Giving Up Exercise is NOT an Option! — 5 Tips to Keep You Going

You know you should exercise today but you don't feel like getting off the couch. Or, maybe you got so caught up in work or other activities, you just can't muster the desire to work out.

You are suffering from a well-known phenomenon called "lack of motivation" — and you are not alone!

A new study from Penn State University, published in the current issue of the Journal of Sport and Exercise Psychology, found that, for many people, motivation to exercise fluctuates from week to week, depending on what other responsibilities they have on their plates.

Not surprisingly, this research found that people with consistently strong intentions to exercise have the best chance of actually following through.

As with everything else, motivation and discipline are key factors in keeping up a regular exercise program. So it is really important to find ways to stay focused and determined.

When you are tempted to skip your exercise session, imagine what might happen if you succumb to procrastination: You may very well lose whatever progress you achieved and that could discourage you from continuing to exercise altogether.

Here are some tips to keep your motivation level at its peak:

Schedule your workouts ahead of time and commit to follow through: You wouldn't skip a business meeting or a doctor visit if you had one scheduled. Treat working out the same way. Make fitness a priority, no matter what. If you allow yourself a way out for any trivial reason ("I am too busy;" "I'd rather go to Happy Hour"), you'll lose your focus.

Find the right "hook" with short term goals: Ask yourself what changes/improvements you'd like to see in your life right now. Is it weight loss? Better cardio endurance? Stronger bones and muscles? Relief from stress and anxiety? A University of Michigan study released last year found that the most persuasive exercise message stresses immediate — rather than future — benefits that are meaningful to our daily lives.

Set realistic goals: Don't try to lose a lot of weight overnight or build your muscle mass in a few days. It's good to be ambitious and driven, but if you set the bar too high, you are setting yourself up for failure. However, if your fitness goals are reasonable and easily attainable, chances are you will be more motivated to accomplish them. Some of this requires being well-informed. With a lot of the Tabloids and TV shows touting amazing quick and vast weight loss stories, it's easy to have unrealistic expectations. Don't get fooled by the hype. Be realistic.

Keep it fun: Exercise should not be a chore or drudgery. Ask your trainer to devise a workout that will keep you challenged and motivated. And, once you reach a plateau, change up your exercise routine, adding new and interesting twists to it. After all, variety is the spice of life!

Chart your progress!: Any time you achieve your fitness goal(s), congratulate yourself for your perseverance. With every milestone you reach, your motivation will soar! And success should be rewarded.