Get moving It’s mid January so your new fitness regime may be starting to slide. Here’s all you need to set new challenges and stick to them…

SURROUND YOURSELF WITH POSITIVE PEOPLE

You’ve got to have people in your corner who will cheer you on. Those who give you subtle jabs, mocking you when you go for a workout rather than a drink, aren’t your tribe. It may seem innocent but, on some level, they don’t want to see you succeed. It’s OK to distance yourself from them.You need support and encouragement – there are plenty out there who are willing to give you that.

LISTEN TO YOUR BODY

If there’s one thing exercise will do, it’ll make you appreciate your body as the finely oiled machine that it is. So don’t ignore that little niggle in your knee, or that tightness in your hamstring. When your body is grumbling in the form of pulled muscles, tightness, soreness or just sheer exhaustion, do yourself a favour and listen to it.Take some rest. Go and see a physio. Take care of yourself.

SET A GOAL

Rather than“losing weight”, think of a goal, whether it’s to run a half-marathon, lift a certain amount in your deadlifts or do 20 push-ups non-stop. Make it about something that’s going to make you stronger, more determined and focused; something that will motivate you on a deeper level.

SET MINI-CHALLENGES

If the prospect of running 10 miles makes you want to jump down the nearest pothole, break it down. Plan your route so you’ll see something interesting at each three-mile mark then reward yourself by stopping and taking a picture or texting a friend. Progress takes patience and time.