We know that you already have the discipline necessary to start exercising. However, as I explained to you in last weeks column, discipline is not enough to insure that you will stay with an exercise program long term. You must also have the desire. Desire (or lack of it) is dependant upon your recollection of your personal experiences, between the activity and your mood.

As a personal trainer, it is my job to take a person who has been inactive and lead them into a fitness lifestyle. I know that it is not enough to simply teach a person how to exercise. What good does it do to learn how to use a piece of exercise equipment if you have no desire to do so? And so the big question: If you truly hate to exercise, can you ever hope to work out for the rest of your life? The answer is yes, you can.

The mind/body connection Maybe somewhere along the line you have wondered about those "other" people. The ones who always manage to eat well, exercise consistently and make it all look so much easier than you find it to be. Surely they must have some sort of secret formula, perhaps they were born with some sort of exercise gene you don't have, or better yet, maybe they are just plain crazy! Nope. Much more likely they have simply discovered the positive effect physical activity has on the mind, and have seen the way exercise and a sensible diet have changed their bodies. Many of these same people started out unsure of what to expect, maybe even disliking the whole idea of exercise at first. With a little time and effort each day, changes began to happen, and these changes became self-motivating. Bottom line: Feeling great both mentally and physically is the driving force behind training consistently. This very powerful force is the difference between your continued success and ultimate failure.

Determination If you think of your exercise as a challenge, you will be much more likely to become excited and determined in your efforts. This is one more way to stay motivated. Be determined not to let anything stand in the way of your success. Barring situations that may be out of your control, such as medical conditions or emergency situations that may interfere with your routine, you are in control of your life. You must decide for yourself if making changes to your current lifestyle is really important to you.

Pre-planning Don't wait until you wake up in the morning to decide when and where you will exercise. Instead, take a calendar page, day planner or notebook, and schedule your workout sessions in advance. Set aside an hour or so for yourself several times a week when you will not be disturbed or distracted. Include both strength training sessions and some sort of aerobic activity. This will give structure and organization to your fitness plan, making it easier for you to stay on track.

Making time Working out doesn't have to mean spending hours in the gym. If your time is limited, consider spending half an hour a day at home doing compound strength training exercises, such as push-ups, pull-ups, lunges or squats. Any pulling movement will work the back and biceps, as well as the rear shoulders. Pushing movements work the chest, triceps and front of the shoulders. Adding abdominal crunches will strengthen your midsection and complete your routine. Following your strength training session, go for a 30 minute brisk walk to burn extra body fat.

Setting realistic goals Part of insuring success is to set small goals and continuing challenges for yourself. As you meet your goals, set new ones. Don't try to tackle everything all at once. Instead, know your limitations and be realistic. This builds confidence, and rids you of uneccessary guilt feelings. Instead of kicking yourself for not doing more, you will be patting yourself on the back for the great effort!

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