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Sticking to an exercise program can always be a little bit challenging when life gets hectic. Motivating yourself and staying motivated is the key to ensuring your success in your program.

1. Set S.M.A.R.T. Goals for yourself
Specific– Specific goals have a much greater chance of being accomplished than a
general goal. In order to make a goal specific you must answer the 6 W’s
WHO: who is involved
WHAT: what do I want to accomplish
WHERE: identify a location
WHEN: establish a time frame
WHICH: identify requirements and constraints
WHY: specific reasons, purpose or benefits of accomplishing goal

EX: a general goal may sound like: “ I want to lose 10lbs”
a specific goal may sound like “ I want to lose 10lbs in two months in time
for my birthday”

Measureable- Establish a way of measuring progress towards your goal. In our
Goal example you may take measurements before you start working out, half way
through, and again when your two months are complete.

Attainable- By being specific in your goal setting you develop an understanding
of why that goal is important to you. The goal must be attainable – if it is
you can begin to formulate a plan to ensure you reach it! You can also get
excited about the entire process.

Realistic - To be realistic, a goal must represent an objective toward which you are both able and willing to work towards. This is not to say you can set a high/challenging goal; you are the only one who can decide just how high your goal should be. This being said you do not want to set a goal that is easily within your grasp. Your goal is realistic if you feel and believe you can accomplish it. It is commonly seen that with the higher the goal you set for yourself the more motivation you generate to reach it.

Timely- A goal should be set to be accomplished within a certain time frame. If you fail to specify a time contraint there is no sense of urgency and your motivation is not as powerful.

2. Visualize your success
• On days when it’s pouring down rain and you feel a lack of energy visualize how
great you’ll feel after you workout and how that will contribute to your end goal
• You may also want to consider placing a pictures on your fridge (somewhere you
will see) of your desire goal weight

3. Monitor your Progress
Keep a journal of the activity you do

4. Work out with a partner or trainer
There is nothing better then having a friend push you simply by being present.
Working out with someone, whether it be a trainer or a friend, fills you with a
sense of accountability that you would not otherwise have.

5. Play your favorite music

6. Dress comfortable