Are you stuck in a fitness routine that leaves you drained, rather than invigorated? Has your weight plateaud after months of good results? Are you finding excuses to skip the gym?

Believe it or not, this is quite normal. Novice exercisers and gurus alike have experienced a “rut” more than once during any given fitness program.

So, how do you stay motivated under such circumstances and create a habit that will last a lifetime, rather just a few more weeks?

The key lies in these 4 steps:

Write down everything you like and dislike about your current routine. For example: Do you like how you feel after a workout? Do you like the tranquility and stress-free rhythm of running outdoors? Or, do you dislike giving up something else, such as a favorite television show, or an afternoon by the pool, in order to fit your exercise session in?

Next, add weight to the items on your list. That is, give each of your responses a numeric value equating it with how important it is. For instance, one of the things I like about exercise is the high I experience after a long run. I rank this an 8 or 9. I occasionally don’t like the time commitment, especially if it means I have to get up early in the morning to get the run in. I rank this a 6. My 8 outweighs the 6, so for now, I choose to focus on what I like about the workout (feeling good), as opposed to what I don’t like (getting up earlier to fit it in). By focusing on the positive outcome, my motivation for doing it remains high.

Consider a lifestyle approach to exercise and healthy eating. Rather than view your routine as an 8-12 week plan of attack, look at the bigger picture – aim to get 30 minutes of moderate physical activity each day. This could be a daily, family walk after dinner, or a 15-minute walk in the morning and a 15-minute walk in the evening.

Make sure your goals are realistic. Nothing zaps motivation faster than goals that are out of reach. First, assess where you are now. If you are just beginning a regular exercise program, having a goal of running a marathon in 3 months is probably unrealistic. An 8-month marathon training plan would be a safer, more realistic timeline to have.

The Top 10 “Don’ts”

Don’t….

1. Jump into a new fitness regimen without first consulting your primary care physician. Starting a new exercise routine without a clean bill of health can be unsafe, especially if you have been sedentary for a long period of time.

2. Use weight training equipment without proper training. Most fixed weight machines have pictures and good descriptions and if you are comfortable working out on these machines, fine. However, I witness poor form and questionable exercise execution on nearly a daily basis at the gym. To avoid injury, consult with a qualified fitness trainer prior to using equipment you are unfamiliar with.

3. Do too much too soon. When you start a fitness program, it is tempting to throw yourself into it in order to achieve results quickly. It is important to note that this usually leads to burn out, muscle fatigue, and/or injury. The cumulative effect = drop out. Ease into your routine. Set realistic, weekly goals and track your progress against them. As a very general rule of thumb, progress your routine by 2-5% per week.

4. Buy expensive workout clothing. The purpose of your workout is to do just that – -work out! Your muscles don’t care what you’re wearing, so dress comfortably, and wear quality, supportive foot wear.

5. Forget to eat before a workout. You need to fuel your body if you want to have the energy to exercise. Eat a quality carbohydrate and a small amount of protein at thirty minutes to an hour prior to working out. A good example is whole wheat crackers with some organic peanut butter and 1/2 a banana.

6. Skip cardio to save time. If your goal is weight loss, then you’ll have to do something that will raise your heart rate to a level sufficient to burn enough calories to lose weight. If you aren’t sure if your favorite activity burns enough calories, visit the TOOLS page on my website.

7. Skip strength training to save time. You need to preserve your muscle mass, especially if you are trying to lose weight. Doing so will keep your metabolism revved up, and will add muscle defination.

8. Start without a goal in mind. Failing to plan is planning to fail. Write down your short and long term goals, then schedule your workouts each week. Track your progress against your plan to keep yourself on track.

9. Try the latest, greatest fad just because you heard it works. Stick to quality resources. Information is easy to access, especially on the world-wide-web. For a list of BSG-approved resources, go to the RESOURCES page on my blog.

10. Give up too soon. Remember – change takes time. It is easy to become frustrated when results aren’t coming soon enough, but stick with it – -success is just around the corner!

Children are great dreamers. When I was about six or seven years old I imaged I would be a gymnast in the Olympics, then a few years later I imaged I’d be a figure skater (in the Olympics, of course). I have four children, and I’m amazed at the images they conjure up of what they will do, see, hear and be when they “grow up.” At some point along the way though, you forget that you are allowed to dream or, in fact, be anything you want to be. Whether self-imposed, or learned, limits can keep you contained within your safely tested boundaries. I have learned over the years, however, that the only difference between you and the image in your mind, is whether or not you believe you can do it. My motto: “while you have the moment, seize it!” Or in other words, there is no tomorrow, just a “series of todays.” If you have a dream, whether it to lose weight, run a marathon, or simply to live a healthier lifestyle, get out there and do it. Make it happen. Don’t waste another minute.

A recent article in the New York Times might provide the inspiration you need. Check it out: Keeping Priorities Straight, Even at the End