There are some crazy places out there. Some athletes who just blow me away with what they are able to do.

Sometimes, we come across a section of athletes who compete for pure love, no medals, just to push the limits. The video above highlights those sorts of athletes out there. For about 2 years in my life I didn’t race. I trained purely to train, just to be out there. It was a good time and brought my love of racing back. The races are great but they are not the end of the road. I have said it many times… there is no white line in the road or a sign above my head that will signify that I have arrived.

There is no 1 ride that will be big enough. It’s the progression that’s so exciting, stretching my belief of “possible”.

This may not only be how far I can go, but may relate to an interval set, a specific set of numbers on the power meter, mastering a hill I walked my entire life by running it slowly the entire way.

My possible is something that keeps stretching, keeps being shaped, keeps growing. My possible is defined only by the limits I set myself.

What is your possible?

What are the limitations you set for yourself, where your fears kick in?

Release that fear and someday you`ll look back at it with a wry smile. You know the smile.

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This past weekend I opted to pack the car with 4 bikes, a case of Jack Black, running shoes, girlfriend, duvets and a load of high expectation and made a beeline (ok, we got lost) for the Westcoast National Park out on the R27, less than an hour from Cape Town. The Garmin Westcoast Warmwater Weekend (here-forth now called the GWWW) was happening for the 2nd time and last year I missed out, prepping for Cape Epic.

I heard about the gees, the vibe and the food. I was more interested in giving the legs a go all weekend and eating as much as I pleased, to be dead honest. The chance to mellow out and not take it too seriously, however, was a big draw card for everyone who arrived. The field may have been limited due to the park being, essentially, a museum for natural beauty, but it lacked nothing in quality. Dan Hugo, Lieuwe Boonstra, Richard Murray, etc.

Our first dinner was lovely, quiet and it was a dead heat between the beef and the ice cream for awesomeness points. These things happen. We all made our way to The Stables (not some fancy shmancy name for a resort with horses, but actual horse stables) where we rested our excited heads for a nights rest before the triathlon in the morning.

Now it’s fair to say Cape Town is beautiful. But to wake up and drive to the race with the views we had was very special. The “transition” was nicely informal and the bay was calm with a mild wind coming up slowly. In what was to become the weekend standard, a standard “Ingpen Mile” is roughly 1.2 miles. The race start came all too soon and we were in the water, swimming in knee deep azure mind blowing circumstances and I had to remind myself that this was actually a race as I drifted off the front 3 sets of feet at the end of lap 1. I lost contact with the guys there and let them go, content to save something for a bit later. I know Paul likes his courses tough.

I was about 1:30 down at the end of the swim and in 5th place out of transition, knowing I had to work hard on the bike, but content that the work I have been doing this year has been great. A greatly reduced training load (12 hours max a week this year, more or less vs around 20 a year ago, due to various commitments) meant that I would be relatively fresh. The ride route is fantastic because it’s open, there is nowhere to hide, you have to turn a big gear from start to end and really, it rewards those who want to do the work.

At halfway I was already 5min down on Dan, he was showing the work he has done on his time trial bike in the last year has not been without purpose, 3min down on Lieuwe and I was about 2min up on Nic Muhl who was riding out of his shoes at this point. It hurt on the way back, never quite sure where the wind was coming from. I had to work hard all the time and ticked off the kilometers with a beep on the Garmin.

It must be noted I have been playing with nutrition lately and have found a way to hyperload my bottles with enough calories without the drink being mega sweet, eliminating the need for gels. More on that in a few weeks once all the testing is done.

Onto the run and I was told I was 2:30 down on Lieuwe Boonstra, clawing back some seconds on the way back. Nic was nowhere to be seen so I set off on the 11km run which included sand, surf, sand, road, sand, eland and more sand. At times, the sand was roughly calves depth and I was cursing Paul in language that is reserved for the worst of the worst. I was, however, catching Lieuwe and had him at 8km. This was a new experience for me. I had never caught him in ANY race in my life. Aware of the caliber athlete I was dealing with, I tried to get rid of him ASAP as I knew he was much faster in any form of sprint than I could ever hope to be.

