Fat flush. Diet cleanse. 7 Day Abs. Lose 20 pounds in 20 Days. All of these crazy diets and usually accompanying workout plans generally garner the same reaction from me: first a laugh at how insane they are and then a groan. I often also wonder who not only comes up with this stuff but who are the people feeding into it and buying it. The thing is, especially in writing about, or doing anything related to health and fitness, you are going to be inundated with the latest gimmicks, 'master plans', cutting edge supplements, and the like. That's actually one of my biggest pet peeves in trying to write up anything having to do with fitness in general, it is that more and more often the work is getting lumped in with this other fitness propaganda I will call it.

This is not to say there are not plenty of worthwhile, insightful, helpful, and interesting things to read about in the fitness and sports online world by any means; but the sad fact is that many people are looking to make a profit and they turn to pedaling diet supplements or plans because let's face it obtaining that 'ideal' body is a quest most everyone is on. In the break of the obesity pandemic it's ironic that the obsession with being slimmer, more cut, and 'healthier' is at the forefront of most everyone's minds. So then these supposed 'miracle cures' for flab, fat, cellulite, and sloth capitalize on it all and unfortunately too many people are looking for that quick fix, the easy way to a rock hard body, and they disillusionally tell themselves that plunking down some change and investing in the latest craze will do it.

To me, anytime I see or hear anything akin to fat flush, 'such and such' master diet, a program that boasts you will drop a pound a day, or insane workout contraptions that promise you will have a six pack in only two minutes every third day, I reread it as scam. Sorry to be cliche but if it sounds too good to be true, it usually is. Let's be honest, if you want to be fit, healthy, and competitive in any kind of sport it takes hard work, effort, dedication, and yes uncomfortablity. Working out requires exertion, sweat, and a certain kind of pain in the form of burning muscles; but at the same time that can be fun and yes, even addicting. I relish the feeling of sore muscles the day after a killer workout or a PR in a race; to a certain degree it is perverse that athletes sort of crave that unique pain of pushing your body to the limit...I've said before that distance runners are the best at kicking our own butts. (Okay, other sport athletes don't get offended because this can apply to you too! haha) Now, for genearl overall health you don't have to necessarily take it that far, but any amount of legitimite exercise will take more effort than a leisurely stroll or heaven help you strapping on that Ab zapping machine.

The truth is that it isn't all that complicated when you get right down to it in terms of diet, exercise, or losing weight. It's a matter of input versus output, elevating the heart rate, hard work, and consistency. Of course there are different approaches or training plans, some better than others, but in the end there isn't going to be a quick, and easy fix. Do you think the people winning races or on the winning teams do so by foregoing the day's workout but make up for it by sipping on some liquid miracle drink instead? Of course there are tips and supplements that work alongside workouts and can improve performance, but I think what I want to get across is that hopefully people will begin to reread many of this fitness propaganda for what it is and will instead of being sucked into them laugh at their ridiculousness. I also give my full support in also laughing at, or at least pitying, the poor folks wasting their own money and time on said products. On that note, what did you do to break a sweat today? :)

For some people walking into a gym may be done begrudgingly or accompanied by a loathsome sigh; they meander in to see ab array of cardio equipment on one side and the weights on the other and vaguely go about doing something. While this may be a common state of mind for a large group of the populous, (America is still struggling with not only obesity but sadly an aversion to not only exercise but any kind of exertion in general it seems at times!) that is not the case with everyone nor does it have to be. I honestly love to run, to break a sweat, to feel those muscles working, and yes even embrace that burn of a hard workout; and I know I'm not alone in that thinking. But even if you don't necessarily cite working out as one of your top five favorite things to do it by no means has to be a chore.

Granted you will to some degree need to move out of that comfort level; this will include some pain but it is the 'good' kind of pain. Sore muscles are both earned and something to be proud of; it means you put in some hard work and while having to gently lower yourself into a chair due to some tender quads may not seem like a reward it is because it means you are making your body stronger, tighter, leaner, and more powerful. I think some people may be afraid to push themselves hard enough to see the results of a fitness program and then when they don't see the results they want they give up; instead I think they need to shift their mindset, go in with a solid idea of what they want to accomplish, and then be realistic in knowing it will take hard work and yes...perspiration.

All too often we've seen the overweight person slowly pedaling the stationary bike at 10 RPM's, barely moving; they stay on for awhile, do a few half-hearted bicep curls, then hit the showers. You'll notice they always look the same after months and month; they are usually also the same people who complain that they workout every day and aren't able to lose any weight. What they need to do is get a swift kick in the tush to step out of their comfort zone and work harder...of course you can't motivate someone who just doesn't want to do something but here are a few tips for anyone struggling with a lack of fitness motivation, aren't really sure what they should be doing, or are struggling to get back on the workout wagon.

* Go in with a plan. Just like anything else if you go in without a clue as to what you want to accomplish you'll more than likely have trouble getting much done. Know what your workout will include for the day; that may mean mapping out the week's training schedule in advance. That way when you lace up those sneakers you'll know what you need to do instead of having to make it up on the spot. You'll also be more likely to stick to a planned workout instead of blowing it off, doing it half-hearted, or cutting it short.

