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Make small attainable fitness goals to keep you motivated!




Make small attainable fitness goals to keep you motivated!






Start with the end in mind…it’s what some people say when they start their plan and have a goal in mind. They think of themselves in the shape they want to be in, they think of the success they want to have and/or the happiness they believe it will bring. A lot of people believe that the emotions and their own personal willpower will carry them through.

They then jump in with both feet and start furiously, gaining great progress initially pushing hard and working for a long time each day that they can…until that energy and willpower begin to slow down and they end up eating their way back to where they started.

This doesn’t have to be the case. There are two important keys that will unlock your personal potential: a plan that is carefully thought out and a personal trainer to help you with the plan every step of the way.


With the focus on health and fitness once again starting, more people are starting to realise that emotion and sheer willpower aren’t enough most days – having someone beside you either a personal trainer of a training buddy offering encouragement and knowledge, someone to share each step with you and to know that it is helping you every step you take.

Keep in mind that it isn’t the big rush-in that works, but instead short goals reasonably reached. A big goal is simply a lot of little goals all in a row, reasonably scheduled and planned out. This is one of the keys to success as your trainer will tell you. Take the emotion, fear, and all other powerful emotions and feed them to the program as you get more and more fit, step by personal trained step – your partner in health and knowledge, your key to a healthy life.

This doesn’t  apply to the exercise alone, but rather a good clean diet and the mental welfare of you and the program/plan.
So here are some quick easy steps to keep you motivated

1. Set goals
Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It’s easy to get frustrated and give up if your goals are too ambitious.
For example, if you haven’t exercised in a while, a short-term goal might be to walk 10 minutes a day three days a week. An intermediate goal might be to walk 30 minutes five days a week. A long-term goal might be to complete a 5K walk.

2. Make it fun
Find sports or activities that you enjoy, then vary the routine to keep you on your toes. If you’re not enjoying your workouts, try something different. Join a Squash or badminton league. Maybe Take a Zumba class. Check out a health club or martial arts centre. Discover your hidden athletic talent. Remember, exercise doesn’t have to be drudgery — and you’re more likely to stick with a fitness program if you’re having fun.

3. Make physical activity part of your daily routine
If it’s hard to find time for exercise, don’t fall back on excuses. Schedule workouts as you would any other important activity. You can also slip in physical activity throughout the day. Take the stairs instead of the lift. Walk up and down sidelines while watching the kids play sports. Pedal a stationary bike or do strength training exercises while you watch TV at night.

4. Put it on paper
Are you hoping to lose weight? Boost your energy? Sleep better? Manage a chronic condition? Write it down. Seeing the benefits of regular exercise on paper may help you stay motivated.
You may also find it helps to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterwards. Recording your efforts can help you work toward your goals — and remind you that you’re making progress.



5. Be flexible
If you’re too busy to work out or simply don’t feel up to it, take a day or two off. Be gentle with yourself if you need a break. The important thing is to get back on track as soon as you can.

6. Join forces with friends, neighbours or others
You’re not in this alone. Invite friends or co-workers to join you when you exercise. Work out with your partner or other loved ones. Play Football or Rugby with your kids. Organise a group of neighbours to take fitness classes at a local gym.

7. Reward yourself
After each exercise session, take a few minutes to savour the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help, too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise.
Now that you’ve regained your enthusiasm, get moving! Set your goals, make it fun and pat yourself on the back from time to time. Remember, physical activity is for life.



Review these tips whenever you feel your motivation slipping.