I, however, was burning at around 10.5 out of 10 at this point. As we got off the beach sand, I went as hard as I could up the hill to get rid of him. By that, I mean I was running flat out with little surges for about 1km up a pretty steep hill at around 3:30 per km. That was what I had. I was breathing so hard I couldn’t hear my feet on the tar. He held to the top of the hill. Then, as we hit the peak, Lieuwe attacked. I tried as hard as I could to go with him. I checked the Garmin and I was going 3min per km and losing ground. Sneaky freaking russian had me. When we hit Preekstoel I had made peace with 3rd and took off my shoes for the trot in the water. Jogging in with a smile on my dial, I finished well and in a week where there was no rest, a great result. Dan was in a class of his own I tell you.

The afternoon was spent napping and eating before more eating and sleeping in lieu of the 14km (actually 17km) trail run in the morning and the 24km (actually 36km) mountain bike ride just afterward.

For the Sunday, all I can say is that I cruised both “races” as most of us did, enjoying the scenery and making friends along the way. The chance to cruise with mates in one of the most beautiful places you will ever go was apt reward for the previous days work.

If you missed out on this weekend, I highly suggest you get entries in early next year. It’s simply an incredible experience from passionate organisers filled with lovely people and moments that take your breath away. A special thanks to Electric Ink, Gamin and Oakley for putting on the event. We`ll be back…

Here are the files…

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I found this article on Bikeradar, and it was too good to not re-post here. Some fantastic observations.

When we ask bike distributors what eco-friendly products they stock, the answer is usually: “All our products are green.” It’s wrong, but it’s an easy and understandable trap to fall into. Isn’t cycling green? As a form of transport it is, and as a low impact way to engage with the great outdoors it’s a green activity, if you ride responsibly.

But consider the energy used in manufacturing frames, the carbon footprint of hauling components from their Far East birthplace, and the fact that most of us drive to the trail or bike shop, then we’re entering a grey area. For their product launch last year, one company even shuttled the press up to the test trail by helicopter. So, is mountain biking any greener than, say, playing squash?

For years cyclists liked to hang the eco-friendly tag on any aspect of our sport and pass it off as ‘doing our bit’. But the fact is that making bikes consumes resources, burns energy and produces greenhouse gases. According to Trek, the extraction of a single kilo of the raw steel, aluminium or carbon used in their frames releases 1.3, 4.6 and 5kg of CO2 into the atmosphere respectively.

Meanwhile, clothing company Patagonia’s online Footprint Chronicles show that a single waterproof jacket releases 3.4kg of CO2 emissions from its beginnings as raw materials to delivery as afinished product. So, tagging the bike industry as green is a relative term, with every component and accessory leaving a carbon footprint along the way.

It makes for thought-provoking reading, but the situation is set to improve. With the rise in consumer consciousness, the bike industry is seeing a change in both eco awareness and responsibility, a change that we have the chance to be part of as riders.

Cleated footprints

Reducing our carbon footprint is the easiest way we can become greener, and offsetting our bike’s manufacturing footprint is a good first step. Pedalling makes a good start point. According to Nick Lobnitz at paper-bicycle.com, using one of his beautiful city bikes for a mere 90km instead of driving offsets the CO2 emissions of the bike’s manufacture and shipping from Taiwan.

As consumers we can buy local, reducing the need for shipping from the Far East. On a grander scale many companies are now addressing their own immediate environmental impacts. Trek power their entire Wisconsin HQ with green electricity, a measure that spares 4,500 tons of coal from being burned annually, and Clif Bar’s new Californian offices sport a barrage of solar panels to deliver 100 percent of their electricity needs.

Kona worked with the World Wildlife Fund to produce guidelines for ecologically responsible bike park design and management, and last year Ergon revamped their product packaging to make it 100 percent recyclable and biodegradable. Using only biodegradable and recycled materials, Green Oil UK also stands out as an example.

Simon Nash, the company’s founder, is taking environmental responsibility even if it nibbles at profits. “A manager at a large company would say ‘but it costs more’, but in reality will a five percent premium for say, recycled paper really break the bank? You need to think about what you buy,” he says. “Think about where it is made, and if there’s a greener version.”

While such efforts to reduce a product’s footprint help, no one is going to pretend that our reliance on the Far East for manufacturing is about to change any time soon. After all, as consumers wanting cheaper goods, and shareholders wanting better share returns, much of this responsibility sits on our shoulders. The question is are we prepared to pay higher prices for our kit if it means it’s produced in a more ecologically sound way?

“Shareholder return is definitely a problem as it rewards short-term results and is always measured on profits and sales, and never on environmental impact,” says Jonathan Petty of Patagonia, a company that has spearheaded environmental consciousness in the outdoor equipment market since 1973.

