The first phase is called the excitement or "form" phase. This is when we set the goals for fitness and make the initial commitment to it. Normally people are excited about getting started with a new program, but it takes at least 2-3 weeks until you will know if you can actually do the program. Since some people are excited to get started, they often bite off more than they can chew and they quickly burn-out from exercise. Avoid taking on too much in the first 2-3 weeks as your body is just starting to build up its momentum and you are starting to gain motivation to continue making a commitment to exercise. Several people over-train and they wind up injured, causing them to start back at square one. This can give some people a life-long excuse about why they shouldn't exercise so be careful about pushing yourself too hard. In the excitement phase, pick a date for when you will start exercising and once you start don't look back. This is the only way to stay motivated about exercise.

The second phase is called the hard phase or the "storm" phase. This is when you get past the initial reservations about exercising and you have been regularly exercising for at least 3 weeks. You will hit a point when you have days when you just don't want to exercise. This is the time when you need to push yourself even harder. This phase happens for everyone so it is important to find some extra motivation at this time. Use a workout buddy to push you to keep going when you hit the storm phase. They are a great motivator as they contact you and keep your energy high about exercising. It is a natural human emotion to experience periods of frustration and laziness. Instead of giving into it, do different types of exercises. Instead of hitting the gym, go snowshoeing or go swimming. Different exercises can help you stay motivated about exercise. The important thing to remember is that you should not give up, always make a commitment to exercise for at least 20 minutes daily.

The third phase is called the commitment phase or the "norm" phase. You reach this phase when you pass by the set-backs and frustrations you may have experienced in other phases and you have made a commitment to working out. You have seen results from your hard work and this motivates you to keep working. When you hit this phase, you have the inner desire to workout because you know that it makes your body and mind feel better.

The final phase is called the performance phase. This is when exercise becomes part of your daily routine. It's like showering or driving to work, it is just part of who you are. This phase is reached when you have consistent exercise routines and exercise is a habit. You can reach this phase with daily repetition and good workout goals. There is no choice about exercise; it is just something that you do.

The different phases you go through will take months to master. Do not expect yourself to have it all mastered within a month or even two. Give yourself 6 months to truly commit to exercise and living a healthier lifestyle.