So you've started an exercise program that's going to beat all others. You've paid a hefty gym membership, bought an exercise wardrobe that an Olympic sprinter would be proud of, and loudly committed to a military regime of huff and puff. This time you swear you'll stick to it.

Two weeks later. You've been to the gym only the once this week and it's nearly Friday. Your gym clothes are pristine clean, hanging high with guilt in the wardrobe. It was dinner with friends one night, too tired the next, working overtime the night after; the excuses come so easily when you're neglecting yourself. Well STOP. Start making excuses that will help you stick to your program… better still, create a program that you can stick to.

To begin with, be realistic. Don't set goals in the short term or the long term that you won't be able to keep,. Think about your commitments, your lifestyle and your self-discipline. It's no good starting a routine that will exhaust you so much you'll be too tired to keep it up. Start slowly, and build up an exercise ritual. A 20-minute power walk can be just as effective as a turbo-session at the gym if you make it a habit. Start at 20 minutes, and as you get fitter, increase your time and your weight work to tone.

If you're still having trouble keeping up your exercise program, why not get a friend involved - the company will make the walk go faster, and an enthusiastic friend knocking at your door at 6am will reinforce the commitment.

Visualise your goals. How will you look and feel when you've toned up, perhaps lost a few kilos and are wearing the outfit you've been dreaming of?
The important thing to remember is that we are all human; try not to beat yourself up if you don't stick to the program for a day. Just jump back up and work for it, work for yourself and wait for the results.

Simple stretches

For the back of the leg: Take a big step backwards with one leg. Make sure the heel of this leg is touching the floor. The back leg should be straight, the front leg bent and body upright. Hold this position for 8 - 12 seconds.

Stretch the back of the thigh: From the standing position place one foot forward. Keeping this leg straight, bend the back leg. Lean forward and take the weight of your upper body onto the upper part of the leg. Hold this position for 8 - 12 seconds.

Frontal thigh stretch: Begin in the standing position, place one foot forward. Keep this front leg straight and hips level while you slightly bend the supporting leg for 8 - 12 seconds. (If you have trouble balancing, focus straight ahead, or hold onto a chair for minimal support.)