I heard someone say once, "If it's worth doing, start now." Since then I have found so many situations in which to apply that way of thinking! But at the risk of rambling I will concentrate on one issue...Exercise. Last week we talked about New Year's resolutions and how easily they slip the mind once other activities roll in with the Spring. If you're anything like me you need constant motivation or you end up back on the couch with your bag of Cheetos watching Golden Girls marathons and the Food Network. So I did a little research to help me keep my "Thomas the Tank Engine" mentality going. Below I've listed 5 steps to help us stay focused.

*BE SPECIFIC
When starting out with a resolution or a goal don't just say, "I want to lose weight." or "I want to run more." or "I want to eat less Cheetos." Set a specific target to reach within reasonable allotted time increments. For example, if you want to lose weight set a monthly pound loss target. If you want to run more set out a specific mileage per week and build on that as the month progresses. If you want to eat less Cheetos.. don't buy them.

*PAT ON THE BACK!
Everyone likes a reward. Once you hit an incremental goal treat yourself. The last time I hit a goal I bought a new pair of shoes. That's a pretty big pat on the back but I was very excited about the achievement... and they were really cute. There may be an underlying addiction there. Hmm.. Next year's resolution in the making. But you don't have to go that far. Get yourself that new bag you've been eyeing in the display window or the movie you've been wanting to buy. Or motivate while rewarding with something new like running shorts/shirt, pedometer, sackpack. Anything to to tell yourself, "Great Job!" 

*SUMMON MORAL SUPPORT
Sympathy pain. Misery loves company. Getting other people involved can have a positive effect on overcoming the toils of the task at hand.  I am in my 1063's much quicker in the morning when I have someone yanking the blankets off and telling me to get my toes on the road. Especially if they will be joining me. Whether they are physically by your side or just supporting you along the way, having someone else know what you're striving for is huge motivation.

*MIX IT UP
A change of scenery is highly motivational. If you feel like you're stuck in a pattern just taking a different route to work can stimulate alertness throughout the day. You need routine but monotony will wear you down. Get out of that ho-hum habit of doing things the same. If you are a runner, take a different path when you have the time to change it up. There are so many different routes you can take and with each you'll see different people and places. Exercising indoor? Work on different areas each day or change up your technique to get a well rounded routine. 

*IMMEDIATE ACTION
Simply, if it's worth doing, start now! Don't use phrases like, "The diet starts tomorrow." or "I'll just run twice as long on Monday." That kind of talk is the first step toward the couch and Friends re-runs.

So... you have 341 days. Get off the couch and I'll see ya on the road!

Let us know your goals with a comment! And come back to let us know you made it! We'll give you a "Pat on the Back."