Tips of what to do before and during your transformation to stay motivated

Staying Motivated on Your Health Journey

Embarking on a journey to improve your health, lose weight, and transform your life is exciting, but let’s be real—it’s not always easy. There will be moments when the initial spark of motivation fades, and the daily grind of making healthier choices feels like a chore. That’s when having practical, intentional strategies to reignite your motivation can make all the difference.

Motivation isn’t just about willpower; it’s about creating an environment and mindset that keeps you focused on your goals, even when life gets tough. These 10 strategies are designed to keep you inspired, accountable, and engaged throughout your journey. From visual reminders to tapping into your faith and community, these tools will help you stay on track, celebrate progress, and overcome obstacles.

Think of motivation as the fuel that keeps the engine of your transformation running. Whether you’re just starting or trying to push through a plateau, these strategies will empower you to stay committed and rediscover your “why” every step of the way. Let’s dive in!

1. Weekly Video Updates

• Record a 2-3 minute video on your phone every Sunday night reflecting on your wins, struggles, and goals for the upcoming week.
• Include specific details like the workouts you enjoyed, meals that worked well, or any unexpected challenges.
• Share your videos with a close friend, coach, or online community for encouragement or keep them in a private folder to look back on your journey later.
• Add a positive affirmation or Scripture verse that resonated with you that week.

2. Social Media Sharing

• This one is not for everyone but only people who know that they would be motivated to follow through with the program if they share. 
• Post workout selfies, meal prep pictures, or motivational quotes on platforms like Instagram, Facebook, or TikTok.
• Share your “why” with your followers (e.g., to have more energy for your kids, honor God, or feel confident in your body).
• Create a dedicated hashtag for your journey (e.g., #MyFaithFitJourney) to track your posts and encourage others to join.
• Host a live session to talk about your journey so far and invite others to ask questions or share their own stories.

3. Vision Board

• Include pictures of activities you want to enjoy in your healthier body, like hiking, traveling, or playing with your children or grandchildren.
• Add motivational quotes, Scriptures, and even photos of yourself from when you felt your healthiest and strongest.
• Use an app like Canva or Pinterest to create a digital version you can save as your phone’s wallpaper for daily motivation.
• Update your vision board every few months to reflect new goals and accomplishments.

4. Daily Journaling

• Write down three positive things you did each day, such as sticking to your meal plan, completing a workout, or avoiding a tempting snack.
• Track non-scale victories like better sleep, improved energy levels, or a stronger mindset.
• Reflect on emotional triggers—what made you feel tempted, stressed, or motivated? Then write down solutions or reminders for next time.
• Use journaling prompts like, “What’s one step I can take today to get closer to my goals?”

5. Empower Others

• Share your struggles and victories openly, knowing that vulnerability inspires others to take action.
• Offer tips and encouragement to someone just starting their health journey, like sharing a favorite recipe or workout.
• Start a small group with friends or church members who also want to get healthy, so you can motivate one another.
• Celebrate other people’s progress alongside your own—it’s contagious and keeps you motivated.

6. Celebration of Milestones

• Reward yourself with non-food-related treats, like a new workout outfit, a massage, or tickets to a show you’ve wanted to see.
• Plan fun activities to celebrate goals, like a family day at the park or hiking trip.
• Create a visual tracker (e.g., a jar where you add a bead or token for every pound lost or milestone achieved).
• Write yourself a note of encouragement or gratitude when you hit a goal, and keep it for those tough days when motivation wanes.

7. Use Your Support System

• Choose a small group of trusted friends or family members to check in with weekly for accountability.
• Start a group text or use an app like WhatsApp to send updates, prayer requests, and progress pictures.
• Host a regular check-in call with a mentor, coach, or accountability buddy to share wins and challenges.
• Ask your loved ones to celebrate milestones with you and pray for your continued perseverance.

8. Scripture Affirmations

• Memorize verses that resonate with your journey, such as 1 Corinthians 6:19-20 (“Your body is a temple of the Holy Spirit”) or Philippians 4:13 (“I can do all things through Christ who strengthens me”).
• Write these affirmations on sticky notes and place them on your mirror, fridge, or desk as constant reminders.
• Speak Scripture out loud during your workouts or when you’re feeling unmotivated.
• Create a playlist of worship songs that reinforce the idea of strength, perseverance, and honoring God through your body.

9. Daily Gratitude Practice

• Use a gratitude journal to write about things like a new workout you enjoyed, a sunny day that allowed for an outdoor walk, or kind words from a friend.
• Pair gratitude with prayer, thanking God for the strength and opportunity to improve your health.
• Keep a gratitude jar where you write one positive thing on a slip of paper daily, and review them at the end of each month.
• Focus on gratitude for what your body can do right now, even as you work toward your goals (e.g., “I’m grateful I can walk,” “I’m grateful my arms are strong enough to lift weights”).

10. Progress Visuals

• Take a photo every 2 weeks in the same outfit and pose to track subtle changes over time.
• Use a weight loss app or spreadsheet to log progress with measurements, weight, and fitness milestones.
• Create a wall calendar and cross off workout days or healthy eating streaks for a visual sense of accomplishment.
• Celebrate improvements in performance, like being able to run longer, lift heavier weights, or hold a plank for more time.