By Alister Murray

Motivation is where most health and fitness campaigns begin, but it is also where most campaigns fall over. You’re motivated to achieve our goals before Christmas, but what happens when this motivation drops?  What happens when your work and personal life get busier?  What happens when things get silly, as they often do this time of year? Where do you turn for motivation?  How do you stop the downward spiral away from your goals?  How do you get and stay ON TRACK?

1. Set realistic and exciting goals
Your goals must be realistic for you to achieve, but they must also be exciting and inspiring for long term sustainability. Ask yourself Why? What? Where? When? and How? to help clarify your goals and make them inspiring.
2. Break it down
Rome wasn’t built in a day, and neither was your body. If you expect things to happen overnight then you are setting yourself up for failure. Focus on breaking down your goals and take the small but important steps to achieve them. You’ll be amazed at how much motivation can come from doing such a simple action.
3. Monitor your progress
Be open and aware to what is happening. Always keep your goals in sight and monitor your progress toward them. Regular monitoring provides you with the guideposts to keep you on track.
4. Learn from your experiences
Always approach your goals with the aim of learning and developing. If you can learn from your experiences then your results will be much more rewarding and sustainable. Keep asking yourself what works for you and align your actions with the answer.
5. Add Variety
If you keep going over the same ground, you will experience the same results. Try new activities and change your routine every so often to keep your motivation high. See Barry’s article for more tips in this area.
6. Reflect and Reward
When you achieve your goals, or even the little milestones on the way, make sure you reflect on your experiences and draw out the positive learning’s. Plan your rewards when you set your goals and go for it.
7. Have Fun
You won’t keep it up if you don’t enjoy it. Yes some parts of your program are hard work and not much fun, but it doesn’t have to be like that all the time. Structure in regular activities that are fun and enjoyable.