6 Subtle Signs That Your Fitness Is Improving

Sometimes it can be tough to stay motivated and on track with your workout plans. You see the perfect bodies at the gym. In the checkout line at the supermarket the fitness magazines show impossibly toned and ripped cover men and women. You look in the mirror and don't see much, if any, results of all your hard work. So it's understandable if once in a while you think about throwing in the towel and giving up on getting in shape.

But guess what?

(Image courtesy of nenetus at FreeDigitalPhotos.net.)

You may be stronger and more fit than you think! Changes taking place inside you may be paying off your exercise efforts. The outward results might just be subtle, instead of noticeable.

Did you know that when you hit a "plateau" in your fitness efforts, your body is actually resetting itself to a new, fitter version of "normal"? If you just push through it and keep going, you will begin seeing improvements soon!

The following are not-so-obvious signs that your workouts are working, and that visual proof of a stronger, leaner, fitter you is just around the corner!

1. You Are Sleeping Better

Weird, huh? Most people do not connect better sleep habits with being fit. The truth is when you build muscle and burn fat, you sleep better. So if your sleep has improved, you are probably on the right physical fitness track.

2. You Don't Need Your Usual Cup(s) of Coffee in the Morning

This is connected to the healthy sleep cycle that fitness creates. When you work out during the day, your body repairs at night. You sleep better and wake refreshed, not always needing the usual amount of morning java.

3. You Can Stand without Having to Shift Your Weight
Here's an interesting one... Can you stand through a short meeting without switching your weight from one foot to the other? Do you effortlessly stand in line at the grocer or DMV? These are subtle signs that you have improved your functional strength and flexibility.

4. You Can Keep up With Your Kids

Kids seem to have endless energy. A lot of parents start exercising to be able to spend more time with their children. If you notice you can keep up with your kids better than before, that's a sign your hard work is paying off.

5. Your Friends Notice Health Improvements

"Have you been working out?" When you hear this, it means the improvements are noticeable. You stand a little taller. Your posture improves, along with your self-confidence. You walk with a lighter step. You may not notice gradual but positive changes that come as a result of exercising, but your friends, family and co-workers will let you know.

6. You Find That You Are Mentally Sharper

Exercise fires off "feel good" endorphins and other chemicals in your brain. Physical exertion also makes your mind clearer and more focused. Have you noticed you are mentally more capable than usual? Exercise could be the cause.

If you're noticing any of the above signs, this means you're on the right track! Don't give up! Stick with your fitness plan, and you will soon be seeing more obvious results of all your hard work.

Does Fitness Depend Mostly on Will-Power?

You have probably achieved some of the fitness goals you have set during your life. But you have probably failed to reach certain levels of physical fitness as well, haven't you? You are the same person, so why did you succeed in one physical endeavor and fail in another? Was it because you were not "mentally tough" when you needed to be? Was your mindset to blame? And if it was, how can you change that?

(Image courtesy of photostock at FreeDigitalPhotos.net.)

Dr. Jim Loehr is a globally recognized performance psychologist. He wrote a wonderful book titled Mental Toughness Training for Sports: Achieving Athletic Excellence. In it he discusses and defines mental toughness, revealing that it is made up of the following 7 components:

• self-confidence
• attention control
• minimizing negative energy
• increasing positive energy
• maintaining motivation levels
• attitude control
• visual and imagery control

He uses the word energy twice and the word control 3 times in defining the 7 dimensions of mental toughness in physical endeavors. And while the actual meaning of mental toughness may vary from one expert to the next, controlling your energy has a lot to do with your ability to accomplish any physical fitness goals.

By controlling and directing your mental and physical energies, you are able to set a habitual course that improves your ability to achieve the physical goals you set. But let's get back to our original question.

Does fitness, and your state of physical health, rely mostly on mental toughness?

Research in the past few years has shown that 60% to 80% of your physical appearance and fitness will be determined by your diet. So nutrition is obviously very important.

