Part of my job as a personal trainer and weight loss coach to mums is to motivate my clients.

But without first finding the motivation within yourself to push yourself towards your goals, there's only so much I am going to be able to achieve with you.

That being said, here are seven ways to stay motivated when you feel like giving up:

1. Set goals

Goal setting is one that I'm sure you've heard over and over again. The reason? because it works!

Yet there still seems to be many trainers that don't set goals for their clients.

The fact is you MUST have goals to work towards. And not just any goals. They have to be specific, measurable, achievable and realistic.

Without them there is nothing more demotivating than not knowing what you're aiming for. You might aswell just throw your hard earned money in the bin.

With all new clients I must be crystal clear on what the client wants and where they want to get to.

Without a game plan, it'll just be like throwing stuff at the wall and seeing what sticks.

2. Go small

As mentioned above, your goals have to be realistic. If you've set them properly they should scare you.

This is generally a good sign as it means you are challenging yourself.

But so as you're not feeling overwhelmed, you should start with one big goal then break it down into further bite-size goals to make it feel more achievable.

For example, let’s say your long-term goal is to lose five stone (70 pounds) in 12 months. But it’s hard thinking that far ahead.

A realistic weight loss goal is to lose one-two pounds per week (eight pounds per month); so if you divide 70 pounds by 12 months, that would mean losing just six pounds per month or one-and-a-half pounds per week.

That feels much more doable, doesn’t it?

3. Make physical activity part of your daily routine

A lot of time I get mums say to me "I'm too busy".

My answer is  there's always time in your day to set aside for exercise. Even 30 minutes a day is sufficient to help reach your goals.

Really take a close look at your day to see where you can find time.

For example, instead of watching you favourite soaps you could exercise. Even if you HAVE to watch TV, you can exercise during the ad break.

4. Strength in numbers

If you don't have a training  partner or support network you NEED to go out and find one.

When the going gets tough on your weight loss journey (trust me, it will), having support and accountability will help keep you on track.

5. Find inspiration

Find what inspires you, what really get's you excited.

As a new mum, time to yourself is very precious. If I'm struggling for motivation for my business, I'll speak to one of mentors. If i'm struggling in the gym, I'll listen to some music.

Sometimes though, it's just not a good day. That's ok. Still try and get some form of physical activity in. Just be sure to come back tomorrow and work hard.

6. Commit publicly

What's worse than letting yourself down? Letting someone else down right?

With the goals you have set above (a good coach should go through this with you), make them public. Put them on Facebook or text your close friends.

When you make it public it makes you a bazillion times more determined to not only hit your goal but smash it as you let EVERYONE know about it and you HAVE to follow through. Otherwise, it'll be embarrasing if you don't.

Don't just let people know about it once. Give regular updates to hold yourself accountable.

7. Ride the rollercoaster of life

If you think you'll be motivated every minute of the day, you're kidding yourself.

I've lost count of the number of times I've struggled with motivation in my business and personal life, those days where I can't be bothered and just want to sit in front of the TV with a burger and chips.

It's going to happen though. Acknowledge it, be mindful of it then get over it.

Accept the fact that you're not going to be 100% motivated everyday and as a result, some days will be harder than others.