* Get a mix of cardio and strength. You want to not only get in a balance of cardio to elevate your heart rate and burn calories but you also want to build muscle mass and strength with weights or resistance work. This can be accomplished by doing at least 30 minutes of running, biking, using the elliptical, jumping rope, or anything that gets you panting. You can follow this up with a weight routing in the gym that targets the major muscle groups; think lunges, curls, lat pull-down, etc. You can even combine both elements in one workout by alternating between bouts of cardio and strength moves. The bottom line is you don't want to neglect one or the other.

* Workout hard enough. If you are doing your cardio but barely breathing hard chances are you aren't getting your heart rate elevated enough. The goal is to be going hard enough so that you reach your target heart rate zone of about 70-80% of your maximum heart rate; you can find what that is for you as it varies with age and fitness level and then check yourself. Or you can use a scale of 1 to 10 with 1 being what you feel like just laying in bed and 10 being you're running for your life from a wild pack of wolves; you then want to feel like you are exerting yourself at around a level 7.

* Feel the burn. This ties in to the last one but it applies more to strength work; if you are lifting weights but by the last few reps you still feel like you could do 20 more you should increase the weight load. In the weight room you can either go for higher reps or higher weights depending on what your specific goals are; more reps will lead to a leaner, toned look while less reps and higher weights are going for more bulked muscles. Either way by the end of your sets you want to feel that burn and not like you could keep on going forever.

* Track your progress. It's always encouraging to see that you've improved and that in itself is often motivation enough to keep going and maybe even make you set your goals even higher. That's why having a training log is beneficial and every now and again you should take a look back at where you were and give yourself some kudos if you are able to lift more, go faster, workout longer, or accomplish anything else...think dropping pounds or fitting into those short shorts you never thought you would.

Working out is fun...all you need to do is find something you actually enjoy and then make the most of it. Hopefully if you are yet to have experienced that endorphin high or are just starting out these tips will set you out on the right track. :)

For many goal driven or competitive people, and athletes especially, it seems that the majority of the focus is placed in the future. Attaining that next title, hitting that faster PR, improving...bettering on where you are today at this very moment. That certainly has to be the case for if you don't set your sights any higher you're not all that likely to improve; but at the same time there has to be some kind of balance in that we need to appreciate what we've been able to achieve thus far and acknowledge hard work paid off. Once you finally reach that goal you set it sometimes feels that there is a short period of feeling victorious, yet that is fleeting because of the ever constant drive to improve more and get faster.

That is the nature of the sport and part of the fun; to see just how far you can go, pushing it to the edge of your physical capabilities. Athletes need to continue to refuse to put a ceiling on what they can do and that breaks down time barriers. Still, there is a fine line between striving to reach your personal best and then never being satisfied. I say that in there seems to be a little time line after a monumental race or when one achieves a PR they have been working towards for so long...there is the actual race itself which can range the gamut from 'one of those days' where it feels the stars align and you are actually surprising yourself with each lap eclipsed to the race being the most painful and excruciating experience to date...though once you cross that finish line there is no sweeter kind of pain. After crossing the line there is usually a short time of shock where the reality sets in; you look to the scoreboard (or your watch) to see that the time actually was what you heard...then the elation starts to wash over you, quickly followed by all that lactic acid.

The legs may feel wobbly but generally the elation of it all or satisfaction over-rides the tiredness (for now) and you stay on your feet, congratulate other finishers or teammates and then head off on a cool-down. Usually at this point you are thinking back on the race, going over it in your mind, and yes, you may even allow yourself a sheepishly smug smile...but you can't help it you're excited and deserve to be. That excitement may last the rest of the day, or through the next but at some point it dulls and turns into "where do I go from here?" and you set the bar higher. There are always faster times to achieve, someone you want to beat, titles to be won...so often there is a very short life expectancy on those feelings of satisfaction in your achievement. Hitting those goals inevitably comes with a time stamp.

What can also happen is even in hitting the initial goal you set out to achieve, say a PR, depending on how the race plays out you could wind up crossing that line and actually never feel fulfilled. Maybe you got that PR but got out-kicked in the end; conversely maybe you won the race but you aren't happy with the time. In cases like this it is all too easy to get sucked into a negative frame of mind where you are only left berating yourself, torturously replaying the race through your mind seeing where you could have done something differently, and the fact that you still did reach your goal becomes lost in the shuffle completely. Sure it is warranted to be disappointed, but if you constantly finish a race like that or even after reaching all of your set out goals you never give yourself that pat on the back you are apt to never be happy.

At a certain point it is inevitable that every competitive athlete's career will come to an end; whether that be with a world record or at least an end to any more PR's. Do you want to reach that day having never actually felt genuinely excited or pleased with your efforts? It is only natural, and a part of the sport, to always be on the quest to get faster and improve but never acknowledging a job well done isn't all that healthy either. So bask in those achievements, soak it up for the time being...relish those sweet victories because when they are over you want some positive memories. Of course set your aims higher for the next time around, but also allow yourself the pleasure of living in the moment as well...lactic acid and all.

I read a good article today written by a female weightlifter from Gubernatrix training for a strongwoman competition in which she addresses the discontinuity between women being feminine and having muscles. She nailed the points down to a tee: why is it that some people (both men and women) find that femininity and strength or musculature can't coexist? In my own experience I've heard plenty of women say as an excuse to stay out of the weight room, "Oh, no I'd never lift weights because I don't want to look like a man" or "I don't want my muscles too big" or I've even heard, "I need to stay soft, you know, womanly." The last one really gets me...stay soft? I think there are plenty of inactive people already taking care of that one! haha...But it does show that it is not only men who are averse to a strong looking woman.

