Welcome to the 25th tip of the week! We would like to focus on the issue of Staying Motivated while involved in a fitness lifestyle! So let's get at it!  One way to stay motivated is to constantly remind yourself that a worth-while pay-off lies ahead; a new, healthy, strong you is emerging. Effective, consistent exercise will not only improve your overall health and fitness, but will also improve your appearance, energy level, and social interactions. Also, look forward to the many psychological benefits as well: confidence, self-esteem, and relief from depression, anxiety and stress.  If you are serious about your health and well-being, you will take action and begin an exercise program, and you will benefit in all these ways. Remember that FreeTrainers.com is here for YOU! Once you see the results, you will become even more motivated. You will soon discover that action creates motivation!  Goal setting is another great way of staying motivated. These Goals will focus your workout program and make clear what you are trying to achieve. As you promptly attain each goal, you will gain encouragement and thus further motivation. Here is how to achieve the goals you set and obtain the results you deserve. Remember, FreeTrainers.com help design and manage these goals as well. 1. Make sure your goals are measurable. A vague goal, such as "I want to be fit," gives you nothing to shoot for. Decide when and what you are going to achieve, such as "I want to lose 2 percent of my body fat by August 1st." 2. Be realistic. Make sure your goals are attainable. If you set your expectations too high, you will get frustrated and will be more likely to quit. Make sure, however, that your goals are not too easy; they should be challenging. When you achieve a challenging goal, your pride and satisfaction will create more motivation. 3. Set short-term goals as stepping stones to your long-term goals. If your long-term goal is to bench press 200 pounds in one year, then set short-term weekly or monthly goals of the weight you will need to bench press to achieve your long term goal; develop a plan. It is a lot easier to accomplish a goal one day or week at a time, such as increasing 2.5 or 5 pounds a week, than it is to think that you need to increase your bench press by 50 pounds.  Another way of assuring that you stay motivated is to make exercise fun. If you perceive your workout as a chore, you more than likely will not stick with it. Here are some techniques for making your workout something to look forward to. 1. Add Variety. If your weightlifting is getting tedious and boring add variety. 2. Include Friends and Family. Training with a workout partner not only makes your training session more fun, safe, and intense, but will also increase the likelihood of your showing up at the gym. Make sure you pick a partner whose goals and interests are similar to yours and who is willing to spot you correctly and motivate you to do your best. 3. Fight Discouragement. If once in a long while you blow off a workout because you choose to go out with friends, just accept and enjoy your choice; do not feel guilty. Otherwise, the sense of failure can make it harder to get yourself back on track. Focus on how much progress you have made so far, not on how far you have to go. 4. Expect and Prepare for Plateaus. If you feel you have reached a plateau and or are bored, do not give up; this is a natural part of working out. Make sure to vary the exercises, sets, repetitions and order of your workout; continually search for new ways of making your routine fun and exciting. 5. Schedule your Workout. If you always exercise on the same days at the same time, your routine will become a fixture in your life, not a whim. Not going to the gym will feel unnatural.  Including exercise into your busy schedule will be an adjustment, and staying motivated will be equally challenging. Change is difficult for many people. However, if you have the willingness to work through the initial emotional discomfort as you move step by step through a safe and effective program, you will find the confidence, commitment and determination that will ease the way. When you begin achieving great results, the excitement and fun you experience will make the change well worth the effort. Good Luck!