Think of that: Every human beeing on this planet has 24 hours each day, not a second less, not a minutes more. No matter where you live, no matter how old you are, nor matter how rich or how busy you are. The question to ask is: What am I doing with my 24 hours? Second question: How come that many sucessfull and very busy people have time to work out while millions of others never find the time? Basically it´s a matter of the right time managemant and priority setting.

• Plan your days and weeks in advance and include fixed times for working out. You´ll easily find 30-90 minutes for training.
• Sleep less. Most people are sleeping way too long. More than 6-7 hours is useless and makes you even more tired. Get up one hour earlier and take time for morning sports.
• Take breaks to exercise.
• Work out during lunch break.
• Don´t use the elevator, take stairs.
• Take short walks whenver it´s possible.
• Include activity while getting things done.
• For short distances take a walk. Shopping bags, of course, increase the training effect.
• Longer distances can be coverd by bicycle.
• Park your car further away and walk.
• Use indoor cardio machines while making phone calls or organizing your day.
• Don´t watch TV. And if, workout in the meantime (cardio machines e.g.)
• Get yourself some home fitness equipment.
• dumbbells
• elastic bands
• a mat
• ergometer
• ...

To keep yourself on track you need to be motivated, wich implies that you need to have a motive or a reason, depending in internal and external factors.

• Set realisic goals.
• Have a long term goal in mind (weight, strength, condition level, shape, ...).
• Create realistic and challenging short term goals for each training session (like doing that workout in ten minutes less, lifting 15 pounds more, running a different track, ...) and rewards yourself after accomplishing them.
• Create enjoyable circumstances.
• Choose exercises you like to do, such as group aerobics, walking, swimming, cycling.
• Try new and different things to figure out whether you like it or not.
• Find a training partner.
• He or she should have about the same level of fitness as you have, otherwise you´ll be bored or left behind.
• But don´t depend on your training partner, workout even if they can´t.
• Join a training group.
• There are teams for almost every kind of sport, for example running, cycling, walking, swimming, rowing, martial arts, wrestling or any other team sport.
• Change your workout every four to eight weeks.
• Choose new exercises, weights and reps.
• Run or cycle different tracks.
• Try new kinds of workout.
• Use media as stimulation or diversion.
• Listen to inspirational (loud) music or watch videos to motivate you before and/or during workout.
• Read books and magazines while doing cardio machines.
• Apply motivational affirmations to maintain your drive.
• While working out use a slogan or rhyme to push you further. You can shout it out load while running or cycling or whatever. Or even in the gym. Let the people stare and shake their heads, as long as you complete your set this way.

Frustration mostly results in lethargy, so son´t let it happen to you. Set realistic goals and accept doable challenges. It takes some time to change shape. Stay concentrated. Do your training program, but don´t fall in love with it. If something doesn´t work, refresh your knowledge and change your routines.

• Monitor your results.
• Measure body fat and weight.
• Take circumference measurements every four to eight weeks
• See if there are results. If not, change your routines.
• Same applies to your sports performance.
• Have a training log to write down weights lifted, sets and exercises done or track times. There are also several fitness tests you can do regulary.
• See if there are results. If not, change routines.

Keep focused on what you want to achieve. Life changes all the time. Circumstances alter, people will leave, people will step into your life, your job will change, family will change. That´s just normal for everone of us. Don´t let such things upset you or make you forget your goals.

The human body is no machine. It grows in cycles. It reacts on circumstances and it tells us what it needs. We just need to listen carefully. If you feel weak, exhausted and tired all the time, try the following strategies.

• Have a daily routine.
• Always exercise around the same time each day to let your body adapt to it.
• Also getting up, going to bed and the timing of your meals should follow a fixed routine.
• Sleep enough, but not too long. For most adults 6-8 hours is fine. As you sleep longer you´ll feel even more tired. If possible rather have an afternoon nap of 20-25 minutes.
• If you´re unable to keep up a good training level, you might be overtrained or overstressed, so don´t train at all.
• It´s okay to skip weight training for a week and to concentrate on light cardio training and other recreational activities.
• Certain dietary guidlines can also help to increase your level of energy.
• Try to eat food that´s easy to digest and full of energy in combination with essential nutrients, like fruits, vegetables, light cereals, plant oils and a lot of water.
• Digesting "heavy" foods takes away a lot of important energy.
• The blood needs to be liquid as water to maintain mucles and brains oxygen supply.
• Eat a small meal or just a snack about 1-2 hourse before training.
• Have enough carbohydrates and proteins after working to enhance recovery.

The best way to overcome stress from work or whatever is to train. Physical activity brings you back in balance, increases your metabolilsm and makes you more effective, creative and self confident. How to arrange work and training?

• Develop a routine.
• Train before work, during lunch break or after work.
• Make a note in your timetable and schedule anything else around it. This kind of consequence will take you much further than trying to workout when time allows it.
• Training before work is quite smart, because you can take the evening off for other interests.
• Get up one hour earlier and start training without thinking of any excuse, like weather or darkness.
• Go for a run or visit a gym.
• Pick a gym that offers suitable training times, like 6am-11pm. Some gyms even offer 24/7 service.
• You can also train during lunch break. Have some clothes, sneakers and a towel with you.
• If time allows it, visit a gym or go for a run. Think of showering afterwords.
• You can also have a steady walk. Here you don´t even need to change chlothes.
• For most people training in the evening is the best choice.
• Have your sporting clothes with you and train directly after work, because once you´re at home it costs quite an effort to get up again.

Often it´s our beloved ones that hold us back from training, because they never tried it before. Let them talk. And talk to them. Now communication becomes important.

• Tell the family about your training.
• Share your goals.
• Tell them about the importance of your training and let them participate in your goals.
• Explain the fact that training needs time.
• Sometimes family members don´t understand or support your goals.
• Invite them to join you one day to see what you´re doing.
• Create a training routine that fits family obligations.

During vacation or business trips it´s hard to follow your usual training routine.

• Find out in advance what kind of training you can do there.
• Book hotels that have fitness and/or pool.
• Know some portable bodyweight exercises or carry small equipment with you (elastic band, small dumbbells, skipping rope, ...).
• Ask for a local gym.
• Explore the new surrounding while running or cycling.
• Large hotel, bad weather, not fitness room? Do some stair running.
• If there´s no chance to workout, enjoy the time to recover and recreate and restart your training as soon as you rerturn.

Remember that there is no bad weather, just wrong clothes and/or stance. It´s impossible to stay comfortable and at the same time become a good athlete.

• Obtain functional clothes for running/walking or cycling outdoors, such as shoes, thighs, shorts, underwear, headwear, sunglasses, gloves.
• When it´s too cold to workout outside go to the gym or train at home.
• During hot weather go swimming or have some light exercises. Drink enough fluid and protect from the sun.
• Think of the weather as nice challenge, or a battle against the forces of nature, if you want to.
• After few days the body adapts to enviromental conditions like heat, air humidy or coldness if you allow it to.

Many people enjoy training alone, others need a training partner or a even a class to be motivated. Create your environment and situations the way you need to have it to follow your goals.

• Find a training partner with comparable goals and fitness level.
• Get in contact with people in the gym.
• Join fitness classes or even a sports club.

Choosing the right location for fitness is critical for motivation, sucess and regularity.

• Attend a gym or club that´s close to your home or working place.
• Before signing in visit several fitness facilities to compare prices, possibilities, staff, location, equipment and the people training there. You have to feel comfortable.
• Join a training club that offers the kinds of sports you like to do.