1. Conquering the Exercise Excuses
Only 22% of New Year’s diet/exercise resolutions make to February.
In other words, 78% of New Year’s resolutions fall off the wagon by February.

2. The Decision-Making Process
When deciding whether to exercise as planned, the frequency or “tone” of our thoughts (positive or negative) will influence our final decision.
Negative thoughts
Positive thoughts
Too tired
Lack of time
Lack of knowledge
Too difficult
Boredom
Exercise will…
Make me more energetic
Increase my muscular strength
Relieve my stress

3. Learning to cope with negative thoughts
When you have a negative thought, use one and/or two of the following strategies to help motivate you:
Negative Thought
Positive-thinking strategies:
Anticipate the various outcomes you expect to get from sticking with your exercise program.
Having increased energy
Reducing Stress
Improving weight loss
Fitting into that new outfit
Positive-behavior strategies:
Performing a specific behavior before or after having a negative thought.
Goal setting
Time management
Self monitoring (workout journal)
Social support
Establishing environmental cues

4. Set Goals
Established goals will provide you with a road map to success. Write down your goals following the SMART model.
S.M.A.R.T. Goals
Specific - Clear and detailed
Measurable - Give your goals a value
Action - Set goals that are action oriented
Realistic – Goals should be relatively easy to attain
Time Specific - Set a date or time frame for achieving your goal

5. Manage Your Time Find out how you spend your time.
Keep an activity log for several days.
Analyze it and learn from it.
Gain control over time wasters.
Take control of your schedule.
Schedule and prioritize everything you do.
Use a daily planner and calendar (Lotus Notes).

6. Keep a Workout Log
A workout journal will give you a great base/foundation for the goals you want to strive for and give you a solid game plan to follow.
Here are some suggestions to have written in your workout journal.
Daily Exercises (strength and cardio)
Sets
Reps
Time and Intensity

7. Become a Lifestyle Exerciser
Accumulate multiple short bouts of moderate-intensity physical activity throughout the day.
Take the stairs.
Park further away and walk.
Deliver messages or papers by hand
Use a water cooler on a different floor.
Garden, perform yard work, and play with the kids.

8. Make Physical Activity Enjoyable
Choose gym activities you enjoy. (Treadmill vs. Elliptical, etc.)
Become a child again. Make a list of fun activities you have always wanted to try.
Kayaking
Dance Lessons
Cross Country Skiing
Wall Climbing
Mountain Biking

9. Resources
Nancy C. Gyurcsik. (1998). Exercise and the Power of Positive Thinking. American Health Publishing Company.
Giulio Marchesini. (2010). Cognitive-Behavioral Strategies to Increase the Adherence to Exercise in the Management of Obesity. Journal of Obesity.