“As consumers become more aware and if they have a choice of green products, then companies will be forced to change,” he says. For 2011, all of Patagonia’s summer range will be made from recycled materials or will be recyclable through its new ‘common threads’ programme.

Long live the king

So we vote with our wallets – not a hard concept to comprehend. Chris King headsets have a lifespan that often outlives the bike itself. While the company’s green policies extend to rewarding their employees with one extra day’s holiday for each whole month they ride to work, it’s the long lifespan of their products that catch the green mountain biker’s attention.

If you don’t need to replace kit then you consume less resources, power and produce less waste. While it may not please sales departments, reducing our consumption is ultimately the greenest way forward, and the mantra ‘Reduce, reuse, recycle’ has a definite place in greening mountain biking. A lack of shiny new parts is not everyone’s idea of fun though, and many companies acknowledge this by looking towards greener products to meet our demand.

Trek’s eco-designed Belleville city bike is 100 percent recyclable and incorporates recycled materials and natural rubber tyres. It’s a healthy starting point, although when it comes to today’s full-suspension bikes, the ‘performance above all else’ stance seems to be the stumbling block in greening our sport further.

“Mountain bikes hold a certain amount of limitations,” says Eric Bjorling, communications manager at Trek, on the subject of whether a 100 percent ‘green’ mountain bike is on the horizon. “As the technology has been pushed, so has performance. Mountain bikes today command a lot more innovation than previously and some of the componentry and suspension designs would have to be tweaked.”

So, does striving for performance mean ignoring green alternatives? “I think one of the main hurdles is the fear of compromising durability or the highly technical nature of our products,” says Cortney McDermott of The North Face, a company whose clothing range already includes 51 pieces that have a 50 percent or more recycled content.

Certainly concerns for performance in the outdoor environment are justified, but solutions are out there and are being expanded. When Nick Bayliss at Royal Racing designed the 2011 Java Shot jersey he looked to recycled coffee bean waste blended into the threads as an anti-bacterial odour-inhibitor. To many companies, ‘going green’ is a process of incremental steps. Recycling is often a combination of choice and financial necessity.

For Hope, a company that uses 120 tons of aluminium each year and whose finished Pro 2 hub represents only 15 percent of the original lump of billet, recycling the waste aluminium swarf is a must. But they choose to take it further: “We recycle 99 percent of our waste and only fill one wheelie bin of waste per week, for 80 employees,” says Neil Arnold.

Other companies such as TNF and Patagonia are part of the ‘1% for the Planet’ programme (one percent of profits go to environmental causes) and increasing numbers are committed to bicycle advocacy, financially supporting associations that promote cycling as a transport solution or are involved in trail maintenance.

“We view every bike ride, regardless of whether it’s for transportation or exercise, as a green act,” says Trek’s Eric Bjorling. “Every time somebody rides a trail, it’s living, tangible proof that the trail, and its surrounding wilderness, matter. I’d love to see more people ride to the trail but the easiest way for people to change their lives through bicycling is to replace those trips that are less than two miles with the bicycle.”

Trek have donated more than US$1 million to the proactive League of American Bicyclists and $10 from the sale of every Trek full-susser goes to IMBA (International Mountain Biking Association) to help build a better future for mountain bikers worldwide.

Corporate responsibility is commendable, but as mountain bikers there are steps we can take. The recycling question is an easy one: strip your old/broken bikes and recycle individual parts. Even carbon frames, once the thorn in the green cyclist’s side, can be repaired or recycled.

Ride wise

Taking responsibility is part of our way forward as mountain bikers and, like most things, it’s about getting the balance right. According to trail building outfit Back-On-Track.org, it takes an average of 20 digger hours to complete a single kilometre of dedicated mountain bike trail. That’s a lot of diesel burnt, but once such a trail has been built the potential environmental damage is minimised and so maintenance reduced.

Responsible riding can help. “It would help if riders stopped skidding, not just because it’s a poor riding technique, but it wrecks our trails and costs valuable resources to repair,” says Will Huckerby of Scotland’s 7 Stanes network.

While reduce, reuse and recycle play their part, we all love kit that works and in reality no one is about to turn their back on technical developments purely in favour of greener products. But our part in making mountain biking more environmentally friendly begins with awareness, thought and taking action. Our sport may not be as green as we like to think, but as our industry gears up to offer more green-orientated products, we as consumers have the power to make a difference.