But let's take two identical individuals. They are the same age, same height and weight. They both enjoy a healthy diet. But after work, Subject A heads straight for the couch and the remote control. They watch television until bedtime, go to sleep late, wake up tired and start the process all over.

Subject B exercises in the evening. She makes sure that she drinks plenty of water throughout the day, goes to bed at a decent hour, and gets plenty of rest. In the morning before heading off to work, she exercises. On her lunch break she goes for a walk outside her workplace rather than spending that time stuck to her office chair.

Which one of these two individuals is going to be in better physical shape? It is obvious that subject B will enjoy a healthier and more physically fit body. And it's because she programmed her mind to consciously adopt a healthy lifestyle, which over time becomes an unconscious habit.

However you define it, mental toughness has to be present to some degree for you to reach your physical goals.

But you cannot simply sit on your couch and think about the level of physical fitness you want to achieve. You have to take action. You have to exercise. You have to adopt a healthy diet, drink lots of liquids and get plenty of rest.

Take all of the actionable steps you need to create the body and lifestyle you desire, and combine them with a persistent and confident mental focus. You may just find that the physical barriers of your past become the physical achievements of your future.

How To Stay Motivated To Meet Your New Year Fitness Goals

Staying fit or losing weight is not an easy task. Just like everyone, you probably have other things you need to do or would rather be doing, but being healthy really is possible for anyone who tries. This week we will discuss how to stay motivated to meet your New Year fitness goals.

1. Create More Than One Goal

Think of what your one main goal is; let's just say it is to lose 20 pounds. Give yourself a realistic time line and then break that big goal down into smaller goals. 20 pounds in six months is more than doable. So in three months, you will need to lose 10 pounds, meaning you only need to lose less than four pounds in a month. By only losing less than a pound a week, you can lose 20 pounds in six months.

2. Compete With Friends or Strangers

(Photo credit: Wikipedia)

Find out if you have other friends or family members that are trying to lose weight and team up with them to stay motivated to meet your New Year fitness goals. You do not even have to be in the same state. By tracking progress online or through social media sites, you can keep each other in check. If you do not know anyone personally, ask at fitness centers or online forums for anyone else that needs to lose the same amount of weight or wants to maintain their current form.

3. Keep a Blog or Journal

It is a good idea to keep a journal during your weight loss journey. Sometimes you may have ups and downs that you need to express, but might not feel comfortable expressing them to someone else or you may not have someone else to express them too. If you would like to share your experiences with others, an online blog is also a good option. Just be prepared that for every good comment you receive, you must also be prepared to receive negative comments.

4. Know That It's OK to Fail Sometimes

You never know when you will have an unexpected lunch or party at work, or you might just want to eat pizza and watch movies with your kids. It is OK to enjoy food and your life. If you do not lose the weight you want one week, or gain some of it back, it is OK, you have the next week to make up for it. You need to be happy during your fitness plan or it will not be worth the work.

5 Weight Loss Tips to Help You Acheive Your Goal

When it comes to weight loss tips, it's not the "magic cures" that you should pay attention to, it's the real, solid advice that will set you on a healthy track for the rest of your life. And when you're setting a new weight loss goal, anything that'll make things easier on yourself is worth trying. With that in mind, here are 5 steps you should take at the start of your weight loss journey.

1) Buy A Scale: You'll need to keep a scale not only to keep track of your weight, but also scales for the kitchen to weigh out proper portions of food. Many of us overeat when we don't strictly measure our portions!

2) Find Support: If you can find an exercise and/ or dieting buddy then you'll have the support you need to continue even when things are at their most difficult. Studies show that dieting alongside someone else makes it a lot easier to meet your targets and set up healthy new habits. If there really isn't anyone who wants to join you, at least confide in others and share specific goals that will keep you accountable.

