. Before I told everyone I needed to speak with my parents and make sure they were excited about my new journey. Not because I’m twelve and need their permission but because their respect, support and excitement means a lot to me and they deserved more than to find out through my blog or social media.

My new journey is a some what controversial one and I know I’ll get mixed reviews but I’m passionate about it and haven’t been so excited about anything like I am about this in some time. So even if you do not appreciate the end result of what I am going to be working towards, please respect the hard work, commitment, dedication and sheer passion that is going to go into this, and already is, in order for me to get there and think to yourself whether you have that sort of gusto inside of you.

For years now as some of you who really know me know, fitness has been a huge part of my life. The medium may have changed as to how I’ve involved myself in fitness but it has been a huge part of my life for a long time. Along the way I picked up an interest in female bodybuilding. Now, I never thought I would have the opportunity to pursue it but the opportunity has presented itself. I’ve figured if I’ve wanted to do it for so long I owe it to myself to give it a good go and what the heck I’m young, driven and passionate about it so why the heck not?!

You’re probably thinking one or many of these things:

* but she’s vegan

* But she’s so small

* But she’s a girl

* Girls shouldn’t have muscles

* She’s going to get hooked on steroids

* That’s gross

* She’s going to get really big and look stupid

Or you might be thinking:

* I respect that

* Good on her

* That’s commitment

* I want to follow this journey

* I wish I was so passionate about something

* It doesn’t surprise me

* Well done

Or maybe you’re thinking a mixture of those things and more!

Now let me set things straight. I will be looking to enter a competition around May sort of time 2016 to take to the stage in a sparkly bikini, heels, super fake tan and flex like crazy. I will not take steroids or anything of the sort, I’ll be going about this in a healthy way and cutting corners is going to get me nowhere- never mind the crazy health risks are you insane?! I am very aware of the fact I have a very small frame so I won’t be looking like the next Arnie, I will be gaining and building muscle but let’s be serious i can’t go getting too big can I?! I’m interested in entering the fitness model class so if you research and look at that they aren’t huge and neither will I be.I am vegan yes, but this does not mean that I can’t do this, sure it is harder to get a really high protein content in without my carbs being sky high too but it isn’t impossible and I’m going to prove it can be done, not for you but for me!

I have a FANTASTIC trainer Artur Pavlos. We train together five days a week at Puregym Finsbury Park hitting chest, back, legs, shoulders and arms and we train core most days other than leg day too. I am in my fourth week of training and the progress in strength, body composition and confidence is already huge. I couldn’t think of a better person to get me to where I want to be, I fully trust this guy and know we’ll get there together. It also helps that he’s really excited about what we’re working towards and what we’re going to achieve too. Sure, I throw the odd tantrum when my forearms pack up or when leg day is not being my friend but we have fun training too and when I don’t feel too mentally strong he sorts that out and is full of support. So no matter your goal if you’re about Finsbury Park, London this is the guy you want to be training with!

I have one rest day a week where I allow my body to recuperate and I stay clear of the gym and this is generally a Saturday.

Photo: Move your Frame

Then we have Sunday Funday. I spend Sunday’s with my amazing gym partner Tyla. We met at the gym and she is one of Artur’s clients too (how we met). It all started with a ‘If Artur’s ever on holiday we should train together’ and now we’re making plans to train together every Sunday and fit in a lunch or juice or something that day too. We hit our core hard and then pick up any other training we feel we want to do that week too. Last week we did hot yoga and core and this week we did core and legs. I cannot express the importance of having a great gym partner. We share the same interests and passions and really know how to motivate and pick each other up. We know how to work each other super hard when we need to but also how to have fun and lighten up and laugh at ourselves too! We have created an Instagram and Twitter account for our activities, progress and mainly our obsession with porridge (true!) so go and give us a follow at @liftlaughlunch and @liftlaughlunch


Honestly couldn’t want for more in a friend and gym partner along this journey!

So there you have it, the cat’s out of the bag and that’s what I’m working towards. I am really excited and passionate about this so it would be really great if you could be excited with me. I already can’t wait to see how far I can go with this, I’ve wanted it for so long!

Mum, Dad, Jessica, Tyla, Artur thank you all so much for your support and excitement so far. You’re all amazing and mean so much to me!
If anyone has any questions just ask away!