Okay, I'm not saying that there isn't a point in which some of the strongwomen or other athletes start to look, well, a little scary with their tendons ripping through their necks like chords and their abs capable of grating cheese. BUT there are men who take it to the extreme too, and I'm going to go out on a limb and venture to say that there is most likely a little extra 'boost' they are taking in addition to hitting the gym and working out. For not only general fitness but also athletes building muscle is not only going to make you healthier, fitter, leaner, and better at your sport, but in my opinion it will make you look better too. In the article sprinter standout Allyson Felix is quoted, “Girls deserve to have strong muscles and bones and ligaments and tendons, etc. AND look good in their undies too!” I couldn't agree more and while I believe an Olympic medal is far more fulfilling than rocking a bikini body it doesn't hurt to have both; further would you not prefer to see a toned and strong bikini body than one jiggly and loose?

You don't have to be necessarily overweight either to just be soft; take for example many of those startlingly thin girls strutting down the runways. I've read that agents actually forbid the girls to run, but instead walk, because running will build up too much calf muscle? So while the ladies are by no means fat, or even of normal weight, you can still see they don't have muscle tone and are just soft...why is that supposed to be more attractive or feminine?

Finally there is also that same kind of mentality taken to females excelling in their sport or athleticism in general to a certain degree, and I'd say that it's mostly of men or older guys who are not at a highly competitive level but more the type that feel intimidated by a girl who can kick their butts. Runnerchicks, how many times have you been on an easy run and pass a guy only to find he suddenly 'picks it up' and refuses to let you pass? He starts to pant and moan, obviously killing himself just to prove a point that a lady isn't going to pass him; I've had some jerks swerve or try to cut me off in a mixed road race for the same reason. Finally, the classic is if you happen to be on a treadmill and the guy next to you has to increase his own pace, you then get sucked into some kind of unstated treadmill war. Again, I think this is more the men who aren't secure in their own abilities because at the highest level I've seen guys be more than happy for a girl to tag along on a warm-up, an easy run, or even help pace her through a workout; and I think that is because they know yea, they could her butt in a 'real' workout, but they also appreciate the hard work that the girl is doing and has done to get into the shape she has and race the times she has.

I guess the point is that no matter if you are an Olympian or just a generally fit lady being toned, or even ripped, is something to be proud of. So is being able to kick the butts of other guys and similarly that can also be beautiful and attractive (I think Sports Illustrated proves that every time they do a spread of high class athletic women, the mag's sell.) Still, we don't necessarily do it for only looking good in a bikini, but we do it because it is a great feeling to be strong, and yea, being able to win any treadmill 'face off' does have it's own sort of petty pride too. ;)

In the world of distance running it seems there are two kinds of runners: the kickers and the pace-pushers. The former are the ones that are often times thought to be just blessed with the ability to hold on tight for the ride (the race) and then breeze by the poor sap who had led up until about 200 meters to go and then gets to watch as the win goes to someone else. Still, they get the runner-up title, oh and equal amounts of pain from all that lactic acid! Hehe...kidding aside though, having a fast finishing kick is a major benefit to any runner or racer; think of it like a secret weapon to be unleashed when you need that extra gear.

True, some runners are just naturally blessed with more raw speed than others (when I was running I most definitely fell into the category of NOT having it :P) but that doesn't mean that you are a lost cause if up until now you've tended to be the one being passed down the home stretch. If you look at the harriers charging home they usually look like they are running much more 'comfortably' than the others; that doesn't mean they aren't working just as hard but they are holding their form together to be the most efficient. When we tire, our form breaks down, and this only slows us down. At the end of a race you want to stand up tall, relax your face, drop your shoulders so they aren't up to your neck, and let the legs roll...though MUCH easier said than done.

Before you even get to the line though you want to have worked on your finishing kick and that will be doing those shorter intervals and sprints. Don't neglect those 200 meter repeats if you are running a 10k or even a marathon; then you can also do power moves like plyometrics to build strength, explosiveness, and that will translate into speed. Another thing that can improve your finishing kick, and your overall race, are drills; doing quick feet drills that work on a faster turn-over will make you more efficient on the track and you will be able to relax and sprint home. Finally core work and lifting weights will also make you stronger and able to maintain proper form; if your core is weak you'll naturally hunch over as you tire.

Just because you tend to be one of the racers who feel they have to take the pace out from the gun and tire out your opponent, that doesn't necessarily have to always be the case. It was once said that the more confident runners are able to sit back, be patient, and let others do the work because in their mind they know they can out duel them in the end. Now, I'm not saying it's always best to just sit and kick because if you are aiming to hit a certain time you may need to be the one to nudge the pace along; but there are always races for times and races for titles or places. That is another topic all together; but the point is you can be a runner hybrid and possess both the ability to take the lead but still charge home with a fast finishing kick. That is of course an ideal all are working towards but the fastest runners work on all aspects of their sport. So if you want to get a faster finishing kick that means increasing your raw speed and working on you form so that when you are tired you are still able to relax, and dig, then tap into that 'extra' gear.