(Photo credit: Wikipedia)

3) Get A Notepad: You need a notepad to note down the foods you're eating, and even the exercises you're doing if that helps. Although it can be tedious, knowing exactly what goes into your body helps you to improve things little by little. You can also use your notepad as a place to vent if you're feeling frustrated, and to reinforce your goals to help motivate you to continue.

4) Go Through Your Cabinets: If you're going to be dieting then you don't want to have temptation all around you in your home. So go through all your cabinets and get rid of food that will lead you astray and won't serve you well. Then go shopping and buy plenty of healthy snacks, like fruit, vegetables, and nuts, that you can have on hand whenever you're feeling peckish.

5) Choose An Exercise Program: Now that you've got everything else sorted, it's time to decide on the kind of exercise you want to do. Although you'll have to make sacrifices and sometimes do things you won't enjoy, you can cater your exercise to what feels best for you, which will keep you motivated. This could mean starting by walking every day, taking a yoga class, or running x amount of miles on the treadmill  - whatever you enjoy doing the most. Whatever you do, make sure you put it into a solid plan - and have some fun with it!

Tip #10: Reward Yourself!

Make sure that you have a reward plan set up whether it is a new little black dress, a day at the spa, or a meal out after your goal is reached and then continue to reward yourself periodically throughout the maintenance period thereafter. Giving yourself little incentives like this is not only fun, but makes you feel like you've really accomplished something, and that's worth celebrating! From boosting your immune system, to reducing fat, to improving cognitive function, regular exercise is one of the best things you can do for yourself.

A study of cancer patients found that an exercise program resulted in a higher ratio of disease-fighting T cells to less beneficial T cells. (http://www.huffingtonpost.com/2012/10/17/exercise-immune-system-t-cells_n_1971311.html)

And physical activity has special benefits for older adults. There is strong evidence that it helps prevent falls and improves cognitive function, and moderate evidence that it lowers the risk of hip fracture and increases bone density. (http://www.ideafit.com/fitness-library/benefits-of-exercise)

Overall, walking is the most popular form of exercise, with 30% of U.S. adults who exercise participating in an average day. Weightlifting takes second place with 13.1%, and using cardio equipment is the third most popular activity with 12.7%. (http://www.bls.gov/spotlight/2008/sports/data.htm)

But whatever form of exercise you choose, it's all good - just make sure to mix it up from time to time - not only will this keep boredom at bay, it will have more of a positive effect on your body as well. If you need ideas, be sure to check this blog from time to time for fun workouts and suggestions for keeping your activity level up.

We hope you've enjoyed this summer series on ways to get more exercise. As you know, getting enough exercise can give you a longer, healthier life and also just make you feel better overall. Even if you start out small, you can reap noticeable benefits. By incorporating these tips into your daily or weekly exercise routine, you will discover that exercise can be successful, fruitful, and rewarding all rolled into one.

To find more fun ways to exercise, visit http://www.newholisticliving.com/fun-ways-to-exercise.html.

Tip #8: Measure Your Success

Keep a record on your refrigerator of your successes. Even if there is no immediate weight loss or loss of inches in the beginning, keep a record stating that you did it for one whole week - even just taking steps to keep your exercise routine going is quite an accomplishment in itself.

Whether or not you are seeing immediate results, being able to see a record of your accomplishments in keeping up with your workouts can be quite motivating, and will give you a sense of pride and remind you that you have the ability to make positive changes in your health and fitness.

And even if you're not seeing immediate changes in your size or weight, rest assured that you are improving your health in important ways every day. A 2006 study found a significantly lower risk of stroke among those who exercise – 20% lower in those who are moderately active and 27% lower in those who are highly active. (http://www.ideafit.com/fitness-library/benefits-of-exercise). Exercise can also help alleviate insomnia. A Northwestern University study found that regular exercise improves sleep quality and reduces daytime sleepiness. (http://www.webmd.com/sleep-disorders/news/20100917/exercise-helps-you-sleep). And let's not forget its impact on those around you. Research shows that children who have at least one parent who exercises regularly are less likely to be overweight than those who do not have a parent who exercises regularly (13.6% vs. 17%). (http://mchb.hrsa.gov/overweight/portrait/3family.htm)

Remember to take your measurements regularly and chart your success as you go. When you have an "off day" or you're not feeling motivated, being able to look back at how far you've come is a great inspiration!