How to reduce your impact on the environment

Here are 10 ways to ride green:

1. aintain your equipment so it doesn’t need replacing so often.
2. Use a hand pump instead of CO2 cartridges to inflate tyres.
3. Ride, take the train or at least car share to the trail centre, or ride your local trail instead of journeying.
4. If you drive, transport your bike inside your car, not on the roof to get better fuel economy.
5. Build a town bike and use it for all those local journeys. You’ll be surprised how your fitness improves.
6. Encourage employers to introduce bike commuting incentives, or at least fit a shower/changing room to make the ride to work more comfortable.
7. Collect rainwater in water butts and use a gardener’s hand pump sprayer to jet wash your bike for free.
8. Go detergent-free in your kit washing by using Eco Balls. They work.
9. Join your local trail maintenance group and help combat trail erosion.
10. Donate anyused components to charities or recycle them on eBay or Freecycle.

Product spotlight: Green biking kit

Here are some examples of eco-friendly mountain bike clothing and accessories:

• Royal Racing Java Shot jersey, £43: The Java jersey is available in short- or long-sleeve versions and blends recycled coffee waste into the fibres to naturally combat odours. Available in black, red or orange.
• Blackburn Flea light, £40 with solar charger: A tiny USB-chargeable four-LED light charged via its own mini solar panel. It boasts 40 lumens and has a neat red/green battery indicator gauge.
• Ergon Biokork GP1 grips, £30: Ergonomically shaped grips that use sustainably farmed cork and vegetable oil-based gel for eco-comfort. The plastic core and end caps are 40 percent grass fibres too, and the lockring is recyclable aluminium.
• Helly Hansen Ekolab Recycler jacket, £290: 100 percent recycled jacket with a three-layer construction and 15,000mm waterproof/ breathability rating. Elbow and shoulder stretch panels and pit zips keep it comfy. Available in black or brown.
• The North Face Vicente Fleece, £70: A great autumn riding layer using 100 percent recycled Polartec 100 on the body with Power Dry stretch panels on each side. Available in red, blue, green, grey or black.
• Bontrager LT3 tyre, £17: A fast rolling, close-tread pattern 2in tyre for light trail use uses biodegradable natural rubber instead of petrochemical residues.
• Green Oil Bicycle Brush, £10: A plastic-free cleaning brush that uses stout plant based bristles and FSC certified rubber tree wood for the handle. 100 percent sustainable and 100 percent biodegradable, even the print inks are eco-friendly. Long bristles reach between sprockets.
• Clif Bar, £1.30: Organic ingredients, produced with renewable energy and 1% For the Planet make this trail fuel a greenie’s delight. Chewable even in the cold. Available in Chocolate Chip, Oatmeal Walnut or Crunchy Peanut Butter flavours.
• Patagonia Stretch Ascent jacket, £220: Boasting one of the best riding cuts we’ve come across, this ultra breathable, bad weather workhorse is made from 100% recycled stretch material. Large pit zips add venting. Backed by lifetime guarantee.

Almost every part of Ergon’s Biokork GP1 grips is eco-friendly, from the sustainably farmed cork to the recyclable lockring

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Trying to describe the emotions of a race like Sani2C would be impossible just in words, no matter how good your lyrical skills are. The race is a beaut, lived up to more than what I expected and I will be back, year after year.

It was a test on so many levels for the Multisport Team element of Team Fairbairn Private Bank. My partner turned out to be a beast, more than I ever remember. I turned out to be hugely impressed with our team morale and even impressed myself a little, which I am quite stoked about. To grasp what happened, we need to go back a few steps, to August last year. I was fat, unfit and wanted to revamp my riding. I was a strong triathlete, but probably the weakest cyclist in my peer group.

I was determined to change this, and went on a new program, a new outlook, a new body type, etc. I went all in on the biking. I committed to multisport events, which were new to me, and to pure mountain biking events, which was weird considering that until November, 3 months later, I would not ride a mountain bike.

Events went well until now (barring Xterra), and I was pleased but not really sure how I would go against the pure MTB’ers, who are world class in this country.

The start of Day 1 was a nervous one, and reconfirmed that I take a while to warm up, something I need to work on for next season. Our first 30min on each day were spent with Brett looking back at me and me internally shouting at my body to go faster. After 30min we were in about 40th team overall, but we were catching guys continuously, slowly, with purpose.

