Even when you usually enjoy exercising, there will be days when you just can’t seem to find the motivation to get active. Here are some practical tips to help keep up enthusiasm:

• Keep a diary. Whatever sport or activity you do, this can help you. Note down how far you ran or the match score, your pulse, how you felt etc. That way you can look back and see how you have improved over time.
• Collect inspiration. Stick quotes from coaches, athletes, or anyone successful around your house and/or your office. Inspirational stories from people who have achieved against the odds may help - if they can do it, so can you.

When it comes to staying motivated it's just as important to train your brain as it is to train your body. Here are just a few ideas to help you win the mental battle and stay on the exercise track.

• Set yourself some short and long-term goals. Success will provide you with a sense of satisfaction and further motivation to keep up the new lifestyle. Keep your goals SMART:
  Specific
  Measurable
  Achievable
  Realistic
  Time-based
  For example, rather than saying you'll get fit by summer, start by setting the more specific goal of going to an hour-long fitness class every week.
• A great way to stay focused is to keep reminding yourself of the reasons that motivated you to start exercising in the first place. e.g., the aim of losing weight, improving your health, or testing yourself in a competition by taking part in a race.
• Visualisation. Picture yourself achieving your goal, such as completing a race or slipping into the next size down in trousers, and imagine what it will feel like. These images and feelings will help to motivate you to achieving them for real.
• Enjoy it! Exercising releases chemicals in the brain, such as serotonin, that have a strong affect on your mood, helping reduce anxiety, stress and depression. So whenever you don’t feel like exercising, try to remind yourself how good you’ll feel afterwards.