One of the key mantras we use at Fitness First in encouraging people to exercise is to consider just how much time you actually have in your life to make a difference to your own health and well-being. Lack of time is the single most important factor individuals cite as a reason not to exercise or to take care of themselves. In this ever increasingly frantic world of ours it is easy to forget to look after our own vitality, energy and stress levels. We find ourselves rushing to appointments, being held up in queues every day and struggling through the daily grind. Of course it was never meant to be this way. It is worth considering therefore, that we actually have 10,080 minutes each week to spend. Looking specifically at exercise, let us consider that two half-hour sessions each week will improve your health, fitness, energy and stress levels. That is 60 minutes out of 10080. Sounds easy doesn't it? It's not as simple as that and we must consider the pressures that other areas of our life place upon us. However, it is worthwhile setting the simple goal of prioritising some of that time each week and using it to improve how we feel and look. This in turn will help all other areas of your life to function optimally. Setting goals such as this is key to making any change to your life. Goals should always be based around processes rather than outcomes. To make better sense of that consider an individual who wishes to lose weight. They will often set themselves a target of losing two stones. This target is likely to fail due to the fact that it lacks measurability and is unrealistic. The individual is unlikely to see progress on a regular enough basis to maintain motivation. Likewise it is difficult to understand from this goal what differences to make to daily routines in order to succeed. A much better goal requires us to examine the reasons why the weight loss is required, what impact is the additional weight having on the life of the individual and just how important is it to the individual to succeed. If the motivation level is not at a level to drive success then it is likely to fail. This in turn leads to drop-out and disappointment. The goal therefore must become process lead. We must follow the stepping stones to towards the final result. The first goal to set the client in this example might simply be to spend 30 minutes writing down all that they have eaten over a five-day period. This process goal makes appropriate use of time and gives a clear insight into the changes required to progress towards the ultimate result. So by using time to focus upon a process driven component of the goal we can begin to educate the individual and start to modify their behaviour pattern. My challenge is for you to try it with any area of your own life. Spend 30 minutes examining one area of your life and deciding upon process goals that will help to improve that aspect. Remember to maintain focus on the outcome but break down the plan into bite size pieces of success! Good Luck! | 
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