HOW MANY TIMES IN YOUR LIFE HAVE YOU PAID FOR A GYM MEMBERSHIP THAT YOU HARDLY USED? HOW MANY TIMES HAVE YOU LOST INTEREST IN AN EXERCISE PROGRAM AFTER THE FIRST FEW WEEKS? HERE ARE SOME USEFUL TIPS TO REIGNITE YOUR INTEREST AND IMPROVE YOUR MOTIVATION TO EXERCISE.

Finding the motivation to exercise can be difficult. Keeping the motivation to exercise can be even more difficult. Here are five quick tips to help improve your motivation to exercise:

1. Set some realistic goals Ask yourself, ‘What can I realistically achieve this week?' and then break this down to ‘What can I realistically achieve today?' If you are faced with a week of deadlines, client meetings and commitments, you're most likely kidding yourself if you think that you can workout for an hour every day. Furthermore, these unrealistic goals and expectations are damaging to your motivation levels and do nothing more than cause unnecessary stress. Instead, you are better off setting realistic and achievable goals that still have an element of flexibility. For example, ‘This week my goal is to complete two workouts containing a combination of strength and cardio' or ‘This week my goal is to attend one boxing class and one yoga class'. The key is to start small while focusing on the quality and the level of intensity of your workouts.

2. Exercise with like-minded people Exercise is much easier and more fun when people share the same goals and workout together to provide support and encouragement. Whether it is an outdoor group fitness session, with a sports team or with a training partner, you will definitely fast-track your results and increase your motivation when you exercise with like-minded people.

3. Find some energy Our motivation to exercise is directly linked to our energy levels. Energy levels are affected by sleep, stress, alcohol and nutrition. Make sure that you are focusing on your nutrition and sleep as a source of fuel to provide you with the energy to be at your best. Find the time of the day that works best for you and know what your ‘peak hours' are and when you feel most energised. Even during your busiest days at work, set aside some personal time to relax, switch off and gather your thoughts. It may only be for 5 minutes in the bathroom or a quick walk outside, however, this will provide your body and mind with a much needed recharge to get you through the day.

4. Pick activities that are fun and mix it up
Routine is the enemy! Exercise doesn't have to be a painful experience or seen as a chore that you dread. Add some variety, get creative and choose activities that interest you or that you enjoy doing. You will be more inclined to exercise when you enjoy what you do. Some examples may be indoor rock climbing, swimming, bush walking, tennis or dragon boat racing. What activities have you always wanted to try?

5. Reward, Reward, Reward A reward always works as a great form of motivation and incentive to start getting active. Establish your rewards at the start while you are setting your workout goals. Reward yourself for your consistency, commitment, personal bests and hard work. Go shopping for new workout clothes, a new dress or new shoes, get a haircut or treat yourself to a day of pampering. Build on your success for next week and be proud of your accomplishments. You deserve it!

Richard Garard is a certified personal trainer and strength and conditioning coach specialising in women's health and fitness. He is the founder of She FITNESS, which offers group and individual fitness programs for women of all ages and levels of fitness. For more information visit www.SheFITNESS.com.au.