Whew, well alright running and fitness friends! First, I'm going to apologize for neglecting the blog for a bit; things have been a bit crazy for me the past few weeks but they have started to settle down and hopefully will stay that way for a bit. Although a little life drama is always interesting. :P

In following up to my previous post on summer running training I thought I'd add a few tips to maximize the off season and come back stronger and ready to run fast for cross country season. Many people focus on building up base miles during the summer and it is an ideal time to do so being that usually there aren't as many commitments (school, homework, job, etc.) that require your attention so you may have a little more free time. Getting in longer runs is going to build endurance and cardio, yet while it's okay to step away from structured workouts for awhile you don't want to completely neglect speed and turnover all together.

* End your runs with strides. Pick a few days (probably not on the day when you've already done a long run) where you do a few faster strides at the end of your run. Gradually make each one faster than the last and really concentrate on form and a quick turn over. Allow a full recovery between them, it doesn't matter so much on the specific time as the goal is to just tap into those fast twitch muscle fibers, and do 4-6 strides each of around 150 meters.

* Find that medium paced effort. A medium paced run will be harder than a conversational easy run but not quite at a threshold run or tempo type effort. You want to feel like you are working but not crossing the line over into full-on workout territory; these runs can be longer than what you would do for a tempo run and you will gradually work into the medium pace through the course of the run. For example in a run that is a total of 50 minutes you could start out with an easy pace for the first ten minutes and then begin to up the intensity.

* Add a sprinkle of speed play. Have some fun experimenting with the pace of your regular runs; if you're feeling good maybe do a mile at a faster clip and then ease back into the previous pace. Don't feel like you need to structure anything and even if you do a quick burst to the lamp post that will tap into different muscle groups.

* Take it to the hills. Doing your training runs, even at an easy pace, on particularly hilly terrain will build muscle strength and it will also help prepare you for the rolling courses come cross country season. You can also focus on your hill running technique: running all the way through the crest of the hill, staying up tall, and getting those strides quick and efficient.

* Take advantage of extra time. Yes summer usually comes with vacations and fun events but if you do have any spare time you can address some of the other areas that you may not be able to fit into a packed school schedule. These things would be diligent stretching, mobility drills, core work, and weight training. By doing these exercise routines now you will see results that last you through the next season even if you have to cut back how much you do them during the regular season...think of it like putting money in the bank.

Finally, make sure to have a fun summer! Grab some of your running friends and get to exploring new trails or seeking out places to go. Even if you are only sticking around your home town for the summer it's always nice to end a run with a splash in the lake or even a Slurpee run! ;)

Summer break is just on the horizon and that means hopefully many will be able to do their runs or workout routines under the sun. What it also generally means is that you may have to take your fitness program on the go, fit in workouts while on vacation, or do the majority of your training alone. This is often the case for those who are runners for their school's team and it is sometimes tricky to meet up due to the required 'dead period' where you aren't 'officially' allowed to hold practice. (Still, we were able to sort of get around this in that as long as the coach wasn't the one who set the time and place (in some states they can't be there at all), it wasn't mandatory, and it was organized by the kids, things were okay...who's to say a nice group of friends who just happened to be on the cross-country team didn't just 'happen' to come to the same place at the same time to get in a run??!!)

At any rate, summer training can be difficult in that there are usually lots of other things going on, motivation can wane, and let's be honest sometimes laying under the sun on the beach could be more appealing that logging those miles or hitting the gym for a workout. Still, because consistency is key for any fitness program it is important to maintain a certain level of fitness so that when it does come time to resume training with the team for the next season you aren't too far behind.

Summer training, or off season training, is usually a period of building up your base. That means the focus is more on cardiovascular conditioning and building your endurance and strength. This usually means a bit more miles and less structured intensity; you may do some workouts but they are usually more relaxed like fartlecks that go more off of perceived effort than having to hit certain times. Building up your base is going to set you up to be stronger come the next season and once you do start hitting the track or integrating speed work you will naturally come back faster than the last year.

But the major hurdle for most is getting in those runs. For most athletes there will be a summer training schedule and it helps to have a concrete plan written in black in white to keep you accountable. In the same line of thought that a training log will help you progress, having a calendar with your workouts already planned for the week is going to make it more likely you'll do them. Here are a few tips on how to survive summer training (and this can be applied to anyone hoping to stay fit on vacation) and come back stronger, fitter, and ready to rock in your races.

* Summer training log: Get a notebook or hang up a calendar and ink in exactly what you'll be doing each day. This is also smart because you can plan to gradually increase your miles (don't add more than 10% more miles each week is a standard rule of thumb) so you will build endurance but not risk an injury. Then, as you do each run or workout every day check it off and note how you felt and any other details you like.

* Meet up: Whether you rope in a friend who is on the team or not, setting appointments to workout are going to keep you on track and it also makes the runs more fun. Again, if a few of your teammates are in town you can plan some meetings just be careful of the rules in your area regarding the 'dead period'.

* Get your workout in early: If you're on vacation you are much more likely to stick to your planned workout or run if you do it first thing. You may not know exactly what the plans are for the rest of the day and if something unexpectedly pops up that you really want to do you won't have to be tempted to ditch you run. If you are traveling with others you can ask if they want to workout with you; but if you are with a group who thinks you are a bit 'crazy' for still wanting to workout you may be going solo. It also may be worth getting up a bit earlier so that when the others are up and ready to go you will be too.

