Fitness: Make exercise habit stick even if you're tired, unmotivated

When you first start a new exercise program or routine, motivation is high and making your workouts a priority is easy. However, it can be hard to stay motivated after the first few sessions when you are tired, sore and/or a better offer comes along.

Everyone knows how important regular exercise is to overall health and well-being. The innumerable health benefits alone should motivate you to stay determined and persist with your program. But when that isn’t enough, here are some ideas for overcoming tiredness and staying motivated.

• First, be organized and prepared for exercise sessions.

There’s nothing worse than planning to work out and not being able to find your shoes, or realizing all your bike shorts are dirty, or that your treadmill is buried under a mound of clothes and has become a hanging rack for towels. Plan ahead, set your gear out and don’t give yourself a reason to skip it.

• Set reward goals for yourself.

Each time you meet a predetermined goal (i.e., exercising five times a week for four weeks or running a 5K) reward yourself. It’s also smart to make rewards relevant to your fitness. For example a sports massage, a session with a personal trainer or some new running shoes will keep you keen and on track.

• Find other like-minded people to enjoy being active.

Research shows that exercisers who train with others are less likely to drop out than those who train alone. Training with family and friends, for instance, can be a rewarding and motivating experience and can deepen relationships further.

• Renew your goals regularly.

Having a purpose for each and every workout makes it all feel much more worthwhile. If you don’t know why you’re doing something, you’ll most likely just go through the motions . I always tell athletes to practice with purpose. Having a goal and renewing it regularly will help ensure that all your practices are purposeful.

• Finally, cross-train, cross-train, cross-train.

Variety is the spice of life and that has never been more true than with your exercise program. Even if you love your power walking, yoga class or your favorite exercise video, don’t be afraid to shake things up now and then. Not only will you keep things fresh mentally and stave off boredom but you’ll also create a more rounded fitness program and your body will reap the benefits as much as your mind.