How to stay motivated
Bodyplot • April 13, 2020
One of our wonderful followers on instagram messaged us last week and said, “How do I stay motivated? I have every intention to wake up and work out but all I wanted to do is sleep and eat all day.”
We know that she isn’t the only one feeling this way as we all go through bouts of enthusiasm and then periods of not wanting to do a single thing. But the question is, how do we sustain those bouts of enthusiasm? How do we have more peaks than troughs? Or better yet, how do we avoid troughs altogether?
Well, we think the first thing to remember is that motivation derives from the word ’motive’, which means “needs, desires, wants or drives within the individuals.” We don’t know about you, but we often *want* a chocolate bar. But with time, that *want* soon fades. Now, think of the *want* in wanting to lose weight in the same way. In time, it can also fade.
You see, that’s the problem with motivation.
Motivation relies on a want, and wants come and go. It’s when you suddenly realise that it’s not motivation you should be relying on but actually, ‘discipline.’ Discipline is the action of obeying to a rule and ingraining it into a habit. For example, ask yourself: Why do you brush your teeth every day? Are you motivated to brush your teeth every day? Think about those days that you’re so tired, you’ve had a long day and all you want to do is curl up in bed - are you really excited about brushing your teeth? We think the answer for most is, ‘no.’ However, we are disciplined to brush our teeth 2-3 times a day, despite not always being so motivated.
So, the question naturally prevails, how do we become more disciplined?
Firstly, make the action a non-negotiable. Brushing your teeth is a non-negoitable. Showering is a non-negotiable. Whether it is drinking 2L water per day or exercising for 30 minutes per day - make it your non-negotiable.
To make something a non-negotiable, you must understand the ‘why’ behind it. Why is it important for you to do this? Brushing your teeth is required to ensure good oral hygiene and to prevent any tooth decay. Showering delay is required to ensure good physical hygiene, to prevent bodily conditions and of course, no one wants to smell! 2L of water is required as our body is roughly 80% water so we need to drink that much to ensure we are keeping our bones, organs and muscles healthy and to prevent the onset of any health adversities. We need to exercise a minimum of 30 minutes daily to ensure we keep our bones, joints, organs and muscles strong and to prevent the deterioration of our health and to live a longer and healthier life. Understand why this action is so important and it’ll soon become a non-negotiable.
Secondly, understand your why. We all have a purpose for everything we do. You might be saving money right now to go on a big family holiday next year. You might be reducing your sugar intake right now to reduce the risk of diabetes. You might be working hard at your job recently so you can pay your rent. Everything we do right now, has a purpose. That purpose is what we call your ‘why.’ Why do you want to do this action in particular? Bringing this discussion back to health, it might be that you’re overweight and need to reduce your weight to become healthier. It may be that you can no longer run after your children any more and are getting severly out of breath. Perhaps you want to exercise daily as you’re feeling a strong feeling of lethargy, particularly at work. Or, perhaps you tried on an old shirt and it no longer fits. It’s impacting your confidence, self esteem and you no longer feel like ‘you.’ All of these could be your ‘whys’ and they are integral to succeeding in whatever action you are aiming to undertake. So make sure before anything, identify why do you want to do this and then follow it up by writing it down. A reminder of your why, followed by your intention is such a great way of staying focused on your goal.
Now that you have your why, you understand the general purpose of the benefit in this action and you understand the action you want to take place, we now need to identify the how.
How will this go from intention to action?
A PLAN!
If you treat this process like a project at work you’ll quickly realise that a plan needs to be set in place prior to jumping in. The problem is, most people jump into the action based on a surge of temporary emotion without setting in a plan of action. This is like jumping into a strategy at work without having a plan or a team in place. Failure to prepare, prepare to fail.
Let’s go through a few examples together
“I want to exercise for 30 minutes daily.”
Wrong: “I’ll get it done every day at some point.”
Right: “I will wake up 40 minutes before I usually do and follow the 30 minutes online workout that Body Plot has recommended. For this to happen, I need to make sure that I sleep 40 minutes before. To make this happen, I will try and meal prep more over the weekends to ensure dinner gets done quicker and I will also communicate with my partner and children so that we can all contribute to the household chores. This will take more pressure off me and spare me more time.”
“I want to drink 2L of water every day”
Wrong: I’ll take a bottle with me and try to drink it.”