The technical sections at Sani are totally unlike the Cape and are smooth and fast. I went through a particularly tough patch from 40-50km in the day. When I came right I wanted to go go go, and totally miscalculated a really tough corner, and paid for it in the worst way. At roughly 50km/h, I went down onto my left hip and shoulder, knocked my wind out completely and left me with an instant thought of “what the hell have I just done”. I slowly got up and back onto the bike, but the entire left side of my body was locked up and my hip hurt like hell. I was SO SO mad at myself. I had put the entire experience at risk, put my partner at risk too, all for a few seconds on a sharp downhill. Total talent failure.

The adrenaline of the fall ran out and I was left with a slight hunger knock of sorts, but moved on, Brett having to push a little on the hills for me. I remember going up this huge climb, thinking that it has to be the last hill. It was misty, muddy and I was tired. I even confirmed my case with a team we had caught, but as I said it, the actual climb marker was noted, and we had 2km of hills to go. You can tell by my face here that I am glad that day 1 was over. I was sore, tired, hungry, but happy. We were told top 20, which I could almost not believe.

I hobbled around, got my hip checked out, and struggled to sleep into day 2. I woke up worried as the day promised to be longer, muddier and with twice the climbing of day 1, with a hip I could hardly stand on. I put my game face on, sucked up the first 30min, consolidated our position and tried to repeat our efforts of day 1.

The first hour was spent going 50km/h down a long hill in the rain, with mud pouring into your eyes, other riders switching track all the time, reconnecting with God to confirm you would make it out of this and calling for your partner as everyone looked the same at this point, with our kit being totally covered in soft, slick mud.

By halfway we were finding our engines to be running hot and the Nandos stop was great. The walk around trying to fix Brett’s gears was hard on the hip and I seemed to lose some power after this. My engine felt stronger, but the variable power coming from left and right hips was a disappointment of note, as we lost a few places from there towards the end.

Convinced we had lost quite a few spots, I was amazed that we made it to 20th overall again. I got my hip treated, my eyes flushed and a massage to help the cause. My back was now totally locked up from the effort of stabilizing the bike with my hips and I lay down for quite a bit of the afternoon. I was determined to have a better day 3.

We were prepared to race hard at the start of day 3 and I was committed to going beyond my usual slow start, and 83km/h through a muddy downhill confirmed just how committed the entire bunch was for this. Great day however and we were smoking it with no technical issues, riding in a group of guys who had beaten us on each day. My hip felt about 50% better than the previous day and I was over the moon to get an 18th on the day and an 18th overall. We had a few laughs on day 3 and were quite disappointed to be done, finally seeming to settle into a groove, which boats well for Cape Epic in only 13 days time.

The organization cannot be praised enough, the local commitment from farmers applauded loudly enough and the passion of the riders for riding shouted from the rooftops enough.

A great adventure, which has given me huge energy for the next few weeks, which are set to drain it totally. On a personal level I cannot thank my partner Brett enough for being patient at the start of each day, putting up with a sub par Ninja on day 2 and making the experience one to never forget.

A few notes:

1. Our Morewood bikes were incredible. Seriously. WOW.
2. Our nutrition from Whasp and Sport-X, also perfect.
3. To our support crew in Biosport, thanks for looking after my broken body.
4. To our pro cycling team, well done on finishing 11th. You hung tough boys!
5. Rockets compression rocked our recovery. Slept in them every night.
6. Continental tires are the bomb!
7. It should be noted that we had zero punctures between 6 of us. Thank you Sludge!

That’s it. Time to get back to the real world. Mad love.

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So as you would have noticed, there has been a distinct lack of posts from the site in the last 2 weeks. I have been on a semi sabbatical. After a really mad year I needed a time out, and it actually happened a day earlier than I had planned, but I had really just had enough, and got to a pretty low point.

We undertook an epic, unsupported 700km trek through the wild (more posts on that coming, its a life changing story), in pretty extreme circumstances and conditions, but came out with a new smile and a fresh lease on work, life, love, etc.

Before I get fully back into it, I thought to post something from my favorite contributor of the year, Zenhabits.It had to do with sticking to your New Years Resolutions…

‘Habits are at first cobwebs, then cables.’ ~ Spanish Proverb

Post written by Leo Babauta. Follow me on Twitter.

Let’s face it: most of us fail when it comes to sticking to resolutions — so much so that many people swear never to make resolutions again.