* Find a race: In-season training is usually easier to stick to because you've always got an upcoming race that you are shooting for and that keeps you motivated. Going months without that can cause your competitive fire to lull and you may be not all that amped to get in your runs. There are usually tons of summer road races or even track meets so find one in your area and sign up. It may not be so much a matter of hitting a certain time in the race (although it is always nice to get a status check of where you are) but rather to keep your accountable to your training.

* Set goals: Map out what you hope to achieve come the next season and write down some specific goals. These are usually times for a distance or on certain courses, but it may be to make a scoring spot on your team; whatever it is write it down. It may sound dorky but you could hang it up on your wall next to your training calendar; that way any time you feel like skipping a workout think of your goals and use that as the extra push to get out the door.

Getting in the summer training is usually a major factor in how well you are able to do come cross country season. Yes, you may be able to race yourself back into shape but jumping back into structured workouts after a full summer off is usually a pretty harsh punishment in itself. Finally, if the aim is to better your times from last year you want to build on the fitness you've already achieved so that you reach those targets. Then you can be one of people breezing through workouts and doling out the punishment to those who decided to skip their summer runs. ;)

Q: I am training to run a marathon but am not sure about what kind of goal pace I should set for myself. I have seen race projection charts for 5k's and 10k's based on certain workouts but not one for the marathon. Is there a workout I could do to give me an idea for a goal finishing time I should shoot for in my race?

A: That's a great question as an important part of any race is to go in with a concrete goal; that may be a certain time, a finishing place, or to execute a strategy like making each mile get progressively faster. By setting a specific purpose for each race you will be more likely to push yourself harder than if you just went in without one.

In getting back to the marathon specifically, it is a different kind of beast than a mile, 5k, or 10k race for the reason that it is so long and there are many variables to take into account. Of course training for the longer distance will require getting used to running for prolonged periods of time (your long runs will be longer) but you still have to balance in some speed work and tempo runs to maintain the pace you want. Also, everyone's body handles the distance differently and being that you will no doubt need to rehydrate and refuel during the actual race, experimenting with the best sports drinks, energy gels, or foods will come into play. You can't always be certain just how your body will feel on any given day, and this is true for any other race, but in marathon training there are more factors to take into account.

Still, there is actually a nice workout you can do that can give you a projection time to set for in your marathon. In training for the shorter distances it's usually easier to gauge what you should be capable of running in your race because in practice you can generally run the same distance, or near to it, before the actual date of the competition; there are also a myriad of race calculation charts for them. That isn't the case for the marathon being that you usually aren't going to be running 26.2 miles in practice at or near the pace you ultimately want to run.

Yet a common workout that has been proven to be a fairly accurate marker for what you should be able to accomplish come race day is to do 10 x 800 meter repeats on a track. (You could also do it on a marked course.) You will do a 400 meter recovery jog between each repeat and make sure to take that recovery easy, the aim is to just keep moving. Just as with any other interval workout you want to run each 800 at an intense effort but pace yourself so that you are able to finish all the repeats; if anything it's always better to start the first ones a bit conservative and pick it up as you progress to make the last ones your fastest. After you have finished all of the 800's take your overall average for the repeats and that average will then be your projected marathon time; only instead of minutes to seconds it will be hours to minutes. For example if you were to average 3 minutes and 15 seconds for the ten repeats your projected marathon time would be 3 hours and 15 minutes.

Good luck with your upcoming marathon and then with your goal time in place you can work backwards to figure out your pace per mile. Have confidence in knowing you've put in plenty of hard work to get to the starting line and from there give it your best effort!

What really gets you going when you workout? What puts you in the zone or fills you with the urge to just hammer that workout? I'll tell you for me it has to be the feeling that comes from the momentum of a workout not yet done but in which you are hitting pace, you feel 'on' for whatever reason, and you want to test the limits, really push yourself to see just how far you can go. That would be when perhaps I'm in the middle of a tough track session, or a key workout, and that sense of already being on a great run and wanting to finish strong. My favorite workouts are actually tempo runs; I think I like those so much because they mimic a race situation, and as the workout progresses and you try to keep increasing the pace, my competitiveness kicks in and I want to continue negative splitting to see just how fast I can go.

To go one step further I think there is a difference between what fires you up for workouts and then what sets you up mentally for a race. The situations are usually quite different; on race day you usually have the added boost of adrenaline simply from excitement and the energy already present and it's more a matter of channeling that into a positive direction. You don't want to psyche yourself out, but instead psyche yourself up. Picturing yourself in the race and going through your game plan is one way to do it, as imagery is one excellent tool, listening to high energy music is another common method, and there is also the focus on your competitors. Once that gun goes off it seems like all outside things slip away and the key is to hone that focus on staying relaxed, keeping your stride, and then when you start to tire to look at the person ahead of you, maintain form, and dig to not let yourself get gapped. It then becomes a matter of not only physical power and endurance but them mental strength too.

