To succeed in any exercise regimen, you are going to need a number of key areas to fall into place. Good planning, enormous amounts of willpower, a clear vision of what you are going to achieve and a support team will all ensure that you reach your objective in as effective and enjoyable a way as possible.

So whether they are family and friends, or trainers and nutritionists, these people will take great pleasure in watching you reach your goals. But not all will, and it is these people that you need to be strong with when in their company.

FAMILY AND FRIENDS

The comfort zone of your family should always be the place to which you can turn if any area of your life needs support. Yet it is this security that may be perceived to be threatened by some if you make a positive personal change. Will the “changed you” think less of those around you because you have improved? Will you have less time for your family because you will be focusing on yourself? Will you be more attractive to others, and therefore be at risk of flying the nest? Or, more importantly, will you bring out feelings of guilt in people who know that they would like to change themselves?

Your closest friends will be threatened in the same ways. Changes in friendship dynamics can be a threat to someone who perhaps relies on you as playing a specific part in their life. If you are the friend to whom they turn to discuss a failed date over chocolate and wine, this part of your relationship will be about to change. Include your friends and family in your planning as much as possible, and try to encourage their assistance by empowering them. “I am not sure I can do this alone, will you do it with me?”

“I would love to have someone to keep check on me; will you help?”

On The Times Health Club you can choose up to four motivators who will receive e-mail updates as to how you are succeeding and in return offer support and encouragement.

Whether you think you can do it alone or not is irrelevant, you need to neutralise your potential saboteurs, and giving a sense of responsibility to people closest to you may help to ensure that they give positive encouragement. The saboteur may sound encouraging: “I like you as you are”, or “Go on, one more glass of wine won’t have any effect on your diet.” You need to establish the potential for risk and mentally to be prepared to keep these risks at bay. This might all sound extreme for your nearest and dearest, but this is your goal and your life and you need to be happy with it.

WORK COLLEAGUES

Physical image is increasingly a crucial part of the workplace, and a new improved version of you is a threat to your colleagues, who all want to improve their careers as you do. Lack of inclusion is a good tool to cause doubts within you: “Oh don’t ask Sarah to come out, you’re always at the gym, aren’t you Sarah? Only kidding, do you want to come out?” This innocuous jokey comment is actually a sharp attack on your commitment to making a positive change. You now feel as if you are doing something wrong, and your answer may be given to ensure that you are not viewed as an outsider.

Pick out the people you know you can talk to about your programme, whether they are just starting themselves, or they are seasoned exercisers. Each will have empathy with your cause and will form part of your “empowerment” group. See if there is a group of work colleagues who jog together, or go to the gym together.

MINDSET

Battling the saboteur within yourself, such as the feeling of self-doubt that creeps into anyone’s mind when trying to initiate change, is difficult enough, but trying to battle the external saboteurs is even more challenging. But it is one that you can overcome and win. Planning a good programme, while not easy, can be aided by buying books or hiring a trainer who will help to construct one for you. The same is true of having a clear direction. Goal setting should form an integral part of your initial planning stages of exercise and picturing how you are going to look when you complete you programme.

Willpower often comes from constant reference to both of these things. Constant referral to your mental image of your future self and regular reminders of your goal also add to the sense of purpose in any exercise regimen. Cross-referencing your actual exercise diary with your “planned” exercise diary and finding that you are on course creates a great boost in motivation and willpower.

Find out more about Matt Roberts at www.personaltrainer.uk.com

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