Create a wellvision board.

Decide exactly what you want the end result to be - as Stephen Covey said 'Begin with the end in mind' and create a physical representation of this – make a wellvision board by collecting together as many visual images as you can find which portray what you are trying to achieve. For example a body shape you aspire to, a sport's trophy, a strong and healthy heart. Taking just a few minutes (even seconds) to look at these every day will provide a terrific daily boost to your motivation. Either roll up your sleeves and get busy with glue, card, scissors and a whole stack of magazines or open up a suitable programme on your computer and import images from the endless array available on the web.

Be brutally honest.

What's currently hampering your quest for a slim, heathy, fit physique? What obstacles always appear? Do you always fall short of your planned exercise sessions because you convince yourself that you're just too busy? Do you find it impossible to stay on track when eating out with friends? Yes – I know – they pressurise! Whatever your usual downfalls are then admit them, face them and make contingency plans. Decide in advance how you will react and what you will do when these situations crop up. And they will.

Have a weekly plan.

What specific actions are you going to take next Tuesday? Or Thursday? And how have you decided to overcome family pressure next Wednesday when you're all meeting up at that new Italian restaurant? I know it's tough to forego dessert when everyone else is pitching in but if you're truly committed to your wellness programme then if you're not hungry, if you're already feeling satisfied by this stage, then your body does not need any more food. You have to learn to cope in this sort of situation if you are determined to achieve great health. Very soon it will become second nature to decide if you're hungry before automatically scanning the puddings list. It does get easier. Refer to your plan regularly throughout the week and just follow it. To the letter.

Keep a diary.

No, not one of those punishing food diaries but a record of your progress, your feelings, your successes and your challenges. Most importantly, make a note of anything that really helps you to stay on track. Maybe you found on one occasion that grabbing your ipod and launching out the door for a brief, brisk walk was just enough to get you over a sudden and overwhelming craving for ice cream. Make a note of it – before long you will have a personalised record of solid tactics that you know for sure work for you.

Know where you are on the map.

In order to change any aspect of your lifestyle and begin to move ahead you need to know exactly where you are right now. Where are you in terms of current fitness level? Do you already jog three times a week and swim with the kids on Sundays or is your current level of exercise absolutely zilch? Do you mostly make healthy choices when it comes to food or is your diet loaded with high levels of sugar and fat?

Part two coming up...