But when it comes to workouts you usually don't have the added boost from the hype of race day and that is often where people fall into the temptation to ease up or never get it in at all. Training is ongoing, it can be tedious at times, and everyone suffers from a lull in motivation at one point or another; though the difference between the people who win races or hit their goals from those who don't comes down to consistent training and being able to keep up their fire for the next run or hard workout. Now, not everyone is 'in training' for a particular event but you are in an ongoing race of life (okay, yes it sounds corny but we should all strive to live an active lifestyle); while it may not be necessary to hit certain target times or paces you still combat the days when you'd rather throw in the towel or skip a trip to the gym. And to be honest, even if you aren't aiming to set a record or win a race it can be fun to test your limits, see how far or fast you can go, and get competitive with yourself.

So in getting back to the original question; what fires you up? It has been proven that listening to loud music actually spurs people to workout harder and to be able to go longer. Taking the focus off of the discomfort is the aim there and a pulsing beat does that; not only does it ease the pain but it sort of almost helps you to embrace it and really dig down. Another thing that can do this is anger...in a healthy amount. Many people find immense relief from a hard day at work or particular frustration by 'sweating it out'...taking that pent up mental angst you feel and making it physical is actually a healthy outlet to dispel anger and stress. You'll end up feeling better even if you aren't able to change the situation at all; that mood lift is also due in part to the release of endorphins while you were exercising.

However you get your competitive juices flowing and whatever gets you out the door, or to the gym, keep it up and also experiment with different techniques. It's been found that working out with a partner also helps combat a lack of motivation; conversely there are people who prefer to be alone with only their thoughts. Something that always help me whether I am not really feeling up to working out or even am midway through a tough workout and start to question if I can continue and am tempted to ease up is to remember how great I will feel once I am done and have completed what I set out to do. If it's a hurdle to just get started I remember that generally once I get past the first few minutes those endorphins will kick in and I'll be more than motivated to get through to the end. If it's on the track I think about finishing and giving it my very best effort; you can't always change if you are having a bad day but if I finish knowing I at least gave it all I had that day I can take something positive away from the workout; however I know that I would be upset with myself if I just instead gave up.

So I now turn to you, what fires you up?

it is sad that it seems like the majority of people are unsatisfied with their bodies and this is showing up in an ever earlier age. little girls with pigtails shouldn't be worried about a belly pouch for goodness sake! but that's the truth and it sticks with these girls, and boys too for that matter, until they are adults who are concerned not only with the belly but the gut, thighs, jiggly arms and more. at a time when so many people are in fact overweight or obese there does need to be action to get them to slim down but at the same time it is a delicate situation to bring up. this is especially true for youngsters growing up as you don't want to touch on an already hypersensitive subject.

it is a fact that being involved in sports and being active naturally bolsters children's self-esteem and promotes a more healthy body image regardless of the person's actual size. there is a degree of confidence in achieving various fitness goals and that parlays into other areas of one's life; this is true whether you are one or one hundred and thus adults can take this to heart as well...it's never too late to become fitness fan. sadly today so many kids are lacking in this area; whether it be there aren't any organized teams, the school programs are cut, or parents are too busy, today's children are missing out on a chance to get active and it is doing more than making them plumper it is also setting them up for lower self-esteem and poor body image.

you will naturally lose weight and feel better through exercise and getting kids involved and moving around is the perfect way to get fit (and doing it as a family is even better!) but you don't necessarily ever need to broach the topic directly. when i was growing up my parents encouraged me to be in sports throughout the year and they came out and cheered (but not in the overly pushy manner) and i loved being with my friends. i didn't consciously know i was 'working out' but instead just having a good time...and that's what exercise should be. having the family go out on a walk together after dinner was the perfect guise my parents had if they noticed we had all overindulged the last week on vacation hitting the buffets in Las Vegas, but they never said that outright. growing up my parents didn't talk of diets, having to lose X number of pounds, and i didn't even know what a calorie was until i was in 8th grade. i think what is hard today is that exercise is viewed as a loathsome task and only a means to lose weight when instead it should be something you want to do and take pleasure in.

putting the fun back in working out and being physical is something instrumental in helping us fight the battle of the bulge. don't focus so much on doing it to fit into that bikini but instead to be healthy both mentally and physically, a chance to find a sport your enjoy, and then passing that on to the younger generations. get those kids involved and if there aren't sports team in your area take the whole family out to the park for a game of soccer, go out for a bike, or sign up for an upcoming local race. this will spur a little competitive spirit as well and works as excellent motivation to stick with it. with summer just around the corner getting outside and enjoying the beautiful day while breaking a sweat is an excellent way to kick off a new appreciate of fitness.

the power of visualization and picturing yourself achieving your goals is something that i believe is quite remarkable at keeping you motivated to continuing on the path to reaching your dreams when things get tough or tedious. this is something i've not only heard plenty of successful individuals preach about but have experienced first hand as well. growing up i was always one with an active imagination (yes i had an imaginary friend 'hockey' who must have been quite a klutz being that he broke so many things!) and at a point when my daydreams turned from purely fantasy to perhaps things i envisioned myself achieving i continued on picturing me in the 'future' accomplishing what i set out to do or drawing encouragement from what i envisioned others having done and wanting to follow suit.

