Don't let your good intentions fall by the wayside. Take control of your mind and your bikini body will follow

No time, no money, too tired, I'll do it tomorrow...sound familiar?

Even with the sound of summer whispering in your ear it's easy to put off getting into shape. The hectic lifestyles that we all lead provide many opportunities for excuses and sometimes it can all seem a bit too much like hard work. Do not fear, with my motivational tips you can avoid sabotaging your body.

Getting started
This is often the hardest part of any change so start with a small step. Walk home from work today, take the stairs when you go out to get your lunch. In the words of Moloko (although I suspect that somebody else said it earlier) 'The Time is Now!'

The best laid plans...
Normally a plan to get in shape might go something along the lines of:
Monday - gym
Tuesday - gym
Wednesday - gym
Thursday - gym...until you fall of your road to perfection due to extreme boredom.

This is not the kind of plan I recommend. If you view plan-making as some kind of military operation that must be followed to the letter, the idea becomes extremely unappealing. In addition to this many of us think that straying from our intended plan means game over, and so it's back to the biscuits and TV.

I still think making a plan is the best way, but make it flexible. Include some options so that if you find you have to work late and miss a class or intended activity, you have a back-up such as walking home or doing some home-based exercises. A 30-minute brisk walk home can burn off almost as many calories as 30 minutes in an aerobics class.

The other good news about planning is that it should incorporate rest days too. If you overdo it you will burn yourself out.

To help you make your own plan, here are some exercise options and alternatives. Play around with them, mix them up, alternate and see what works for you.

• Yoga or Pilates
  Invest in a mat so you can take time to go through your stretches and basic routine at home
• Running or swimming
  Take a brisk walk home
• Dance or exercise class
  Make an effort to hit the dance floor on a Saturday night with even more vigour by practicing at home
• Resistance training
  With just a set of dumbbells and your own body weight it's amazing what a variety of exercises you can perform without having to make it to the gym

Short-term goals
Your moment of glory, emerging svelt-like from the crystal waters of Magaluf, Ibiza, Center Parcs, Bognor (delete as applicable) will sometimes seem too far off to motivate even the most hardcore among us. It is for this reason that we need short-term goals too. These can be really simple but achieving each one will count as another valuable step.

Short-term goals can help you to diversify your objectives as exercising purely for weight loss is not the best way to motivate yourself. I've put a few examples below. Create some of your own that apply to your own activities and lifestyle. Work towards them and you'll be surprised how many major changes will have occurred while you were busy concentrating on the short-term results.

• A week of taking the stairs instead of the lift
• Running around the local park without taking a break
• Nailing that dance move
• Zipping up last year's jeans!

Congratulate yourself and learn to accept a compliment
This is really important but an area of motivation too easily neglected. You should take time out to recognise and reward yourself for what you achieve from each small stage to your long-term goal. This might be treating yourself to a new outfit or accessory, or maybe pampering yourself at the local spa.

Recognising the fruits of your labour will help you to keep focused and motivated in the long-term.

Accepting compliments is hard for us Brits. All too easily we will defer, downgrade or transfer praise. Learn to accept a compliment and say thank you. Receiving a compliment should add to your motivation. It's one of the many rewards you will receive from getting in shape.