IT'S THE RESULTS! One way to stay motivated is to constantly remind yourself of the payoff that lies ahead: a healthier, stronger you... or a smarter you, with more insight... or whatever your goal is. Consistent work will also specifically improve your thinking, poise, physical appearance, energy level, and social interactions. You should look forward to many benefits, including improved self-confidence and self-esteem, and relief from grief, depression, anxiety and stress. Always think of your expected results.

AND IT'S THE JOURNEY! It has to be FUN in order to proceed with anything on a long-term basis. Find out just HOW it's fun... say the social dimension of it... and exploit it. Then once you see some improvement (growth), you will then become even more motivated. And more motivation then produces even better results! Action creates motivation!

GOAL SETTING is a great way of staying motivated. Intermediate (short-term) goals make it easier to focus yourself and clarifies what you are trying to achieve. As you attain each intermediate goal, you gain encouragement and further motivation. Here are some suggestions as to how to achieve the goals you set and obtain the results you deserve:

1. Make sure your goals are MEASURABLE. A vague goal, such as "I want to feel better," or "I need to learn more," gives you nothing specific to shoot for. Decide when and what you are going to achieve, such as "I want to read the book of Luke this week," or "I want to lose 2 pounds by Monday."

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 somewhat challenging. When you achieve a challenging goal, your pride and satisfaction will create more motivation.

3. Again, set INTERMEDIATE goals as stepping-stones to your final, long-term goals. If your final goal is to read the New Testament, or bench press 300 pounds, then set intermediate weekly or monthly goals of what you will need to do to achieve your final goal. It is a lot easier to accomplish a goal one day at a time, such as reading a chapter a day, or increasing your press by 2 1/2 pounds a week, than it is to think that you need to read the entire New Testament or increase your bench press by 50 pounds. Take little bites.

MAKE IT FUN! Another way of assuring that you stay motivated is to make all this fun! If you perceive this work as a chore, you will more than likely will not stick with it. Here are some techniques for making your program something to look forward to.

1. Add VARIETY! To keep your program from getting tedious and boring, continuously look for ways to change it to make it exciting, for example:

  - Vary how OFTEN you work or study, how LONG you do it, and even WHERE you do it.

  - Find an ALTERNATIVE. For example, read a different version of the bible, or use dumbbells rather than barbell.

  - Change the ORDER. Read your study guide before reading the chapter, or invert the order you work each muscle group.

2. Include OTHERS (friends and family). Working with a PARTNER not only makes it more fun and intense, but will also increase the likelihood of your continuing the program. Make sure you pick a good partner... one whose goals and interests are similar to yours. Also, one who is willing to give and take, and motivate you to do your best.

3. Fight Discouragement! If once in a long while you blow off a session because you choose to go out instead, just accept and enjoy your choice... and DON'T feel guilty. Otherwise, this guilt or sense of failure can make it harder to get you back on track. Focus on how much progress you have made so far, not on how far you have to go. Remember: day by day!

4. Expect plateaus! If you feel you have reached a plateau and are bored, don't give up... this is a natural part of life. Have patience and you will break through this.

5. SCHEDULE your program! If you always work on your program on the same days at the same time, your routine will become a permanent fixture in your life, not a whim. Not doing it will feel unnatural. Most of us are creatures of habit!

6. Take a class! If your program lends itself to this format, a group class is more motivational than working alone for most people. It could be some church's bible study class, or an aerobics-type sculpting class at the gym.

7. Be ACCOUNTABLE to somebody! An important but often overlooked aspect is that of having to report to somebody. To a lot of people, reporting to a spouse works fine, but for most of us a workout partner is better and a superior is best. This could be a scheduled one-on-one study class, a weekly working lunch with an interested friend, a minister, or even hiring a personal trainer.

Including your program into a busy schedule will require some adjustment, and STAYING motivated will be equally challenging. Change is difficult for many people. But if you have the willingness to work through the initial 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.

Don't forget that when you achieve results, the exhilaration, excitement and fun you experience will take the change well worth all the effort. I hope you enjoy all the wonderful benefits of your new lifestyle.

Good luck!