This is what I do every 8 weeks.. and ever since i started following this i have stayed away from my 235lb plateau and have lost 21 pounds as well .. Just thought i would share


Re-assess your goals!
If you are losing motivation, maybe your goals were too easy or too hard. It may even be that you have changed what it is you now want to achieve.

List your obstacles to exercise and design a plan to overcome them!
Be thorough, think of every reason you can find not to exercise, then write down a reason that you should.

Don't do anything that you don't like!
You will have a greater chance of continuing to exercise if you find it enjoyable so if you don't like to run, do sit-ups, or swim, then don't do it.

Find the right location!
It is always more enjoyable to exercise in a nice environment so take a visit to a local lake or park.

Reflect on your exercise history!
When you last enjoyed exercise, how did it feel? What is different now?

Don't watch the clock!
If you continually watch the time, then don't wear a watch. If you are at a fitness centre, cover the display on the machine. GET A BOOK AND BLOCK IT A GOOD GOOD BOOK.

Spend the time with your best friend!
Take your dog with you. He will always be keen and it will help to keep him healthy as well. this can also be taking time to call or text a friend to catch up with to keep your mind off the work out itself

Eat well!
Improving your diet can give you more energy and increase your motivation to exercise.

Use intervals!
Break your training up over the day. Do half in the morning and half in the evening. or QUICKFIRE! whoo hooo

Mix up the cardiovascular and weights!
Do 5-10 minutes of cardio, then 5 minutes of weights, then repeat.

Train with someone different each day!
Time will go faster as you catch up. or do something different for your cardio each day

Try a new form of training!
The methods of exercising are endless. Try something that you think might be interesting (eg, Pump, Boot Camp, Pilates, Surfing, Rollerblading, etc)

Exercise with your kids!
Spend time with the family as you all get healthy.

Invest in your future!
View your workouts as an important part of your lifestyle and as an investment in your health instead of a daily chore.

Use exercise as a trade off!
You must exercise "X" times per week if you want to do/have "Y".

Surround yourself with positive people!
You will be surprised at how positive your attitude will be if you spend time with people who really enjoy their life. (SPARK)

Use your workouts as "zone-out" time!
Don't be contactable and don't think about work/family.

Use positive mental imagery!
Each night as you go to bed spend time imagining what it would be like to be fit and healthy. How would your life be? How would you feel? It will be more attainable if you can imagine yourself reaching your goals.

One step at a time!
Think of every rep, set, metre, or workout you do as being one step closer to your goals.

Change your surroundings!
If you always train indoors, then start exercising 1 day per week outside.

Start a team sport!
You will get to meet new people and its always very social. For me its getting back to starting my dance team.

Challenge yourself!
Move out of your comfort zone. Do something that will challenge you physically and mentally.

Variety is the spice of life!
Change your training regime every session.

Be accountable!
Organise for someone to re-assess your fitness every month. This way you will be less likely to take time off.

Compete with a friend!
See which one of you can attend the most sessions, run the fastest lap, or reach their goals the fastest. The competition will keep you both focussed.

Set a plan! Fail to plan, Plan to fail! Write down what you want to achieve, then how you will achieve it. Ensure that it is realistic and attainable.