Strava (the sports version of Facebook, where sports activities are posted) found in a survey of its over 800 million users that most people give up on activities by January 19, known as ˇQuitters Dayˇ . Around 80 percent of New Year's resolutions are already abandoned by the second week of February.

In the time we live in, over 2.1 billion people are overweight. This means that obesity is a very serious health problem globally.
If you managed to get through Quitters Day with your resolutions and are still persisting - congratulations!

Below we have some simple tips for you on how to stay motivated:

1. Write on a piece of paper
People often have many ideas and things in their minds that they want to change/improve. If we physically write them down on a piece of paper, they immediately become real. If we write them down, we can also read them (preferably out loud) and become more convinced of our purpose and our goal. Don't forget to also write down all the things you have already achieved.

Example: I ran 5 kilometers without stopping. My next goal is to run 8 kilometers without stopping.

2. Be specific
It's easy to just write down on a piece of paper: train, get in shape, etc. If your plan is too general, it will be difficult to implement and follow through. So write down something specific: run 5km without stopping.

3. Small steps
Rome wasn't built in a day, no one expects changes overnight. However, it is definitely important to be aware of your goal and take small steps towards it. If we start too aggressively with too big goals in mind, we can quickly be discouraged. On top of all that, it is dangerous not to injure ourselves. Let's start slowly and moderately and continue gradually - it doesn't matter where: running, walking, fitness, weight lifting, ...


You'd be surprised how many top trail runners were just average a few years ago. You'd be surprised how many climbers have gone from being a complete beginner to a very solid climber in just a few years.

All of these people have a clear idea in their heads, they know what they want, and they tackle every challenge with a small step.

Keep this in mind the next time you get active and get your heart rate up!