Tip #7: Buy Something to Get Yourself In The Game

A great way to get motivated before setting out to start a new exercise regimen is to buy a few new things to get you motivated as you begin. Some new exercise clothing, shoes, or weights in a color you like might be a fun little way to get you motivated.

There are also tons of great and fun exercise DVDs that can motivate you with great music and guidance throughout your workout. Whatever your interests - from yoga to kickboxing to belly dance, there's a great exercise DVD out there for everyone! Usually for just a few bucks you can accumulate a collection of different workout videos you enjoy, so you'll always have a fun variety of exercise routines to choose from.

Visit http://www.newholisticliving.com/exercise.html for some fun ones that we enjoy - maybe you will too!

Tip #6: Keep An Exercise Journal

A great way to see the effects of your new exercise routine is to journal as you go along. Perhaps you can make a journal entry of having a little bit more energy or self-confidence after your first week or two into your new exercise routine. Recording the benefits of your exercise is a great motivator to keep you going.

Exercise can boost your energy levels significantly . A 2008 study by the University of Georgia found that regular low-intensity exercise could increase energy as much as 20% and decrease fatigue by up to 65%. (http://www.webmd.com/fitness-exercise/features/exercise-for-energy-workouts-that-work)

You might also find your digestion has improved.  According to WebMD, exercise can help improve digestion and alleviate constipation, as long as you do not work out immediately after eating. (http://www.webmd.com/digestive-disorders/exercise-curing-constipation-via-movement) And it can even improve your skin by decreasing stress and increasing blood flow to the skin. (http://www.webmd.com/skin-problems-and-treatments/acne/acne-care-11/exercise)

A journal is a great way to measure your successes and also to see what else you might need to work on.

Tip #5: Sign A Contract

It's great to have someone to be accountable to, or an exercise partner, but if you really want to ensure you will stick to your exercise routine, go as far as signing a contract with someone!

Make an agreement that you will exercise a certain number of times per week for a certain amount of time and sign on the dotted line. Make sure to incorporate some small repercussion, such as not going out to eat as a reward after you have reached your first milestone in order to make it worth your while to stick to your written word.

This may seem a bit extreme, but it's worth it. Exercise is a powerful weapon in the fight against cardiovascular disease. A 2004 study found that physical activity of at least 1,000 kilocalories per week was associated with a 20% reduction in mortality in males, and another survey demonstrated similar results in middle-aged women. (http://www.ideafit.com/fitness-library/benefits-of-exercise). And physical activity has been definitively linked with a lower risk of certain cancers. Men and women who are active have a 30 to 40% lower risk of colon cancer, and physically active women have a 20 to 40% lower risk of breast cancer. Studies have also suggested that physical activity may reduce the risk of lung and prostate cancer. (http://www.ideafit.com/fitness-library/benefits-of-exercise)
 

Tip #4: Add It To Your To-Do List

We all know the power of the never-ending to-do list. If you add exercise to that to-do list, you are more likely than not to adhere to accomplishing that task. Even if you have to put it in red pen, and add it to your calendar, make sure that you put it in writing. There is more of a commitment there when you put it down on paper.

Interestingly enough, educated people - who are more likely to make a to-do list - are more likely to exercise as well. The higher a person’s education level, the more likely he is to participate in physical activity. 23% of those who hold a bachelor’s degree or higher engage in sports or exercise activities on an average day, compared to 14% of those with some college or an associate’s degree, 11% of high school graduates and 10% of those who did not graduate high school. http://www.bls.gov/spotlight/2008/sports/data.ht

And remember that even small amounts of exercise are beneficial. A 2011 study found that just 15 minutes of exercise a day can reduce mortality risk by 10%, and each additional 15 minutes reduces the risk by an additional 4 percent. http://www.thelancet.com/journals/lancet/article/PIIS0140-6736%2811%2960749-6/fulltext

So add a bit of exercise to your to-do list today, and get moving!

