Plan your workout right: get moving part one

Break up your goals into stepping-stones. Set small monthly goals. For instance, do whatever kind of exercise you like for five or six days a week for one month, then try out a different sport the next month. The more realistic your goal, the more likely you are to achieve it.

Write it down. Just as you plan to meet friends or go on holiday, commit to exercise and make fitness a daily priority. If you keep a diary, write down when you will work out, and remember, this doesn’t have to mean spending an hour at the gym. Don't rely on exercising on-the-fly or “whenever you have a minute,” as these windows of free time seem to disappear quickly.

Have a look at the numbers. After one month, get out that piece of paper with your measurements or running time. Now, measure or test yourself to see what’s changed. This is a new starting point for the next month and also tangible proof that you're either doing things right or that you need to work a little harder. Take this opportunity to think about your workouts and what you can do more effectively or what might be more fun. Make your changes for the upcoming month.

Treat yourself to something special. This is the fun part. If you've stuck to your programme, reward yourself with that pair of trousers you've had your eye on or enjoy a night out at the cinema. Do whatever makes you happy as long as it doesn't undermine your success—a double hot fudge sundae is probably not the best reward for sticking to your workouts, but you can have a biscuit or two. You deserve it.

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