Right: “I will fill up a 1L bottle in the morning. I will finish my first bottle between 6am - 12pm. I will refill this and drink the second bottle between 12pm - dinner time. I will set reminders on my phone in the form of alarms to ensure that every time the alarm rings, I will drink my water. I will also tell my colleagues of my intention so they can remind me to drink it too.”
“I want to eat according to a 7 day food diary without drifting off.”
Wrong: “I’ll make a plan and try my best to follow it as closely as I can.”
Right: “I will make a food diary on Friday and go for my weekly food shop on Saturday. If I make a good plan, I will then only buy the items in my food diary. I will also ensure that I go for my grocery shop after lunch so I don’t buy things based on a hungry stomach. I will make a 7 day checklist which I will stick on my fridge and tick it off every day to show that I have successfully completed each day - this will hold me accountable.”
Lastly, make yourself a goal. Goal’s are very important and dividing this between smaller and more short-term goals alongside setting longer term goals are both crucial. Health journeys, like most journeys, can be very long and laborious. A health journey doesn’t happen overnight and you do require a great deal of patience and hard work. Therefore, keep yourself focused by setting a final goal and interim goals. For example:
Ultimate goal: I want to lose 2 dress sizes in 6 months
4 week goal: I want to be able to do a 1 minute plank which is double what I can do now.
8 week goal: I want to have stuck to my exercise schedule for 8 weeks straight. At this point, I will take myself to the shopping centre to buy a new outfit.
12 week goal: I want to fit into my old jeans which are one size too small.
These small wins will keep you focused, excited and keep the momentum going for you to finally reach that ultimate goal.
Remember everyone, there will be days that you don’t want to lift a finger and that is completely okay. You do not need to be a Duracell bunny every day and rest is equally important. But if you find yourself making excuses, spending more days feeling lower in productivity and constantly battling with yourself as you’re yearning to reach that goal - then we hope this four step approach really helps you!
Change your mindset - make it a non-negotiable.
Set a general purpose and identify what your purpose is and write it down.
Write down an action plan.
Set yourself short-term and long-term goals.
Let us know what goals you have put into place, what your action plan has been and what you’re doing to achieve your long term goal - we would love to hear them!
SOYA CHUNKS & PEAS CURRY (High Protein, Budget Friendly) Ingredients + Method Soak: 100g soya chunks in hot water for 10 minutes Squeeze out water and rinse. In a pan, heat 1 tsp oil. Add: 1 chopped onion Cook until golden. Add: 1 tbsp ginger-garlic paste Add spices: 1 tsp cumin 1 tsp garam masala 1 tsp coriander powder ½ tsp turmeric Add: 2 chopped tomatoes Cook until soft. Add: 100g frozen peas Soya chunks Add 200–300ml water and simmer for 15 minutes. Finish with: Fresh coriander Squeeze of lemon
GREEK / SOYA YOGURT SHRIKHAND (High Protein Dessert) Ingredients + Method In a bowl, combine: 300g 0% Greek yogurt OR thick soya yogurt (If using regular yogurt, strain overnight for thickness) Add: 1–2 tbsp maple syrup or honey or stevia powder 1/2 tsp cardamom powder ¼ tsp cardamom powder Few strands saffron soaked in warm water Mix well until smooth. Optional toppings: Chopped pistachios Almond slivers Chill for 1 hour before serving.
PANEER TIKKA MASALA (Lighter, High Protein Version) Ingredients + Method Cut 250g Apetina paneer into cubes. Marinate with: 3 tbsp 0% Greek yogurt or Soya yogurt 1 tsp turmeric 1 tsp garam masala 1 tsp paprika Salt Leave for at least 30 minutes. Air fry or grill at 200°C for 10–12 minutes until lightly charred. For sauce: In a pan, heat 1 tsp oil. Add: 1 chopped onion Cook until soft. Add: 2 cloves garlic 1 tbsp ginger Add spices: 1 tsp cumin 1 tsp garam masala ½ tsp turmeric Add: 1 tin chopped tomatoes Simmer 10 minutes and blend if desired. Stir in: 2 tbsp Greek or soya yogurt (off heat to avoid splitting) Add paneer and simmer gently for 5 minutes. Finish with coriander.
