Motivation for Continued Progression


After engaging in numerous conversations with gym goers, something which cropped up a lot was either the ability to start a training regime, stick with a current one or evolve an existing one. I’ll will try to assist you in setting out a plan to achieve your fitness goals whilst overcoming obstacles.

The problem with most exercisers is that they negotiate their exercise programs all the time. Imagine this. You’re running really late one morning for an appointment. You’re already 15 minutes late, and you haven’t even left the house. Would you leave the house without brushing your teeth, or would you take the extra two minutes to brush your teeth even though you know you’re already so late? Without a doubt, you’d brush your teeth! Why? Probably because you can’t imagine going through the pain of having such bad breath all day. To put this into an exercising scenario: how many of us wake up, in order to train, but instead of getting down to the gym, turn the alarm off and go back to sleep, saying that we will train at lunch time. Something else more colourful than the gym distracts us at lunch time and we end up going to bed, with no exercise completed, saying we will do it tomorrow, which leads into next week, next month… get my point.

Most of us see exercise as pain and not pleasure. These beliefs soon change once you are involved in a training regime where training sessions are regular, objectives are being met and a change in body shape are being seen. You can’t imagine life without exercise. It feels so great when you’re done. You feel horrible when you go too long without exercise. But it takes quite a few months before people actually lock in and start experiencing these types of sensations. Most people drop out before they actually get to this point. If however you do get here, training becomes a pleasure and part of a lifestyle.


Here are the steps to an awesome, maintained, achieved training plan:


  • imagesCAIXIAFUSome people might look the way you want to look and you will perceive that they were born with ‘perfect bodies.’ In actual fact they would have struggled at some stage and have worked hard to achieve their goals. Speak to these people and find out how they have overcome their challenges. If they can do it, so can you!
  • The key to success is consistency, so if you are coming in once a week, try to come in 2-3 times, rather than 5. It’s a lifestyle not a fad. Do you want to only lose weight for 8 weeks and return to normal or
  • would you like to strip that weight , keep it off, change your goals and look great for the next 10 – 20 years.
  • Establish ‘Results Momentum’, break your goals into smaller goals. Each success will give you confidence and self esteem to achieve further goals. This will lead to achieving your ultimate goal.
  • The effort you put in for the first few months will subside. Remember anything worth achieving is worth working for!



  • Create the highest, grandest vision possible for your life, because you become what you believe copyVisualize the fitness level you want for yourself. See yourself accomplishing the goals you’d like to achieve. Think of all the things that you’ve ever wanted to achieve in the physical realm. What would you be doing? Have you ever dreamed of completing a fun run, marathon or triathlon? Have you ever wanted to hike a challenging hike? Cycle somewhere exotic? Learn to kayak, inline skate or scuba dive? Imagine anything and everything – regardless of the money involved or whether you believe you’re physically able to accomplish the goal. What would your fitness level be? What would your physique look like?
  • Think of how you would feel if you achieved your goal. Think of your fitness, your change in physique and the pleasure of achieving it. Ask yourself, would you like to stay where you are, or do you want to be this person you have created.
  • Use affirmations and connect with them. This gives you the perception that you have achieved what you want to achieve. Ie “I feel great”, “I am getting stronger every day”.
  • Transfer your goals from just a dream to reality. Grab a pen and paper and write them down. Write as many goals as you can think of at first. Then narrow them down to between 1-3. These are the ones which are most important to you at present and which you are going to achieve.
  • Be specific: “getting in shape” is not, “running for ten minutes without stopping” is.
  • Goals must be SMART, its an acronym for goals that are: 

set and reach goal concept






Time frame – Establish a deadline for each goal.


For Example:

Train for and complete a half marathon on September 10th (Reward = New outfit)

 All the best, Chris Walsh

Tags: , , , , , , , , , , , , ,