World-class hurdler, best-selling author and founder of www.derval.ie, Derval O’Rourke
My top tip for staying motivated would be to find a training buddy. This year I started training with two of my friends, and enlisting the girls’ help turned out to be one of the best decisions I could have made for my fitness.
Training buddies are great because exercising becomes social and better craic.
"There is accountability and structure, I train harder and more consistently, and I am more motivated.
“When choosing a training buddy, aim for someone who is at the same level, or slightly better than you. This way you can progress towards your goals and improve your fitness levels, strength and speed together. Make sure their schedules are similar to yours, because no matter how ideal they might be, if your schedules never coincide then it’s not going to work.
“When it comes to eating well, my number one tip is to be organised and prepared. Most of us are busy juggling various commitments and this can make it challenging to cook all of your meals each day. This is why I consider ‘batch cooking’ one of the best things you can do to support yourself on your health and wellness journey.
“I try to set aside some time at the weekend to do this. On Sundays I often roast a chicken, eat some for dinner that night and use the rest for a curry or stew. I try to prepare some healthy snacks in bulk too. Do something like a beef or chicken stew so that you’re getting good-quality protein and you’re also getting colours in there, so you’re getting antioxidants with your vegetables.”
Motivational speaker & writer, Gerry Duffy
The first thing is to set a very clear goal with a deadline. For example; lose seven pounds by 28 February. Then identify exactly what you need to do to make that happen, which could be joining a fitness class and attending twice a week.
“Put a system in place to hold you accountable, ask a friend to do the fitness class with you. Capture why you want this goal. This is key. Your ‘why’ is your internal motivator.
Capture your goal in writing and capture your ‘whys’ too.
"If you feel you are going to fall off the wagon, reconnect emotionally with your why. I’m confident it will lift you back up and keep you on track.
“With regard to mental health, if you’re ever feeling low or that things are not good, take out a pen and paper and write down a few things that are good in your life and that you are grateful for. This could be having a parent who is still alive and well or having a roof over your head. By focusing on what you have, it can help you get through a period where you might be thinking about what you don’t have.”
Mayo footballer & Lidl Ambassador, Sarah Rowe
I stay motivated through my teammates, friends and family. They are the people that understand and see the hard work that I collectively put in. They are the people that understand me best and support me through the good and bad days, so if I am not performing I am not only letting myself down, but I am letting them down.
“Bouncing back from a setback, like losing the All-Ireland, is hard. It’s hard to go back to reality and change your lifestyle around in order to catch up on the things that you may have put on hold in the few weeks leading up to an All-Ireland final.
Losing only makes me want to be better and to put myself in the best position possible.
"The only way to do that is to train harder.
“The advice that I would give for training and fitness goals is find out what works for you, find what makes you happy and work towards that.
“It helps me to have a diary to write down my plans for the weeks ahead. I find that when you have a list to tick off it’s more satisfying and it makes you feel that you have to do it.
“Find what time suits you to train because life can get in the way, but everyone can spare an hour a day. Make exercising fit in around your lifestyle. Being fit and healthy is not only for sport, it is a lifestyle and it is so important.”
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Derval O'Rourke's life in the fast lane
Finding the weight loss solution for youe
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