I managed to miss last week because life got in the way. I work full rotating shifts in my ‘other’ job and last week’s set of shifts started on Monday, which didn’t leave much time for anything else.

Which brings me nicely into this blog topic… mindset and motivation. I know that’s kind of two topics but go with it. They’re connected. It’s something that’s close to my heart right now, and it’s so, so important when you’re exercising or trying to lose weight. Success in losing weight or getting fitter isn’t a finite process. Yes, you need to think about what you’re eating or how often you work out, but what drives you to do that? And once the “12 week weight-loss programme” is over, what drives you to either keep the weight off or put it all back on again? It’s how you think, about yourself and your lifestyle. In other words, mindset and motivation are vital to lasting change.

If you’ve ever felt like you’re stuck in a cycle of starting and stopping, or if you struggle to stay consistent, you’re not alone—and you’re not broken. The missing piece often isn’t willpower or discipline. It’s about having the right mindset and cultivating lasting motivation to treat the changes that you make in your life as permanent rather than just a quick-fix.

What is a Positive Mindset?

A positive mindset doesn’t mean walking around with a fake smile and pretending everything’s great all the time. It means believing that change is possible, that setbacks are part of the process, and that your worth isn’t defined by a number on the scale or how many press-ups you can do.

In the context of health and fitness, a positive mindset includes:

• Believing in your ability to grow and improve (growth mindset)
• Seeing challenges as opportunities to learn, not as failures
• Practicing self-compassion, especially when you have an “off” day
• Focusing on progress, not perfection

People often come to me with years of negative self-talk in the background: “I’m lazy,” “I’ve always been overweight,” “I hate exercising”  and these thoughts quietly sabotage their efforts. Because at the first setback they take over. But when we shift those thoughts — when we start saying, “I’m learning,” “I’m doing my best,” “Every small step counts” and most importantly “one bad day doesn’t ruin my progress” — real change becomes possible.

What is Motivation?

Motivation is the reason you do something. It’s the thing that gets you moving, and in the beginning, it might be strong. But motivation is also notorious for fading over time—especially when results aren’t immediate.

There are two main types of motivation:

• Extrinsic motivation: Driven by external rewards—like losing 10kg, fitting into your old jeans, or getting praise from others.
• Intrinsic motivation: Driven by internal rewards—like feeling stronger, having more energy, or enjoying the way your body moves.

While extrinsic goals can be helpful for getting started, it’s intrinsic motivation that will keep you going long-term. That’s where I’m trying to get you to. So many people believe that “once I’ve lost 10kgs I’ll be happy” or “I’ll just starve myself for a few weeks to fit into my bikini, I’ll be happy then”. They make their happiness dependent on achieving a goal. That works for all aspects of life… “once I get that promotion I’ll be happy”. “Once I get married I’ll be happy”. I’m getting a bit philosophical here, but I have news for you… that’s not a thing. Basing happiness on a goal is a recipe for unhappiness. What happens when you lose the 10kg and you’re still not happy? When you come back from holidays to the rain? There are so many books and studies on this topic. Intrinsic motivation for me means working every day to be the best version of yourself, which is in itself a goal, and leads to far better results.

When you begin to love the process—enjoying your workouts, appreciating your improved sleep, or feeling empowered by your progress—that’s when exercise becomes a lifestyle, not a chore.

Why Mindset and Motivation Matter in Weight Loss and Exercise

It’s easy to think the hard part of losing weight is sticking to the right meal plan or workout routine. But the truth is, most people know what they “should” do—it’s the mental and emotional side that creates the biggest roadblocks.

Here’s why mindset and motivation are absolutely essential:

1. They Help You Stay Consistent

Results come from consistent action over time—not from perfection. A healthy mindset keeps you from giving up when life gets in the way. Motivation, especially when it’s tied to deeper personal values, keeps you showing up even when it’s hard.

2. They Shape How You Respond to Setbacks

You will have off days. You will hit plateaus. A positive mindset helps you see these as temporary, not as reasons to quit. Instead of spiralling into guilt or shame, you can learn, adjust, and move forward.

3. They Turn Exercise into Self-Care

When you view movement as punishment, you’ll always dread it. But when you’re motivated by how good it makes you feel—mentally and physically—exercise becomes a gift to yourself.

4. They Improve Your Long-Term Success

Studies consistently show that people who focus on mindset and behaviour change—not just weight—are more likely to maintain results over time. Why? Because they build habits from a place of self-respect and purpose, not pressure or guilt.

How to Improve Your Mindset and Motivation

The good news is, you don’t have to be born with a “motivated” personality or a naturally positive mindset. These are skills you can build. Here are a few strategies I encourage my clients to use:

1. Understand your ‘Why’

Instead of only focusing on weight loss, ask yourself why you want to make a change. Do you want to feel more confident? Keep up with your kids? Improve your mental health? These deeper reasons create stronger, longer-lasting motivation.

2. Celebrate Small Wins

Progress isn’t just about big milestones. Did you get one more rep today? Make a healthy choice at lunch? Choose a walk over the couch? These things matter—and they reinforce your belief that you can do this.

3. Use Positive Self-Talk

The way you speak to yourself shapes your mindset. Try replacing thoughts like “I can’t do this” with “This is hard, but I’m trying.” Swap “I failed again” with “I’m learning what works for me.” This isn’t fluffy affirmation talk—it’s neuroscience. What you say to yourself becomes your reality.

4. Surround Yourself with Support

Whether it’s a coach, a friend, or an online community, having people who cheer you on—and remind you of your progress—can be a huge boost. You’re less likely to give up when someone believes in you, especially on the days you don’t believe in yourself.

5. Create Habits, Not Just Bursts of Effort

Motivation might get you started, but habits keep you going. Build small, repeatable routines—like a morning walk or meal prepping on Sundays—that eventually run on autopilot. The more automatic these actions become, the less you have to rely on fleeting motivation.

6. Track Your Non-Scale Victories

Weight loss is not the only indicator of success. Keep track of things like energy levels, sleep quality, mood, strength, and endurance. These improvements are often the first signs that your body is changing—even before the scale does.

Here’s what I want you to know above all else: your mindset and motivation are not fixed. You’re not stuck with the patterns or beliefs you’ve held in the past. You can rewrite your story.

Every person I’ve worked with who has transformed their body started by transforming the way they thought about themselves. They stopped punishing themselves into change and started coaching themselves toward growth. They learned that slip-ups don’t mean failure—they mean you’re human. And they kept showing up anyway.

So if you’re struggling, start small. Speak kindly to yourself. Reflect on your deeper “why.” Focus on progress, not perfection. Surround yourself with people who lift you up.

You don’t have to be perfect to make progress. You just have to keep showing up—with patience, with purpose, and with belief that you’re worth the effort.

Final Thoughts

Mindset and motivation aren’t just fluffy buzzwords—they are the foundation of sustainable change. They turn short-term goals into lifelong habits. They transform workouts from something you “have to do” into something you want to do. And they help you see yourself not as someone who’s trying to lose weight—but as someone who is actively becoming healthier, stronger, and more confident every day.

That’s what I want to help you achieve.