When you make changes step by step and set realistic goals, you are more likely to succeed in reaching them. Remember, change takes time. Even after you’ve added healthy foods and physical activity into your routine, it will take a little time to notice a change.

1. Decide exactly what you want and be clear about what you need to do to achieve that goal. Do you want to lose weight, take time off your run, fit into your old clothes, participate in a race or triathlon? Finishing the 10 week UBC course is a HUGE goal in itself!

2. Record your goals on your fitness evaluation chart so you have something to shoot for. Now it's not just a wish or fantasy of yours, but something you can aim for and accomplish.

3. Set a deadline (Week 5 Mid-Evaluation and Week 10 Final Evaluation). Now you can’t procrastinate and put it off!

4. On your fitness evaluation chart in your manual, record what you are going to do to improve each category to achieve your goal.

5. Take action on your plan immediately. Execution is everything. Go to class even if you don't feel like it! An intensity level of 3-4 is far better than not going at all. The goal is to hit 8's, 9's and 10's in your workouts, but sometimes just showing up and going through the motions is a feat in itself. Don't let yourself down by talking yourself out of your workout. The pleasure will be temporary and then you'll have regrets. No regrets...Just Do It!

6. Promise yourself you will do something every single day that moves you toward your goal. Put it on your calendar. Clear-written goals motivate you and launch you into action. The bigger your goals and the clearer they are, the more excited you become about achieving them. The more you think about your goals, the greater your desire becomes to accomplish them. When you set small goals and achieve them, that encourages you to move onto the next goal. Before you know it, your 10 weeks will be done and you'll be surprised and pleased at what a difference you've made in your appearance and in your attitude towards yourself.