If you can stay motivated during the cold Canberra winter, girl… you can do anything!!

As a health and fitness coach, motivation has always been a talk topic high on my list.

There are so many factors that come into play when it comes to motivation. A Canberra winter day is only one of many!

Here are my TOP 5 TIPS to keep crushing your goals and stay fit this winter:

SET CLEAR AND SPECIFIC GOALS Adhering to a routine without having an intention or goal is incredibly hard.

Often this leads to feeling like you are doing it all but getting nowhere, which then leads to a drop off in motivation and eventually you give up!

Start with this: What do you want to achieve between now and the start of summer 2021? Write it down.

What actions are you going to need to take in order to get from where you are now, to that goal? Write it down.

After you have set the bigger goal (summer 2021 for example) you can start filling in the gaps with the smaller goals. Break it down into weekly, & daily goals.

I like to use my Sundays each week to reflect, set a non-negotiable Monday goal (Monday sets the tone of the week!) and set a goal for the week ahead.

It’s important to follow through with these small goals so make sure you make them realistic & achievable! Being able to tick these off will reinforce that positive

motivation and create a sense of momentum which will spark your motivation levels.


Have you ever thought about getting an online coach or PT? Or perhaps seeking an accountability buddy who will meet you at the gym and give you that extra push to stay not track with your goals?

Support & accountability is key! One of the biggest factors in my clients achieving their goals is having their online coaching check-ins with me.

Checking in with a coach to stay accountable is what drives progress. Getting the plan is one thing – putting them into action is another!


Seeing the results you are working for, will spark your motivation to keep going.

Following random workouts, while might seem fun, is less optimal for achieving results. It can also leave you wasting more time trying to come up with a workout and often, this lack of focus will lead to cutting the workout short or just not being able to put in consistent effort.

An important factor to getting results is following consistency in your programming to allow for progression. Not only will a written program actually get your better results, but it will ensure you are clear and focussed in your workouts. A well written routine will also allow for adequate recovery between workouts which again, is optimal for results.


If you don’t like it, you’re not going to stick to it! If getting up for a 5.30am outdoor winter bootcamp sounds like your idea of hell.. Then cross it off the list! There are so many ways to stay healthy and fit, so pick what you genuinely enjoy!


For me this includes:

  • Comfortable (and winter friendly) workout clothing that I feel confident in.
  • I love a pre-workout supplement! It boosts energy and focus and really gets me in the mood for my training session.
  • A good set of headphones or earbuds.
  • Create a motivation playlist and listen to this while getting ready or on your way to workout.

Want further tips on achieving your goals and staying fit this winter? Follow my Instagram @alicejane or get in touch with me personally via my website

And remember…It’s only cold if you’re standing still!

Written by Alice Jane

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