when i started competing in track and other running races i found this is something very common and in fact an integral part of training is in mental; you do have to come to the line with a certain degree of confidence in your own training and abilities or you take yourself out of the race before you even start. another aspect is that racing hurts...there is no two ways about it and when that burn does set in one of the best ways to keep pushing onward is to think about how great you will feel at the end should you achieve what you set out to do. this is true in nearly any other parallel; when things start to pile up and you are at the point of breaking what separates those who keep going from those who give up or at least give in and settle? yes, a part of it comes down to natural ability and even luck but a major factor is how much you believe in yourself and that will bring with it a certain amount of fortitude to keep working, keep digging deeper to bring that dream, that vision, to reality.

yes, it doesn't always happen; plenty of people line up in the same race and they all want to win, they all believe they have a shot but of course only one person will cross the line first. yet even though plenty more people may fail at winning that particular race if they continue to have faith in their cause, to still feel the hunger, the desire to pursue their own victories they will put their nose back to the grinding stone and have the courage to come back next time with an equal, or even greater, amount of belief and try again. and even if they didn't win perhaps that wasn't their goal; maybe it was a certain time they had set out to beat and they very well could have done that.

we all have races in our lives and some of them we can choose to enter in, the ones that mean the most to us, or instead dissuade ourselves from doing so because we don't believe it could ever happen. yet people who imagine themselves conquering those goals and picturing what 'could be,' have in my opinion a far greater shot in at least making it to the starting line of the race instead of passing up on it for the fact that it may seem too daunting and the chance of failure too great. and to keep on running and outlast the competition you must have an equal amount of imagination because continuing on in pursuit is even harder than just beginning. there will be obstacles and daily training and tasks will no doubt become tiring and tedious, sometimes even mundane; set backs will tempt you to give up but if you hold tight to the picture of the future you envision you will find the strength, the courage to look forward and put one foot in front of the other.

failure is also something that you will no doubt be met with, no one achieves their goals without having first failed at something; so do not think of it as a deterrent to continue on but perhaps just another barrier to cross or a veer in the course that you will overcome, adapt if necessary, and continue the race to the finish line.

to be quite honest i'm not really one to stay up on current TV shows; yes, of course i've probably upped my viewing hours trifold (if not more!) the last month or so but even then i usually stick to repeats of my favorites. this would be copious amounts of Seinfeld, some Yes, Dear, King of Queens and the like; throw in some nick at nite and i've gotten my daily recommended values of fart jokes, inane observations, corny puns, and maybe even a sappy moral or two thrown in for good measure. but in terms of shows that are actively running i'm not quite up to speed; i missed the boat on Lost entirely, dropped out of 24 after the first season, and many of the shows i haven't even heard of. but one that is new that i'm enjoying in Jamie Oliver's Food Revolution; in fact it's on right now.

what i really admire is not only jamie's vivacity and willingness to take on the glaring problem, one that is seeming to only get worse despite many great efforts of others, of obesity and how we eat but that he is not daunted by statistics, nay sayers, and even failure. he didn't pick a place to do a food overhaul on that was known for being fit or unhealthy but not completely atrocious; no, he picked a place where there are kids who don't even know how to use a knife and fork, some who don't even know what a vegetable is, and to schools where french fries count as vegetables. he dived right in and set the bar high; high enough that he risked failure and he knew it.

this same attitude i think is what is missing in a lot of places; a person wants to achieve something but they don't think they are capable of it or the road ahead looks too hard and they either abandon the goal altogether or set their sights lower. now, they still may be satisfied when they do get to that lower bar but had they tried to aim higher they may have made that mark; who's to say. and even if they failed they still might have wound up right where they did end up but have come out with something more. they may even have be inspired to continue working until they eventually hit the stars. okay, this does sound a bit too overly rosy, but sometimes i think that because we only live once we might as well find what makes us happy and do all that we can to get there. sure we may fail, we may also find out that what we once thought was our dream has shifted, and that's okay too. but if you are going to go after something do it with gusto and all you have.

i like that jamie doesn't see those people who want him to fail or tear him down as reasons to quit but instead as fuel to his fire. he puts himself out there; states insanely high goals and even if he doesn't believe 100% that he can do it he does his best. i'm taking heed to that and it helps me stay positive. ultimately we never know what that future holds but we can at least do our best to sway it in our direction; and who says we have to ever stop working towards our goals. right up until the end we can be moving forward and i think that is far better than standing still.

fitness and being active has always been something that i grew up around; my earliest memories are no joke cheering my mom on at one race or another (my brother and i only gathered around to watch the finish and before that we were more interested in playing on whatever was nearby that we could turn into a sort of playground) and until i started having slumber parties at my friends' houses i thought everyone's parents got up early and went for a run or worked out. still, even though i grew up around running i had no real desire to pursue it myself; i actually thought it was kind of pointless and would rather play an actual 'game' like soccer. in fact when my mom first suggested i try cross country (after having not been able to make any other team...coordination i do not have!)i thought it was a group of people that traveled. but i was an active kid and i did like getting outside and doing something whether it was a pick-up game of sorts or exploring trails. even though i grew up in the early beginnings of the TV and video game mayhem that has swept the current youth, i think even if given the option to stay indoors 24/7 i would have rather been out playing.