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🌱 What You’ll Need (Ingredients): Sweet Potato Puree: 1 ½ cups (Approx. 2 medium sweet potatoes, roasted and mashed) Nut Butter: ½ cup almond or cashew butter (creamy works best) Maple Syrup: ¼ cup (or honey) Cocoa Powder: ½ cup (unsweetened, good quality) Oat Flour: 1/3 cup (or almond flour for GF) Eggs: 2 large (or substitute with 2 flax eggs for vegan!) Vanilla Extract: 1 tsp Baking Powder: 1 tsp Sea Salt: ½ tsp + extra for finishing Chocolate Chips: ½ cup (dark is delicious!) Walnuts: ¼ cup, chopped (for the topping!) Optional: A pinch of cinnamon or cardamom for that extra spring warmth! ✨ 👩🍳 How to Make the Magic (Method): Prep: Preheat your oven to 175°C. Line an 8x8 inch baking dish with parchment paper (leave overhang for easy removal!). Blend the Base: In a large bowl or food processor, combine the smooth sweet potato puree , nut butter , maple syrup , eggs (or flax eggs), and vanilla extract . Mix until perfectly smooth and creamy. Add the Dry Ingredients: Add the cocoa powder , oat flour , baking powder , and sea salt . Fold gently until just combined—don’t overmix! (The texture should be thick and dreamy). If you’re using cinnamon or cardamom, add it now. Fold in the Treats: Gently fold in most of your chocolate chips . Leave a few aside to sprinkle on top! Assemble: Pour the batter into your prepared pan and smooth the top. Sprinkle with the reserved chocolate chips, the chopped walnuts , and a generous pinch of flaky sea salt . Bake: Bake for 25–30 minutes, or until the edges are firm and the center feels set but still soft. You want them fudgy! Chill (The Secret!): This is the hardest part, but it’s crucial. Let the brownies cool completely in the pan, then refrigerate them for at least 1 hour (or overnight) before slicing. This locks in that magical, dense, fudgy texture. Serve & Celebrate: Lift the brownies out using the parchment, slice into squares, and enjoy! ✨ Perfect with a glass of milk (dairy or non-dairy!) or just as they are.
20g Protein Dosa (Paneer or Tofu Filling) A comforting South Indian favourite with a high-protein twist. If you love dosa but struggle to hit your protein targets, this version is a game changer. By combining a traditional potato masala with either paneer or tofu, each dosa delivers around 20g of protein while still tasting like the classic comfort food we all love. Perfect for breakfast, lunch or dinner when you want something satisfying, nourishing and simple to make. Serves Makes 4 high-protein dosas Protein Approx 20g protein per dosa Ingredients For the dosa batter 2 cups dosa batter (store bought or homemade with more lentils) 1 tsp oil or ghee per dosa for cooking For the high-protein masala filling 2 medium potatoes, boiled and roughly mashed 200g paneer or firm tofu, crumbled 1 small onion, finely chopped 1 tsp mustard seeds 1 tsp cumin seeds 8–10 curry leaves 1 green chilli, finely chopped (optional) ½ tsp turmeric ½ tsp chilli powder 1 tsp garam masala Salt to taste 1 tbsp oil Juice of ½ lemon Handful fresh coriander, chopped Method Prepare the filling Heat oil in a pan over medium heat. Add mustard seeds and allow them to pop. Add cumin seeds and curry leaves and sauté for 30 seconds until fragrant. Add the chopped onion and cook until soft and lightly golden. Build the masala Add turmeric, chilli powder and garam masala. Stir for 30 seconds. Add the mashed potatoes and mix well so they absorb the spices. Add the protein Stir in the crumbled paneer or tofu and mix thoroughly with the potato masala. Cook for 3–4 minutes so everything heats through. Finish with lemon juice and fresh coriander. Cook the dosa Heat a non-stick or cast-iron pan. Pour a ladle of batter and spread into a thin circle. Drizzle a little oil or ghee around the edges and cook until the bottom is golden and crisp. Assemble Place a generous scoop of the protein masala in the centre of the dosa. Fold and serve hot with chutney or sambar.
