I think that it’s pretty safe to say that most people want to look and feel better. So why is it that only 22% of Americans and 24% of Canadians regularly engage in “high levels” of physical activity (defined as at least three vigorous 20-minute workouts per week)?

I know that when I’ve went through periods of inactivity it generally boiled down to motivation. I certainly “wanted” to make it to the gym or head out for that run but I conveniently found excuses not to. For me, this generally happened around holidays when my schedule was jam packed with snacking activities. I did eventually bounce back but mainly because I started feeling a little “soft” around the edges (motivation nonetheless). On the other hand, when I am in the “fitness groove” I find myself highly motivated to keep it going. So motivation can become the difference between wanting to exercise and actually doing it!

In sports a winning streak attracts fans. Do the same with your workout. Try setting a new personal record for consecutive workouts without a miss.

Here are some great ways to help you stay motivated:

1. Schedule Your Training: We’re all busier than we’ve ever been and it’s hard to find the time to fit in exercise. And when we don’t end up making it to a workout or heading out for that bike ride it’s easy to fall back on the “not enough time” excuse. So make exercise a part of your daily routine by scheduling workouts as you would any other important activity. This will help commit you to your workout instead of doing one when it is convenient. You can either do this weekly (I like to plan my week every Sunday night) or monthly (at the start of each month). The great thing with this system is that you’ll eventually create new habits that are much more sustainable in the long-run than willpower alone.
2. Be Like Cal Ripkin: In sports a winning streak attracts fans. Do the same with your workout. Try setting a new personal record for consecutive workouts without a miss. When a streak comes to an end then pull out all the stops to try and break your mark in the next attempt. If you happen to make it to 2,632 like Cal did then be sure to call Guinness (and celebrate with one to).
3. The Training Partner Switcheroo: Working out with someone that will hold you accountable for making it to the gym is a great motivation strategy. One thing to keep in mind, the more familiar you are with your training partner the easier it generally is to slack off and back out of workout plans. So try switching it up every few months by finding a new, less “forgiving” training partner.
4. Put it on Paper: In a previous post I talked about some great personal incentives to set health and fitness goals (‘6 Big Reasons to Set Health and Fitness Goals Right Now‘). One of the ‘big reasons’ discussed was Motivation. Goal Setting is a great way to create motivation. So write down realistic fitness goals that are applicable to you and review them every single day. This could range from doing 5 consecutive chin-ups to competing in a triathlon. Don’t try and compare your goals to anyone else’s. Just do what feels right to you. Also be sure to record your efforts since this will help you move towards your goals and remind you that you’re making progress.
5. Join a Fitness Forum: Online forums and message boards will be full of comments from people who have accomplished their goals and are working on new ones. Look for online forums that promote encouragement, discipline and accountability. You may also try narrowing in on your fitness niche. If you’re passionate about running then join an online running forum. Or maybe you’re more interested in a more comprehensive weight loss message board. The ultimate purpose will be building a support team to help you achieve your goals.
6. Mix it Up: Vary your exercise activities to keep things interesting. Try alternating between running, biking, swimming or a high-impact aerobics class. If you’re more focused on weight training then try consulting with a personal trainer to see what new and challenging exercises you can work into your training. Mix in martial arts or Yoga to make things really interesting. Exercising definitely does not have to be “routine”.
7. Regular Body Composition Tests: Body Composition is used to describe the percentages of fat, bone and muscle in human bodies. This (particularly body fat percentage) can be measured in several ways. Try scheduling a body composition test every three months or so. This will not only provide you with a clear target date for losing body fat and/or gaining muscle but it will also provide you with tangible results. And tangible results are a great motivating factor. This service may be offered (for a small fee) by your gym, chiropractor or local university.
8. Track It: What gets measured gets improved. Try starting a fitness log to monitor your progress. This will also serve as a great reminder to help you follow through with your intended goals. If you want a more intuitive approach then try web based software like Fitness Journal (http://www.fitnessjournal.org). Fitness Journal will not only track your progress and tabulate your totals for you but it will also provide you with community support to help turn your goals into a success story. And if that weren’t cool enough, Fitness Journal is also iPod and Blackberry compatible.
9. Sign a Binding Agreement with Yourself: When you’re interested in something you’ll do what is convenient. When you commit to something you’ll do whatever it takes. A contract with yourself will help define your level of commitment. It will also create an emotional anchor around what you were feeling when you drafted, dated and signed the binding agreement with yourself. Be sure to place this contract where you will review it most – like the bathroom mirror, in your office or on your refrigerator. Try using phrases like “I hereby commit to doing whatever it takes to achieve…” and “I will only settle for getting in the absolute best shape of my life”.
10. Visualize: Create a collection of images that represent how you want to look and feel – your best health. These could be pictures from a magazine or ones you create yourself. Have fun with it. You can either place the various images in prime viewing locations (e.g. on the sun visor in your car, your refrigerator etc.) or create a Vision/Goal Board that you review along with your fitness goals each day. This process becomes even more powerful when you attach emotion to it. So try adding a short paragraph that answers the following questions: (a). how will I feel? (b). what will others say about me? (c). what will I say about myself?
11. Reward Yourself Often: Perhaps one of the most important tips to keep in mind. This is important for both your short-term and long-term objectives. Treat yourself to something special when you’ve achieved your targets and milestones. This could be a new pair of jeans for running your first 5km or a shiny new iPod for not missing a workout in a month. Or how about a weekend retreat with someone special when you’re half-way to your target body fat percentage. You’re looking and feeling better so get out there and really enjoy life.

