Article by the Drummond Team

Here’s a quick motivational read to make sure you continue your new challenging yet rewarding and worthwhile goals. Don’t be one of the 50% who give up within 6months. You CAN DO IT, you WILL DO IT and you will NEVER REGRET it!

NEVER GIVE UP: If you fall off the bike, take a rest and hop back on.Commit to yourself and to your goals. It is not unusual for motivation levels to dip occasionally so don’t give up when it does, recognise this as normal. To get yourself through these times, try these techniques:

  • It’s a Goal; Setting Goals is an essential component of any successful exercise program.  Short term Goals are the baby steps to our Long term (overall) Goal

Our Goals need to be SMARTER:

Specific goals are precise and clear. What is involved, what do I want to accomplish, where must this be done, when should it be performed? For example, “Attend Fit for Anything every week for 2 months,” versus, “Get in shape.”

Measurable goals are quantifiable: in other words, you can establish concrete criteria for measuring your progress toward each goal. Be able to answer questions such as: how much do I want to lose, how many miles do I want to cycle, how will I know when it is accomplished?

Achievable goals meet the common sense test that they require a change in current practices or behaviour to be achievable. You figure out ways to accomplish your goals by developing the attitudes, abilities, skills and financial capacity to reach them.

Realistic goals represent objectives toward which you are both willing and able to work. A goal can be both high and realistic, you must decide for yourself. You must truly believe that it can be accomplished.

Time bound goals have an end point that can be found on a calendar. Time frames tied to your goals provide a sense of urgency and completion to help motivate you and feel good about yourself when you tick off that box.

Evaluate goals regularly and adjust them as needed to account for changes in family or job or availability of resources. Be honest.

Re-Do goals after the evaluation process.


Sharing your goals with those close to you or others that are likely

to ask you about your progress can help motivate you. If you want to keep your targets to yourself try posting them where they are in view for you to see every day (e.g. refrigerator, mirror, phone, diary etc.).

  • Suit you. It’s your program and your body. Don’t feel like you need to match or better anybody else’s regime but your own. Comparing yourself to others may bring about either disappointment or conceit. Find a place that you enjoy (Home, Gym, Outdoor, Mix’n’Match). Choose a time that suits you. Pick a form of exercise that you feel challenges you but that you look forward to. Engage in utilitarian activities such as walking at break time, using the stairs at work, or catching up on yard work. Discover an enjoyable, convenient, effective means to attain your goals. Remember, it is not so important where you are today as it is where you will be tomorrow.
  • Start Slow. Your first few workouts should be brief and within your abilities. This not only prepares your body for a gradual intensity increase, but mentally reinforces that you set a goal, achieved it and you’ll be happy and want to continue rather then beating yourself up and dreading the next session!
  • We are creatures of habit. Establish a routine; Plan on a definite time to exercise making it a regular habit. Set out your workout clothes or pack your workout bag the night before.
  • Don’t feel like it today? Agree to yourself to have a very short, light workout. What often happens is after getting ready and warming up, hormones kick in, and we feel like we can and want to push through a full workout. Even some is better then none
  • Miss a session? (Or three) Forgive and forget! We’re human, we all do it, we have great days and not so great days. If you miss out on a short-term outcome goal, just adjust a behavioral goal and off you go again, you’ll make it up again a week you over achieve. Balance. Or you could make a back up work out plan that is only used for unforeseen circumstances and try to figure and avoid what it was that took your motivation away from working out in the first place.
    • Variety is the spice of life. Performing a variety of exercises and activities is a great way to stimulate the body and mind and get great results and satisfaction. Varying your exercise routine can alleviate boredom and stimulate progress.  Try new activities you think you may enjoy. When walking, jogging or cycling, vary your routes or trails. Perhaps plan and train for an adventure vacation or sports event. Join in to one of our range if super fun and effective fitness classes here at Drummond Clinic.
    • You’ll never walk alone. Utilize social support. Participate in physical activities with your spouse, family, or friends. Be creative. Every week take turns having family members choose their favourite family activity. Also helpful is to check to see if your company offers wellness incentive programs, fitness facilities, or corporate sports competitions. A training partner or one of our specialised personal trainers at Drummond can provide feedback, assistance and motivation for greater enjoyment, exercise adherence and fulfilling goal achievement.
    • Loud and proud. Monitoring your progress and recording activity progress will objectively measure the effectiveness of your program and can possibly save you months of hard work. On the other hand if progress is not significant, appropriate changes can be made immediately. Tools such as a pedometer, heart rate monitor or a stop watch give us immediate feedback putting us in control of our effort levels and re-assuring our brains that we’re working hard plus we’re alive and well and enjoying it. Our brains appreciate this, allowing the body to react with less stress and strain as a result. If you are determined to make a difference to your cardiovascular fitness why not have a health check at the clinic before you start your program. Including body measurements and a VO2 max testing, this would quantifiably assist in setting realistic measurable goals. A re-test half way through or upon completion of your program would then reliably determine how much you have progressed to further yourself.