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10 Ways to Stay Motivated on Your Fitness Plan

1. Buy cool gear. Invest in a great pair of walking shoes and a nice work-out outfit. Feeling good in new workout clothes will help you get in a positive frame of mind each day as you gear up. It sends the unconscious message, "I'm worth it."
2. Make exercise a family affair. It's easier to make healthy lifestyle changes when your kids or significant other are doing them too. Go bike riding or take nature walks with the family. It becomes a positive, motivating experience--for everyone.
3. Get walking. Walking is free, easy, and one of the most beneficial exercises you can do. Walk outside as much as possible. Fresh air and sunlight are good for you--especially in winter. Walking is good for your heart, weight, and immune system.
4. Start small. Most people try to do too much in the beginning. Then they injure themselves on gym equipment, feel overtired from too much exertion, or decide they really don't have enough time. Instead, build success by setting small goals--ten minutes a day even. It's easier to add minutes to a workout after a string of successes.
5. Remind yourself that self-motivation is better than a wake-up call. We've all known people who change their diet and exercise habits after a health scare. Why wait for the crisis? Remember that starting--and staying on--a fitness plan will prevent the scary wake-up call.
6. Fight rationalizations. Don't let rationalizations sabotage your resolve. Not enough time? Shorten your workout, wake up a half hour earlier, walk during your lunch break, or exercise while you watch TV. Too hard? Do something that's easier. If the weight machines at the gym are unpleasant, try something fun: rollerblading, dancing, ice skating.
7. Involve your friends. Kids and spouses aren't always the most supportive. Tell your friends about your plan to be more active in the New Year. Schedule walks with them. Tell them you're looking for encouragement.
8. Notice small improvements. Perhaps the best motivators are the ones you notice in yourself. Is your skin radiant? Have you lost weight? Do your clothes fit better? Are people complimenting you? Have your aches and pains disappeared? Are you more energetic, or sleeping better? Remember these when your resolve starts to wane.
9. Keep it up for three weeks. Researchers now know that it takes only three weeks to form a habit. Therefore, remind yourself that if you can just follow your fitness plan for 21 days, the chances that you will be doing it for all of 2008 are excellent.
10. Give yourself a break. There will be times when you don't feel like exercising, or when you stop altogether for a week or more. Don't worry. Getting off track is a normal part of behavioral change. Don't beat yourself up. Just start anew and laugh it off. You can do it!