The idea of having “goals” can be really annoying, but they do tend to keep you committed to a fitness plan. The problem is, what do you do when you encounter the inevitable pitfalls of laziness, fatigue and pure apathy? On days when you want to turn in your trainers, here are a few “real life” tools that will help jumpstart your desire to workout and keep you in the game.

• Choose your target. You want to lose weight, but how much? For example, you’d like to weigh what you did at age 18, but your doctor says it would be a good start if you just took off 10 pounds. Keep in mind that your goals don't have to be set in stone, but the more specific they are the easier it is to stay focused
• Pick a reasonable time frame.Is your goal realistic for your time frame? You don't want to set yourself up for disaster and disappointment. For example, if you have a wedding to go to in a month and want to lose 50 pounds, it’s not likely to happen. Instead, shoot for losing around two pounds a week. This is a safe, yet realistic goal and you’ll be happier having a small success (no matter what it is) than a failure
• Tell a friend. It’s less embarrassing if you keep your goals secret (just in case you don't accomplish them), but being vocal about what you hope to achieve can provide some driving motivation. The more people who know about your goal, the more likely you are to be inspired. And, say you’re hoping to do 20 minutes of daily exercise and are not feeling up to it, a friend who knows of your goals can be the one to help get off your bum and get moving
• Make a plan. Design your workout based on what you like to do whether it’s sport or actual fitness classes. You can always consult a health and fitness expert at your local gym for advice. Then, write out a day-by-day or week-by-week plan that slowly but consistently increases your exercise time and effort. For instance, try walking 10 minutes one day and then increasing your time by 1 or 2 minutes a day. You'll be up to 20 or 30 minutes in no time
• Track your progress. How do you know if you are accomplishing what you set out to do? Keep a training log so you can see where you are improving and where you might need to push a little harder. It is rewarding to see that walking an extra tenth of a mile each day adds up to an extra half-mile at the end of the week
• Be careful of injury. If you experience severe pain or get hurt in any way, revise your plan. Injury is one of the main reasons people fall short of their fitness goals, so if you are trying to do too much too quickly, cut back

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