Tip #2: Be Accountable!

According to a 2010 survey, 32.4% of adults who had seen a doctor in the past year had been advised to exercise (http://www.cdc.gov/nchs/data/databriefs/db86.htm), but most Americans still don't get enough regular exercise. Having someone to exercise with helps motivate you both and keep you on track with your exercise goals.

Whether or not you will be joining a gym with a friend or going it alone, it is imperative to have an exercise accountability partner. Perhaps you could incorporate the help of a friend asking them to be your biggest cheerleader when you feel like you want to quit. Even better, ask another friend to be your coach and ask you some hard questions and give you some hard-line advice when you want to stop.

Think about who you would like as an exercise partner, and take a few minutes this week to give them a call, drop them an email, or talk to them about setting up a regular exercise "date" that will benefit you both. Even if you can only get together once or twice a week, it will help you stay on track. Or, if you can't find a friend to exercise with, or you prefer more structure, find a personal trainer to be accountable to. You'll get the added benefit of his or her expertise in designing an exercise plan tailored to your needs that you will enjoy and want to stick to.

In the meantime, consider us your exercise partners! Every Thursday we'll share a fun workout so you can be sure to get in your exercise for the day. Just play the video a couple of times a week, and along with your workouts with your accountability partner, you've already got 4 days covered!

Video - Motivation to Run

This inspiring video is quite beautiful, and if you're a runner, I'm sure you will relate, and if you're not, it may make you want to start! I absolutely love the quote at the very end. Check it out, and get your motivation back!

Running Motivation.wmv
Runners: If you lost your motivation to run, I hope this helps.

How to Get (& Stay) Motivated To Run: 6 Helpful Tips

Sometimes, even if you absolutely love to run, you just don’t feel like it. Yet skipping one run can lead to skipping two runs, then three and before you know it you’ve taken a month off. The key is to keep running, even when you don’t want to. There are a few helpful tricks to get motivated. Learn them and you’ll never skip a run. (These actually can work for other forms of exercise as well, so even if running's not your thing, keep these helpful tips in mind for your other workouts!)

#1. Just Five Minutes

So you have a three mile run on your schedule for today and you just don’t want to run. Instead of thinking about the full three miles promise yourself that you’ll run for five minutes. Once you’re dressed and out the door those five minutes usually turn into ten, then fifteen and before you know it you’re enjoying your workout and you’re done.

#2. Accountability

Find someone to run with you. When you run with other people you’re less likely to skip runs. You hold each other accountable. And when you run with a group of people they’re sure to chastise you if you beg out.

#3. Rewards

Reward yourself for achieving your running goals. For example, if your goal is to run three times a week at the end of each week, or month, reward yourself if you’ve reached your goal. You might buy new running gear or take time off just to enjoy yourself. Plan your rewards in advance so you have something to look forward to.

#4. Social Accountability

Post your running stats on your social networking site of choice. There are many membership sites and forums dedicated to runners. It’s a great place to meet other runners, join groups and hold each other accountable. They’re good place to learn too.

#5. Give Yourself an Alternative

If running just isn’t looking or sounding good to you today then have a plan B. Do something else. For example, if you don’t want to run outside, then head to the gym or pop in a fitness DVD. You don’t always have to run but don’t skip your whole workout.

#6. Make a List 

Finally, consider making a list of all of the things you like about running. It can be a physical list with pen and paper or a mental list. As you’re making that list, think about how running has changed your life. Have you lost weight? Do you feel energetic and powerful when you finish a run? Focus on the good things, instead of the negative, and create a positive attitude about running. Chances are within minutes you’ll be motivated to tie your shoes and go for a run.

