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How Do I maintain motivation

 1. Start slowwwwly

  • If you are going running, start by walking fast and then at that moment where your walk breaks into a jog, stay at that pace.

  • Many people stop because they push themselves too hard at the beginning and decide that exercise is too painful/exhausting/impossible.

  • To avoid injuries

  • Get good advice if your unsure.


2. Exercise even when you don’t feel like it

  • ‘No one ever regretted a workout.’

  • Even if I haven’t wanted to afterwards I am always on a high.

  • Less likely when in a good routine.

3. Get out of bed and start the day well

  • I recall in my early days the advice from a long term runner.

  • He always said the hardest part is getting out the front door.

  • Can be achieved by getting your clothes ready the night before or the smell of fresh bread cooked ready to come out of your bread maker.


4. Buy some new runners or gym clothes

  • Wearing something nice can help inspire your workout .

5. Set a goal

  • Setting SMART goals

SMART Goals for Success



  • Goals should be precise and stated in performance terms.

For example

  • If you want to lose weight, your goal might be "to lose 15 pounds in the next 10 weeks."

  • If you want to improve your athletic performance, your goal might be "to complete my first 10K race in the next three months." If you want to improve your body composition, your goal can be "to reduce my body fat by 20 percent within the next six months."



  • A goal is measurable when it is easy to determine if it has been accomplished.

  • For example a weight loss goal is easily measured.

  • Ten weeks from now you will either weigh 10kg less or not.



  • Goals should be set high, but they must also be realistic.

  • A goal to lose 5kg in a week is both unrealistic and unhealthy.



  • Your goals should be important to you.

  • Don't set a goal just because family or friends have.

  • Goals are your motivators to continue exercising, so make sure they are important to you.



  • Make sure each goal has a specific time frame for completion.

  • Allows you to easily determine if it has been achieved.

  • Increases the likelihood you will accomplish each goal.

  • For example, the goal "I want to lose 10kg in 10 weeks" has a time frame.

Goal Setting

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