Have you noticed that every media related health & fitness marketing in the last week has been centred around helping you start the New Year off on the right foot?

There is some ‘muscled-up’ guy or lean 20-year old women trying to tell you they can change your body this new-year in an unrealistic 8-weeks. The best part is that you only have to drink shakes for the rest of your life! It is easy right? Wrong.

Similarly Today Tonight or A Current Affair may not be trying to sell you a certain product, though they have a health & fitness guru telling you the same message over and over again; exercise more, eat less fatty foods and increase your incidental exercise. All of which are valid points.

My question to you though is ‘will this basic advice bring you some new found direction to sustain motivation throughout the whole year and deliver you the results you really want?’ Unfortunately it more than likely won’t.

So what can you do differently in this year other than take the advice of exercise more and eat better? How can we ensure 2010 will be a year that has you feeling fitter, more confident and happier about your health than previous years?

The diary, your new best friend
Okay, you may be a bit disappointed. Maybe you thought I was going to give you some ground breaking secret that you had never heard of. Well sorry, just the trusty old diary. Simple hey?

And that is the best part about it, it’s simple. Just remember, simple is beautiful. Simple is easy to follow and simple doesn’t put pressure on you.

Sometimes we are so caught up in the newest ‘fads’ or what our friends did to lose weight fast, we actually forget to think about simple strategies that work.

Planning your exercise sessions in your diary will be one of the best habits you will create for the new year. However can you believe that less than 10% of all people that exercise regularly do this? Athletes always do it to achieve their goals, why shouldn’t you?

We want to ensure that your motivation lasts longer than the first two weeks in January. Implement the steps below and you will have the same motivation in November as you do right now at the dawn of a new year.

How do I plan my exercise in my diary?

1. Write at the beginning of your diary no more than 3 major goals you want to achieve for the year. Your goals should make you excited and really have meaning to you. The typical ‘I want to lose weight’ won’t cut it. Your goal should also be realistic and measurable.

2. On the 28th day of each month determine how many exercise sessions and what types of exercise you have to commit to over the next month. If you have a personal trainer, get them to help with planning for the coming month. Next write your exercise sessions for the coming month in your diary like they are appointments, similar to seeing the dentist or your hairdresser. This way when an opportunity arises to interrupt your weekly exercise, your training will take preference as you have made it a priority in your diary.

3. On the same day that you plan your coming month of training, write your major goals for the year at the top of each week in your diary. This way every time you refer to your diary you will be renewed with excitement and motivation.

4. Once your exercise sessions are in your diary for the coming month make a note of how you will reward yourself if you stick to your plan. You may treat yourself to a massage, a special dinner or a piece of clothing at the end of the month. Rewarding yourself for sticking to your planned sessions is very important.

5. Be flexible. If an interruption does happen to your planned training, be flexible and reschedule a ‘make-up’ session later in the week. Utilising your diary will allow you to see alternate times to train.

Commit to the Diary
Okay, there you have it. Simple isn’t it? All you have to now do is commit to planning your training and exercise each month, it will only take 20-minutes! I can’t reiterate enough the power of planning your training for results.

I am sure you have a busy weekly schedule and are faced with possible distractions and interruptions to your training every day. The kids were sick, or the family was over from interstate. Whatever it is, you need to be prepared.

Just remember, a written plan is commitment, lack of planning is only hoping.

Enjoy the coming year. May you reach the goals you desire and more importantly have fun along the way.

Marc Stafford