Re-Energize Your Motivation With a Crisp, Autumn Stroll

For most, the season for long summer days and sweltering heat has passed. The days are becoming shorter and the temperatures are dropping. As you wind down from a busy summer you almost instantly have to gear up for the holidays. It can be exhausting!  A crisp, autumn stroll is a great ways to catch your breath and re-energize, and refocus on your health goals.

 (Photo credit: Wikipedia)

Perhaps you live in a part of the country where the summer temperatures were oppressive. You’re looking forward to the cooler breezes that arrive with autumn. You may also be eager to see the beautiful changes in the foliage and the knowledge that soon the holidays will be here.

Now is the perfect time to get back on track with your health goals that were set aside for the warmer months. You’re back to a routine now that school has started back, isn’t it time to get back outdoors and take care of you without waiting for the New Year? You can do that now by enjoying reinvigorating walks in the crisp, autumn breeze.

Take advantage of the new season by making new goals that can have a huge impact on the remainder of your year. Recommit, re-energize and refocus with the following steps:

• Make a decision to spend time outdoors this fall. Get the family together at least once a week to go for a stroll at a local park. You can also look for hiking trails which will enable you to get more of a workout than simply walking. Don’t let excuses get in your way. Make a commitment to spend time exercising out in nature and stick to it.

(Photo credit: Neon Tommy)

• Begin now to set in motion specific habits that can carry you through the holidays. If you start walking now, you can also start being more careful about what you eat. And, even though the holidays are almost here, you can be strong and choose healthy foods for your holiday meals.

• Enjoy your time in nature. Cooler temperatures make it easier to enjoy yourself. Kick up the leaves and listen to them crunch under your feet. Feel the crisp, cool air that can make you feel more alive and energized than you may have felt in a while, and motivate you to keep up with your exercise goals through the end of the year.

• Take a camera along with you to take pictures as you stroll through the park. The scenery in the fall is breathtaking with the leaves turning from green to gold, orange and red. Of course, the weather in the fall is unpredictable so it is best to be prepared.

If you feel like you’re stuck in a rut, the fall months are the perfect time to get out of it. Not only will you feel refreshed, you can greatly influence the rest of your year. Make the choice to spend as much time outdoors as you can. Find a park to stroll through or hiking paths that will be more challenging. Enjoy your time outdoors and recommit yourself to keeping in shape throughout the holidays.

7 Exercise Tips for Getting - And Staying - Motivated!

We’ve all started an exercise program, gotten all excited about it, but then gave up on it a week or two later.  While we start out super motivated, that excitement fades quickly.  They key to sticking to an exercise program is finding a way to keep that original motivation.  Here are a few tips for getting for getting and staying motivated. 

 (Photo credit: Wikipedia)

1. Find a role model.  Many women get motivated to diet and work out by taping up pictures of models or actresses.  This is actually a great way to remind yourself what your goals are and keep a visual of them fresh in your mind.  Just be sure to pick an appropriate role model and not someone with unhealthy eating and exercise habits or an unachievable image.

2. Set small goals.  If you start out setting tough goals, you probably won’t achieve them and will then become discouraged.  The key is to set smaller, easy to achieve goals and work your way up.  Start with “I will work out three days this week”.  Once you get yourself into a routine, get yourself to work out harder and do more during each session.

3. Reward yourself.  Setting goals is good way to get yourself into a workout program.  If you have trouble keeping yourself going, try rewarding yourself when you reach a goal.  Don’t go with big rewards, just small rewards for reaching small goals.  For example, I can go to that movie if I work out three times this week.  If you’re working out to lose weight, don’t reward yourself with food. 

4. Get a buddy.  Having someone to workout with can help keep your mind off the work and keep you entertained.  That means you’re more likely to want to go work out.  Having a buddy also makes it harder for you to skip your workout because you’ll be letting someone else down and they’ll be there to talk you into going even if you don’t feel like it.  If you can’t find a buddy to go with you, you can always hire a personal trainer to keep you going.

