How to stay motivated on fitness

Maj. Sam McGrath knows a thing or two about fitness. The former head of a Special Forces unit in the British Army uses his military fitness techniques to help the rest of us get off the couch and in shape. His book Go the Distance offers these tips — and many more — about getting and staying motivated on any fitness program.

Track your progress.

Journaling your progress is a great way to help you stay on track. At least once a week, take time to reflect on your fitness journey. Seeing how far you've come will help push you forward.

Snap a picture.

McGrath suggests taking an identical photo of yourself every four weeks. The evidence allows you to see the effects your program is having on your appearance, and it will inspire you to stick to it.

Tell a friend.

Friends, family and colleagues will ask you about your goals and your training regimen. They'll help keep you accountable because you'll want to have good things to report, and they'll see right through your excuses.

Employ the buddy system.

Having a partner by your side as you follow your program gives you someone to talk to who understands completely. You'll both stay focused because you won't want to let each other down.

Become a bookworm.

Read as many fitness books and magazines as possible. They are great resources for new training tips and ideas to enhance your program and prevent it from getting boring.