Cost-Based Programs
It’s also worth mentioning that there are some notable online health and wellness programs available for a cost. The benefits to the cost-based programs are that they are personalized diet and exercise programs that will also offer articles and online communities to help transform your body. On average most online programs cost about $20/month and generally come with a 10-day free trial. Here are some that may be of interest:

Men:
Men’s Health Personal Trainer – An online personal trainer from the experts at Men’s Health Magazine
Abs Diet Online – An online program to help you achieve the 6-pack of your dreams

Men & Women:
Biggest Loser Club – Members get access to the diet and fitness plan used on the Biggest Loser TV show
The Best Life – A diet and fitness program from Oprah’s personal trainer Bob Greene

Physical Activity Statistic Sources:

Ok. So setting goals is obviously not a topic that is demanding or innovative. And you’re most likely thinking: “We know all about setting goals. It’s boring!” But very few success practices are as significant as clearly defining your desired goals and then reviewing them each and every day. This applies to all aspects of our lives, including health and fitness. I truly believe that our overall health establishes a foundation that enables us to achieve higher levels of success in our personal and professional lives. In essence, your body impacts everything that you do. If you feel shoddy, you’ll no doubt act shoddy. If you act shoddy, you’ll get shoddy results.

But guess what? The truth is that most people don’t spend any more than an hour a year writing out their goals. And that’s all goals – not just health and fitness goals. People spend more time planning their summer vacations than they do designing how they want to look and feel, or with defining what they want to achieve. Why is this? If goal setting is such a powerful tool then why don’t most people use it? On the surface goal setting is definitely not sexy or exciting. But there’s more to it than that. One of the main motives not to set goals is that most people lack a reason to set them in the first place.

By setting clear goals and reviewing them each and every day you will start to influence your life. You will live proactively instead of reactively.

So the way I see it, there are six big reasons for you to set health and fitness goals right now: Focus, Growth, Conscious Living, Direction, Measurement and Inspiration.

FOCUS. Goals breed focus. And where your focus goes your energy flows. Yes, this is a simple concept but powerful nonetheless. One of the primary traits of ultra-successful people is their focus. They know what key goals they need to achieve in order to get them to the extraordinary. And they focus on them like crazy. Michael Phelps had a goal – 8 gold medals in a single Olympics. When I watched him swim I could “feel” his focus. It was palpable even though I was watching him on TV from half-way around the world. Amazing focus, astonishing results. Setting your own fitness goals will help you focus on what you truly want in life, whether that be looking and feeling amazing or smashing a personal best.

GROWTH. In my mind, the true value in reaching a goal is not the result achieved but the journey itself. This is my idea of true personal growth. Goal setting promotes growth. Running has been a part of my life for quite some time now. I’ve mainly focused on running the 10km (1000m) distance. Last year I decided to train for my first marathon. I had a time goal, I had an aggressive training schedule in place, I had determination and I had focus. My ultimate result – I had to pull-out one week before the race due to health issues. I was devastated. That is until I looked at the polar opposite of the situation, which was not what I had lost but what I had gained from the experience of setting that goal. The journey had done nothing less than to recalibrate my mental “thermostat” – the part of my brain that triggers an automatic response of fear, doubt and anxiety (rationalization) whenever I deviate from my current comfort level. The journey had truly changed what I believed was possible – true personal growth. A remarkable gift realized through the simple act of setting a goal.

CONSCIOUS LIVING. The way I see it, you can live life one of two ways. The first is to live life by accident. This is where you sleepwalk through your days. The second is to create your life. By setting clear goals and reviewing them each and every day you will start to influence your life. You will live proactively instead of reactively. You will create better health and wellness. You will create your best life. I choose to review my personal and professional goals for 5 minutes in the morning, at lunch and before bed each and every day.

DIRECTION. “People with goals succeed because they know where they’re going.” – Earl Nightingale. Setting goals provide a framework or template for making better choices. If you know where you are going then you will quickly and easily become aware when you have veered off course. It becomes quite obvious that the 770 calories and 48 grams of fat in that Whopper with Cheese won’t help you achieve your fitness goal. When it comes down to our own health and fitness, results are what we are after. Results ultimately make us look better and feel better. Clear, concise goals will help you make better choices. And with better choices you will see better results.

MEASUREMENT. Here is a big thought to consider. What gets measured gets improved. This is true in both business and with your overall health and fitness. Setting goals gives you something to measure. If your fitness goal is to get down to 12% body fat then you now have a standard against which to measure your progress. And as you measure, you have a basis on which to improve.

INSPIRATION. The very act of expressing your goals on a fresh white piece of paper causes you to step into a new realm of possibilities for what your life can become. In short, goals help breathe life into your day. This brings with it an emotional component that is critical in achieving your desired goals. Psychologists refer to this as “motivation toward”. Where a clear objective, passionately held, provides us with the direction and the energy needed to sustain us through the “rough spots” (and there are always rough spots).

Where do you go from here? The first critical step in the process is to determine what you want before you can use goals to help you achieve it. So the “what” always comes before the “how”. I will attempt to dig deeper into the “how” in subsequent posts. The above reasons should help provide the purpose for setting your own personal health and fitness goals…and now is a good a time as any.