And yet the rest of us are eternally hopeful when the New Year comes around, believing without any credible evidence that we can improve our lives, that change is possible, that we’re not going to be stuck in the same old rut again this year.

I’m here to tell you that you can do it. It’s possible. I’ll show you how.

The Problem with Most Resolutions
While I love the optimism of New Year’s Resolutions, unfortunately, the enthusiasm and hope often fades within weeks, and our efforts at self improvement come to a whimpering end.

New Year’s Resolutions usually fail because of a combination of some of these reasons:

• We try to do too many resolutions at once, and that spreads our focus and energies too thin. It’s much less effective to do many habits at once (read more).
• We only have a certain amount of enthusiasm and motivation, and it runs out because we try to do too much, too soon. We spend all that energy in the beginning and then run out of steam.
• We try to do really tough habits right away, which means it’s difficult and we become overwhelmed or intimidated by the difficulty and quit.
• We try to be “disciplined” and do very unpleasant habits, but our nature won’t allow that to last for long. If we really don’t want to do something, we won’t be able to force ourselves to do it for long.
• Life gets in the way. Things come up unexpectedly that get in the way of us sticking with a habit.
• Resolutions are often vague — I’m going to exercise! — but don’t contain a concrete action plan and don’t use proven habit techniques. That’s a recipe for failure.

There are other reasons, but the ones above are easily sufficient to stop resolutions from succeeding.

The 6 Changes Method
So what are we to do? I’ve created the 6 Changes Method, along with a new site called 6Changes.com, to solve these problems:

• We only focus on one habit change at a time, so our focus and energies aren’t spread thinly.
• We implement the habit changes gradually, so we don’t run out of steam.
• We start out really, really easily, so it isn’t intimidating.
• We focus on enjoyable activities, so we don’t need “discipline”.
• We have two months to do the habit change, so if something comes up, it’s but a small bump in the road. And because we’re publicly committed, we’re going to get back on track.
• We have a very specific plan with actions built in, using proven habit change techniques.

If you stick with the method, you’ll do much better than you’ve done in the past with New Year’s Resolutions. You’ll focus on creating long-lasting habits rather than trying to reach a short-term goal that fails. You’ll maintain your enthusiasm for longer and not become overwhelmed by the difficulty of change. You’ll have habits that will change your life, and that’s no small feat.

The Method
So how does the 6 Changes method work?

It’s simple:

1. Pick 6 habits for 2010.
2. Pick 1 of the 6 habits to start with.
3. Commit as publicly as possible to creating this new habit in 2 months.
4. Break the habit into 8 baby steps, starting with a ridiculously easy step. Example: if you want to floss, the first step is just to get out a piece of floss at the same time each night.
5. Choose a trigger for your habit – something already in your routine that will immediately precede the habit. Examples: eating breakfast, brushing your teeth, showering, waking up, arriving at the office, leaving the office, getting home in the evening.
6. Do the 1st, really easy baby step for one week, right after the trigger. Post your progress publicly. (Read more.)
7. Each week, move on to a slightly harder step. You’ll want to progress faster, but don’t. You’re building a new habit. Repeat this until you’ve done 8 weeks.

You now have a new habit! Commit to Habit No. 2 and repeat the process.

Further Reading
Read more on creating your new habits for the New Year:

1. Suggest habits. Which six will you choose? Some recommendations.
2. The Importance of Public Accountability. Why it’s one of the foundations of the method, and how to do it.
3. What’s a Trigger & Why Is It So Important? Another key to the method.
4. Why You Should Do Only One Habit at a Time. Answers one of the most common questions people have about the method.
5. How to Be Patient as Your Habit Develops. It’s not easy to do it this slowly, but here’s how it works and how to do it.
6. The Art of the Start of a Habit. Why starting is so hard and how this method overcomes it.
7. How to Kick a Bad Habit. Suggested method that has worked for me in the past.
8. How to Form the Exercise Habit. How to apply the method to the habit of exercise.
9. Key to Habit Change: Enjoy the Activity. Don’t force yourself to do something you hate. Find ways to enjoy it instead.
10. Make Your Habit Change a Priority. How not to let it drop by the wayside.
11. Don’t Worry So Much About Long-term Goals. Focus on the process, not the end point.
12. Why Daily Frequency of Habits is Important. Daily habits are better than ones you do once a week, or even 2-3 times a week.

‘It does not matter how slow you go so long as you do not stop.’ ~ Confucius

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