AVOID EXERCISE DROP-OUT
healthy eating and exercise habits should be a lifestyle

You know you should exercise. You want to look and feel great. But it can be so hard to stick with exercise, when there are so many other things to take up your time!

Variety is the Spice of Exercise
Whether you recently started a new fitness program, or you have been exercising for a while, adding variety will help you avoid exercise drop-out. A lot of new and long-time exercisers think they should do the same workouts over and over again, because they seem to work. Sometimes they don't notice the lack of variety in their program, they just notice they are getting bored, and they lose their motivation to stick with their exercise routine.

The Importance of Setting Goals
Setting exercise goals is a good way to keep up your motivation for exercise, especially for newer exercisers. Setting appropriate goals can help beginners avoid frustration and stick with the program. For example, if you've never run before for exercise, your goal might be "run 5 minutes today." If you have been running for a while, you might set a more challenging goal, such as "make it to the top of the big hill without stopping."

Setting goals is also very rewarding, because you get a great sense of pride from achieving each of your goals. You can even reward yourself for each goal you meet!

Focus On Short-Term Goals
Long-term goals, such as "lose 10 pounds" or "run a marathon" are important. But a successful exercise program depends on short-term goals, because you achieve them quickly and get results you can appreciate right away. Think about improving the number of situps you can do, how long you can pedal a stationary bike, how far you can run - and so on.

Remember that a successful exercise program calls for continuous goal setting. Map out what you want to accomplish during tomorrow's workout or over the next two weeks. Even the smallest goal is useful. For some people, the act of showing up at the gym (or wherever they exercise) is a goal in itself.

Be Realistic About What You Can Achieve
Advertisements for fitness centers often promote unrealistic expectations about what you can achieve with exercise. Losing weight is a goal shared by many, but safe and effective fat loss takes time and commitment. When it comes to trimming down, don't expect an immediate pay-off. Set short-term goals that highlight achievements other than pounds lost.

Write Down Your Goals
Many people find it reassuring and inspiring to record their fitness goals. Use an exercise logbook or journal to write down your objectives. Or, sign a "workout contract" outlining your goals with an exercise buddy. This could be a schedule of when you will workout, including what activities or exercises you will do, and what goals you hope to achieve along the way.

Make Healthy Living an Important Priority
Your motivation to keep exercising and experimenting with new activities will be stronger if exercise is just one aspect of your healthy lifestyle. Set realistic, healthy goals for nutritious eating and active living. Remember, healthy eating and exercise habits should be a lifestyle, not just a temporary project!