Fighting Fitness is the ultimate 30 minute workout that combines MMA conditioning exercises and fight techniques. (Photo credit: Wikipedia)

5. Make it fun.  Exercise doesn’t have to be boring a repetitive.  If you don’t like your exercise routine, change it.  Keep looking until you find something you enjoy doing.  This way, you’ll end up looking forward to exercise instead of dreading it. (Be sure to check back for lots of exercise tips and new fun ways to exercise on this blog, and for more ideas, visit http://www.newholisticliving.com/exercise.html. )

6. Mix it up.  Even the most exciting workout can get boring if you do it over and over every day.  Find several exercises you like to do and alternate.  Try swimming Mondays, dance class Wednesdays, and a Pilates tape on Saturday.  Any time you find yourself getting bored with a workout, replace it in your rotation for a while and start it again in a few months. 

7. Don’t take it too seriously.  If you start acting like exercise is hard work, it will become hard work.  Make your exercise a light, fun, activity rather than a chore you have to do.  This will keep you from getting a bad attitude and make you less likely to give up.

5 Tips To Reaching Your Fitness Goals

Let’s face it. It’s often easy to get started with a fitness program or health goal. If you’re like many others you probably even get excited about your new lease on life. You go out and buy the right clothing and gear. You have visions of yourself thin and running down the street like a seasoned pro.

Yet, two weeks into your new fitness program you start to lose momentum. It’s not as fun as you thought it’d be and it’s tough to get motivated. What’s missing?

AccountAbility logo (Photo credit: openDemocracy)

Accountability. When you haven’t created a means to hold yourself accountable for your fitness goals, there’s nothing motivating you to push forward. Here are 5 tips for keeping yourself accountable and on track to reaching your fitness goals:

1. Set Goals You Can Reach

The biggest reason people fail to achieve their fitness goals is because they either didn’t set any to begin with or they made them too big. For example, you might decide you’re going to run for an hour each day. That’s great.

Yet if you’re fresh off the couch running that hour is going to be extremely difficult on your body and your mind. A more reasonable goal might be to run for five minutes and walk for fifteen.

Do this for a week or two and then add time to your run. Start running for ten minutes and walking for ten minutes. You’ll create a pattern of success - and feel like you're making progress, which is very important for staying motivated.

2. Document Your Goals

Writing down your goals changes them from dreams or wishes to actual goals. It also helps you with the next step. If you journal, then write them down in a journal. If you are more structured, consider creating a fitness goals spreadsheet on your computer. There are even fitness apps for your mobile device and fitness journals you can purchase at the bookstore. Use whatever system works best for you.

3. Plan Your Goals

(Photo credit: Wikipedia)

The next step is to plan how you’re going to achieve your fitness goals. If you’ve decided to run for five minutes every single day and walk for fifteen minutes, when are you going to do it? What will you do if the weather is bad? When will you increase your running time?

Plan out the details. It’s okay if you make changes to your plan along the way. The purpose of the plan isn’t to hold you to a rigid schedule. The purpose is so you become accountable for your goals.

4. Announce Your Goals.

There’s something very motivating about telling others what you’re doing. You force yourself to be a bit more accountable because these same people will ask you next week or next month, “how’s that new fitness program going?” They’ll also notice when you’ve lost weight and begin to look healthier.

5. Celebrate Success.

Include in your plan some sort of reward or celebration. You don’t have to throw yourself a party or buy something expensive. Small celebrations work well too.Take yourself to a movie, give yourself a day off, or just an extra hour of sleep, etc.

Once you’ve achieved your fitness goal it’s time to take it to the next level. What else can you achieve? Now that you see you can accomplish what you've set your mind to, you'll start gaining the confidence to achieve bigger goals. Set a goal, plan for it, and hold yourself accountable. You’re in control of your life, your health, and your fitness.

Tools To Help You Stay On Track: