In stage 1 a person has not thought much about whether they even have a problem or issue concerning getting enough exercise. They might be denying it or are even completely unaware they should exercise. The person might be mildly aware of the situation or circumstances and just do not consider them to be a problem at all. There's no problem in mind to solve.

At some point, the person becomes aware enough that there is something not quite right and that it might even be a problem. For example, the person might know he is overweight but thought that was fine and had accepted it. But then one day, he says to himself, 'I do not want to be overweight anymore'. He might also know generally some of the factors which led him to this situation.

In stage two, the person contemplates the issue or problem but still does not have motivation to do much yet about it. That will have to wait. At this point, contemplation is along the lines of "I should". But the problem is being acknowledged.

We each have a concept of ourselves in which there can be discrepancies between where we we think we actually are and where we think we should be. An increasing difference between these two conceptions if coupled with sufficient motivation or resolve to close that gap, can ultimately lead to steps being taken. Many people are at this contemplation stage. Most people who are overweight know they are and believe they should not be.

Self conceptualization can be negative or positive in orientation: if negative, we believe we are actually some way we should not be; or if positive, we believe we would like to become another way simply because it is appealing somehow, but not that there is anything particularly wrong or bad about where we are currently. We can contemplate either wanting to avoid negative current ways or desiring some new positive better way to improve us.

In this stage, even where someone else tells us, 'you should exercise', we are not not moved to action by the remark.

It might happen that the contemplation in step two will result in a sufficient level of dissatisfaction with one's own self that the person one day will decide to do something about their dissatisfaction. The person now moves to an inbetween stage of making a commitment to act. They may not act immediately but they form the intention to do so at some point in the future. Their motivation becomes a driving force, the 'energy', for change. This stage is characterized by "I will".

It is actually hard to get to this stage because effort is always expensive especially if the person knows the required steps may be difficult. Even though the person may not have tried yet to take any steps about their issue, they are still quite likely to know something about what needs to be done. The person knows it is likely the steps which must be taken will not come easily, at least initially.

After a person becomes committed to act in the previous stage, they must next determine what they will do. This third stage involves preparing for action. The psychologically hard step was to make the commitment to do something about whatever the issue might be, say losing weight. Now, the person has not yet started the hard work of change, but they take the initial steps to get ready to do so. This stage is often accompanied by a feeling of liberation. This is the "I could" stage.

In deciding what to do, the person might research different courses of possible action. There is likely to also be some brainstorming of alternatives and how these fit in with other considerations about their life. While the preparation steps taken in this stage might seem small, there is a real emphasis to ultimately do something.

In stage four, the person has started exercising as part of their new lifestyle. Preparing to act is over. The person feels good about what they are doing. They are becoming fitter and thinner, steadily and surely. The legs, back, and entire body are becoming stronger. There is a glow about them. They gain a new sense of confidence and even self-respect. They are in the "I do" period now.

Once exercising has commenced, it will not take long before a routine has become established. Keeping that routine going in the early days is essential. BikeWithMe focuses on helping you to do that. One factor important to avoid early discouragement is starting out very easily. The body will need to adapt itself to the new activity. The ongoing maintenance period can be classified as "I am" as the person is along the path of transforming themselves into an active person maybe even an athlete.

Based upon experience, there are predictable 'roadblocks' which sometimes get in the way of the newly active. These obstacles can be psychological or having to do with the activity of cycling. BikeWithMe has a great deal of experience in helping and suggesting to students things they might do to overcome these obstacles.

Based on the experience of others, if you keep working out for six months chances are good that you will continue indefinitely. In exercise programs generally, about half the people drop out between three and six months. The typical school contest is two months. By the end of a contest, most participants have come to adopt some new exercising motivations. They continue to exercise independently within the BikeWithMe program.