If you find no time to eat and workout on regular basis, take a time schedule and plan the complete week in advance. Including meals, training sessions, worktime and time for family and friends.

Create an inner picture of yourself, as optimistic and realistic as possible. Find joy in what you do and share it with other people who motivate you. Don´t fall into a daily routine. Change your training and dieting routines every few weeks.

Put your attention on the things you do in that specific moment. You can´t do the groceries in the gym, so don´t think of that. Concentrate on your training. And it´s impossible to worry about the IRS during breakfast. Enjoy your meal and do the papers afterwords.

Abandon any doubt. Whatever you´ve done in your life you already did. It´s over and can´t be undone. Just learn from it. Whatever you will do, you do for a reason. So just do it and see what happens. Doubts only have the tendency to immobilize you und to make you fearful.

The best way to get rid of stress is working out. It is impossible for anyone to shower after training and have stressful thoughts. Try it. Another great strategy is to reduce your expectation. You can´t get everything done simultaneously. Don´t make things more important than they are.

Often it´s the family that holds us back from the reaching the next level. Then you hear things like: "C´mon, everyone in our family is a bit robust. That´s the way it is. Look at me. I´ve already tried everything to lose weight, it didn´t work for me, so it won´t for you either." In such a situation communication becomes important. Explain, but don´t defend your goals. Tell them that you need some time for yourself and don´t listen to anyone, who´s not in the situation you´d like to be in.

Same counts for friends. Don´t expect everyone to understand and support you. Follow your bliss and the people who really care about you will follow you.

There´s no gym in your area? Great! So goes the last reason to workout inside. Make the neighborhood your gym. Run, cycle, swim, do some pushups and crunches. Be inspired be our outdoor bodyweight exercises.

There´s no bad weather, just the wrong clothes. Buy yourself dome functional sports wear that protects you from wind, rain and sun and enjoy beeing outside while everone elso sits in heated rooms to eat a cake while becoming fat.

Again time management and the committed decision to change your shape will help. Even if you´re working 15 hours per day you can still take another hour to workout. Sleep less. Many people are sleeping their whole life away. If you´re living an active lifestyle in combination with a light, smart and healthy nutrition, you´ll never ever have to sleep more than six hours per night again.