Quinoa Khichadi Feeds 4–5 people Ingredients 812 g cooked quinoa 120 g yellow moong dal (about ⅔ cup), rinsed 2 tbsp ghee or olive oil 1½ tsp cumin seeds 1 tsp mustard seeds (optional) 2 tsp grated ginger 1–2 green chillies, finely chopped (optional) ½ tsp turmeric 1 tsp ground coriander 1 tsp ground cumin 2 medium carrots (about 200 g), diced 150 g peas 1 medium courgette (about 180 g), diced (optional) 1.2–1.5 litres water (adjust for texture) Salt to taste Fresh coriander to garnish Lemon wedges to serve Optional tempering 2 tsp ghee 1 tsp cumin seeds Pinch hing 6–8 curry leaves Method (with quantities included) Add 120 g rinsed moong dal and 500 ml water to a saucepan and simmer for 15–20 minutes until very soft. Heat 2 tbsp ghee or olive oil in a large pot. Add 1½ tsp cumin seeds and 1 tsp mustard seeds and let them crackle. Add 2 tsp grated ginger and 1–2 chopped green chillies and sauté for 30 seconds. Stir in ½ tsp turmeric, 1 tsp ground coriander and 1 tsp ground cumin and toast briefly. Add 200 g diced carrots, 150 g peas and 180 g diced courgette and cook for 3–4 minutes. Add the cooked moong dal, 812 g cooked quinoa, salt and 700 ml water. Stir well. Simmer for 8–10 minutes, adding more water until the khichadi is soft and spoonable. You may need up to another 500–800 ml depending on how thick you like it. Optional tempering: heat 2 tsp ghee, add 1 tsp cumin seeds, pinch hing and curry leaves, let splutter and pour over. Garnish with coriander and lemon juice before serving. Extra Body Plot Tips Add spinach at the end for iron and fibre Stir in tofu cubes for extra protein Serve with coconut yogurt and mango pickle Great for clients with gut issues, post-illness recovery, or reset weeks
A lighter, oil-controlled version of restaurant-style kurkure bhindi. Perfect as a crunchy side, snack, or topping for dal bowls - and great addition for every household on Friday Fakeaway night! Serves : 6–8 as a side dish Ingredients 1kg fresh bhindi (okra) 120g gram flour (besan) 60g rice flour 40g cornflour 2 tsp turmeric powder 4 tsp red chilli powder 4 tsp coriander powder 2 tsp cumin powder 2 tsp amchur (dry mango powder) 2 tsp chaat masala 2 tsp ajwain (optional) 2½–3 tsp salt (to taste) 4 tbsp oil (about 60ml) Light oil spray for air fryer Optional finish: lemon juice + extra chaat masala Method Wash the bhindi and dry completely. Moisture makes it slimy and prevents crisping. Slice lengthwise into thin strips. The thinner the slices, the crispier the result. Place bhindi in a large bowl. Add oil and salt and toss well. Add besan, rice flour, cornflour and all spices. Mix gently using your hands so each strip is lightly coated. The coating should be thin, not thick like pakoras. If mixture looks too dry, sprinkle 1–2 tbsp water. If too sticky, add 1 tbsp rice flour. Air Fryer Cooking Preheat air fryer to 180°C. Spread bhindi in a single layer (cook in batches if needed). Spray lightly with oil. Air fry 14–18 minutes, shaking halfway. Cook until deep golden and crisp. For extra crunch: cook 12 minutes, rest 5 minutes, cook another 3–4 minutes. To Serve Sprinkle chaat masala and squeeze fresh lemon juice. Serve with dal, yoghurt dip, wraps, or as a crunchy topping on salads. Storage Cool completely before storing. Keep in airtight container up to 2 days. Reheat in air fryer 3–4 minutes to crisp again. Body Plot benefits: High fibre and lower oil than traditional frying. Add crushed flaxseed or hemp seeds for extra protein. Pair with dal + salad for a balanced menopause-friendly meal and diabetes friendly meal with stable energy.
This recipe is such a delicious and nutritious take on pizza! If you've not enjoyed tofu previously, this recipe will change your opinion. Want to have your cake and eat it too? Try: have your pizza and eat it too! Key benefits: - High in Protein - Plant-centric with over 8 vegetables in this one dish - Can be easily made Vegan - Great for lowering cholesterol - Great for menopausal women Ingredients: - 1 block of Tofu [we used basil tofu] - Homemade or store bought tomato sauce - Protein cheese [Eat Lean or LIDL high protein] or Vegan Mozzarella - Vegetables of choice, we used: Aubergines, courgettes, sweetcorn, tomatoes, mushrooms, onions & red peppers - Lower in fat pesto Method: Drain tofu according to instructions on the pack. Cut tofu lengthways - this should result in approximately 3-4 tofu bases. Add these to a oil brushed air fryer or oven and bake at 190 degrees for 12 minutes, turning halfway. Finely dice the vegetables. Top with sauce, vegetables, cheese and pesto and add back into the air fryer or oven for a further 5 minutes until melted. Serve with a side salad and enjoy!