1. Set a big goal to work towards -



You want something that you can get a clear picture of in your mind. Something that will excite you and make you feel proud of yourself. Whether that is the elation of jogging up a few flights of stairs, the excitement of completing a 5k run, or the pride of knowing that you can pump out 100 push ups.

Set a goal that is going to challenge you.

2. Get a training buddy who is also interested in achieving a similar or related goal -

People tend to "stick" that much more when they're training with someone. You both benefit by motivating and inspiring each other, helping to celebrate your victories and providing the encouragement to keep going when things are tough, because sometimes they will be.

3. Break it down into milestones, small achievable goals within a 1-2 week timeframe -

You don't simply have a go at push ups one day and be able to pump out 100+. It takes consistent practice, commitment and discipline. I suggest taking it in stages, so your 1st milestone might be 20 push ups for 2 weeks, moving on to 40 for a further 2 weeks and so on until you achieve your goal.

The Romans were smart people and achieved almost world domination by applying this mantra, "Divide and conquer!" Use this same principle to blast through your goal.

4. Write it all down, including your reward (see below) in your training log -

Write down what you want to achieve, and how you will feel when you do. Include dates, and milestones and importantly write down how you're going to reward yourself. You decide, but remember to write it down, and bring your book with you on each training session to record what you're doing. Its hard to beat looking back over your training log after you've accomplished your goal, and marvelling at your progress.

5. come up with a reward -

What will you really enjoy once you achieve your goal. A brilliant reward could be a thorough massage, or a short break in the sun. You decide.

6. visualise satisfaction/ enjoyment of that goal -

As we mentioned at the beginning, its very important to have a clear image of how you want to be, look, feel on achieving your goal. I recommend you use tools to help you visualise. For example if you want to buy a new suit in a smaller size, then go looking for that suit. Maybe buy the tie to match that suit and put in your room to remind you of what you're going for. If you want to finish a 5k in 30 minutes, then get a picture of yourself crossing that line in under 30 minutes and enjoy it.

7. Go again -

Life is a marathon, not a sprint and its tremendously important that you keep working on physical health for your whole life. So once you achieve one goal set another, and you will come to realise that the sky really is the limit.

For anyone who is interested in running, you simply have to check out hindu squats as they work on leg strength, stamina, breath control and conditioning and will certainly give you the edge.