Trans4mind Home Page
~ Making the Human Heart Visible ~

Looking for a better life?

Our online, interactive video workshops present the most effective methods of personal development, combined with personal support from expert life coaches.

Explore Article Library

Top 10 Tips to Stay Motivated for your Exercise Program

By Janice Elizabeth Small

1. Know your Reasons

Think about why you want to exercise and write down every reason you can think of. Explain in full detail what working out is going to do for your life and your health. And reread your list whenever your motivation needs a boost.

2. Set Daily and Weekly Goals

Although it's good to think big, don't just set yourself a long-term goal because it can seem too distant from where you are now. If you have a daily or weekly challenge then you have something to achieve and motivate you right here, right now. Make sure your goals are just a little bit stretching - doing too much too soon is a prime cause of injury and exercise drop-out.

3. Track Your Progress

Keep a log of all your workouts. It's amazing how quickly your fitness will improve and seeing your progress in black and white will help spur you on to keep going. Even in the early days when the going is tough and you might not have noticed any changes in your body and fitness levels an activity log gives you something to be proud of.

4. Plan to Succeed

You have to set aside time for working out and schedule it as if it's an appointment that can't be missed. Block out the time in your calendar and treat it like a doctor's appointment. Your health depends on it just as much.

5. Do Something Daily

Once you've got an exercise program going it helps if you do something active every day just so that you keep your mind focused on your goals. You probably don't have time to fit in a workout every day but any activity is fine - walking, dancing, housework, gardening - just something that keeps your mind and body in exercise mode.

6. Have a Plan B

The path towards fitness doesn't always run smoothly. Be flexible if muscle strain or extra work pressure prevents you from doing your usual routine. Try going to the gym before work or plan a different activity which does not affect your injured muscle to keep going when life gets in the way.

7. Don't Ask Whether Ask When

Consider working out as an important element of your life and make it part of your routine. Don't even get into a conversation with yourself about whether you'll exercise today, just make plans and do it. No matter how much you don't feel like working out, you'll be amazed how good you'll feel once you get going.

8. Find a Workout Buddy

Look for a workout partner with similar goals and level of fitness to make exercise more enjoyable and add a little healthy competition. Plus, you'll find it's harder to skip a workout if someone is relying on you. If you don't have a friend who wants to get fit, consider investing in a personal trainer to keep you motivated.

9. Make it Fun

Prevent boredom by trying new activities and using a variety of ways of working out. Just because it's fun doesn't mean you won't get fit. How about trying salsa-dancing, scuba-diving, skiing or roller-blading? Even something as simple a adding intervals to your usual routine can give you a new level of interest.

10. Believe You Can

You'll be healthier, fitter and change your whole body shape if you stick at your exercise program. Change is possible for you just as it has been for so many others before you who have transformed themselves with exercise. Acknowledge that you can experience those results for yourself just by keeping going with your fitness program. You can do it, you really can!

About The Author

Copyright 2006, Janice Elizabeth Small

Janice Elizabeth is a weight loss coach and author of "The Diet Exit Plan". Get her FREE 15 page report "How to lose weight without dieting - 7 secrets the diet industry doesn't want you to know" at TODAY!


Careers & Employment
Grief & Loss
Kids & Teens
Public Speaking
Self Help
Self Improvement & Motivation
Sexual Relations
Stress Management
Travel and Leisure

From our extensive site, you'll find good info on many topics using this search:

A great way to support your Trans4mind Training is to use these popular and effective hypnosis downloads...

  • The Next Level ~ Designed to radically boost your performance in any field. It's based on a technique used by top athletes and other successful people to help them make a big stride forward.
  • Create Your Own Reality ~ Use the power of your unconscious mind to transform your life.
  • Deeper Self Respect ~ Use hypnosis to connect with your true inner worth.
  • Detach From Fear ~ Tune out nervousness and anxiety with hypnosis.
  • Generalized Anxiety Treatment ~ Use hypnosis as a generalized anxiety disorder treatment and you can feel calm today.
  • Improving Concentration and Focus ~ Learn how to discipline, direct and command your mind to improve your performance.
  • Exercise Motivation ~ Give you powerful keys to getting back on track with your exercise - and staying there.
  • Overcoming Shyness ~ Provides an invisible security blanket allowing you to develop social ease and overcome shyness.
  • Quick Confidence Booster ~ An audio hypnosis session that's specifically designed to get you (quickly!) back on track.
  • Stop Negative Thoughts ~ Learn powerful hypnotic techniques to stop negative thoughts before they start.
  • Overcoming Procrastination ~ Let hypnosis help you get on with what you need to do, when you need to do it. Let nothing hold you back.
  • Think Thin ~ Use hypnosis to re-train your brain and lose weight naturally... that's how to get and stay slim.
  • Fall Asleep Fast ~ Relearn how to fall asleep fast and enjoy a good night's sleep.
Search on an issue that interests or concerns you...

Trans4mind Training is the best thing we've ever done! It's a series of interactive video workshops covering the key challenges we all face in life - to help you achieve greater inner peace and true fulfillment.
Copyright © 1997-2016 Trans4mind Ltd