One thing’s certain about any self-improvement program – it will eventually reach a point where it stalls.

This can happen in winter when the days get shorter and mornings just seem too dark and cold to get out of bed. Or it can happen when you reach a major milestone in your program and you start feeling like you need a break.

That’s when you have to remind yourself that unless you keep pushing yourself a step further than where you are now, you won’t make any more progress.

It takes a strong mind to work hard enough to reach worthwhile goals because the mind usually fails long before the body does. Sadly, we can mentally talk ourselves out of success.

You need to believe that even when you think you can’t lift a weight one more time or do one more push up, you actually can do it if you push yourself. 

Only by doing this will you see continual progress and avoid stalling. Just think about how good you’ll feel when you’ve made enough extra effort to achieve something that you originally thought you couldn’t do!

There’s a lot of truth in the saying: “A winner never quits and a quitter never wins.” Be determined to be a winner; nobody wants to be on the losing side.

When you feel the urge to quit, fight it. Growl, thump a table or just grit your teeth, but don’t quit.

Keep your motivation in front of you at all times. Hold that image of a fitter, slimmer you in your mind. You’re pursuing an ideal and you need a clear vision of what you’re aiming for.

Don't complain about being hungry or having a few aching muscles. Enjoy the sensations your body gives you that prove you have taken that extra step. You’re entitled to feel proud when you’ve pushed yourself and won.

The really good thing is, once you’ve done something, your confidence increases because you know you can do it again and again. When you go beyond your preconceived limitations and achieve success a few times you begin to realise that you can overcome any self-imposed restrictions in every part of your life.

And don’t forget to reward yourself for your efforts. A massage for sore muscles, a trip to the theatre or a good book to read – choose something special and celebrate your ability to push yourself further than you’ve ever gone before.