i'm still the same way, if not more so now. i love the feeling after getting in a good sweat; i feel like i've accomplished something. with my injury getting in a workout was at first impossible but now i can do so albeit with limitations. in getting the Krankcycle i am not able to get in some cardio activity but that has really lifted my spirits too. there are plenty of studies showing that exercise is not only good for the body, in fact necessary, but for the mind too. whenever i was hurt before i can attest to getting more glum and moody; i just feel off. fitness has become so much a part of my life that when people ask how i can possible want to run everyday, i tell them it's like brushing my teeth; i just feel dirty or uncomfortable without doing it. this is not the same kind of outlook many people have regarding exercise, and i can admit that my own motivation can wane. this is especially true if i'm doing something that may not be an activity i am used to or particularly enjoy all that much. this has been the case with the Krankcycle; yes i do it because i like being active and doing cadio activity but do i wake up jazzed and excited to do it...no, not really. i do it though because i know i will feel better afterwards (and actually i start feeling better after the first few minutes) and that it is good for me too and is helping with my rehab. i've already seen improvements in my strength and that is encouraging; in fact seeing those gains keeps me motivated to keep at it.

when i do get back running, and i have to believe i will, i want to have come out of this with at least some of my cardio fitness retained and i think i will. i have been able to adapt certain workouts that i've done running to the Krankcycle; interval training can be done on nearly any machine and also tempo like efforts. i will gladly post more details about what i'm doing later if there is interest, but the bottom line is that sometimes motivating oneself to get in a workout can be a bit of an effort at first...but i guarantee that when you stick with it it will become easier and as you improve that feeling is often enough to spur you to actually wanting to get to it! but everyone has those days when getting started may be harder than usual but what helps for me is to picture how good i will feel when i'm done. i also have stocked up my iPod with a nice little pump-up playlist of fast paced songs; that helps me when i'm on the Krank and starting to tire and feel that burn because the music helps take my mind off of that and it usually can make me go faster.

for anyone who may not particularly like exercise or have fallen off the wagon per se, i encourage you to start back up. i'm having to pick a new activity that may not be my first choice but i'm making the best of it, and *gasp* i am in fact staring to maybe, just a bit like it...yes, it's really my only option for now but i'm making the best of it and i feel that i can make it fun by mixing up my workouts that i do on there. and that can apply to you too; of course pick something you enjoy but know that nearly anything can be tweaked to be made more fun and interesting. so let's all get our sweat on and know you'll feel insurmountably much better not only physically but mentally too.

Racing hurts. No matter if you are an elite athlete with the perfect form, world records under your belt, and making it look like you're not even working. Anyone out there testing their limits will inevitably experience a certain degree of pain before you cross that finish line, it's just a part of racing. Athletes that take part in racing sports, be it running, speed skating, swimming or cycling, when they toe the line they know they are going to be demanding everything from their bodies and to do that will have to push past the pain barrier, testing their threshold.

The pain you feel when you are going at a hard effort is actually a safety mechanism put up by your brain; it senses that your muscles are tiring and will inform you that they are much closer to failing than they ever actually are. You will think you can't possibly go one step further but physiologically you are not in danger the second that your brain starts yelling at you to stop, or even soon thereafter. Everyone has a different pain threshold and some athletes have become famous for their grit, determination, and seem to actually thrive on the pain. Athletes are continually working against that pain to outlast their competitors; the first one to break and give in is going to be finishing behind.

Pushing back your own pain barrier is possible and this will come with practice and also by shifting how you think and interpret those messages coming in from your brain. You don't actually have to like that pain to ignore it or at least be able to partially numb it; and most likely even people who say they like it don't really but have just changed how they think about it. They may not necessarily enjoy the burning in their legs but they tell themselves that the burning represents their ability to inflict the same kind of pain on their competitors and that they will be able to outlast them. They also recognize that by pushing onward when their brain begs them to ease back is going to allow them to achieve their goals. This post alone won't cover all of the tips and ways you can increase your pain threshold but it will be an ongoing topic, and here are a few ways you can start to embrace and push through that pain.

1) Practice. You simulate the pain you will feel on race day in your hard workouts. These are great ways to practice pushing through the uncomfort and still do your best to hit the times and intervals as you tire and your brain tells you to stop. As you continually do this you will get used to ignoring the messages and your tolerance for them will grow.
2) Take confidence from your workouts. As you continue to improve in your workouts and push past the pain cite those especially grueling workouts that you completed as a source of confidence. That way when you do get to the point in a race when you are temped to give up, you can think back to those times and workouts and tell yourself you've already been through this kind of pain before, were able to fight through it then, and you can do it again this time.
3) Think of your goals. Yes, your brain will tell you that it doesn't really matter if you slow down and just take it easy now, so what if you don't hit your intended time or placing, that's okay. But I'll assure you that if you do cave into that voice after the race you will be kicking yourself for doing that. A race is painful, yes, but it doesn't last forever; think of how proud you will be when you finish and know that you gave it your all. Envision that feeling and use it to combat that weak voice telling you to stop.
4) Chant your way to the end. Come up with a mantra that you can focus on when the going gets painful. It should be something rather short, simple, and can even be as corny as, "I think I can." When you block out all other thoughts with a repetitive line you will not only be encouraging yourself but giving that nagging voice tell you to stop less space in your thoughts.

These are just a few ways you can begin working on breaking your own pain barrier and there are many others unique to each individual. As you keep training you will come up with your own mental devices; test out various ones and you'll find which works best for you!

Fitness and achieving your goals really is a personal thing. While you can enlist the help and expertise of a trainer, in the end it comes down to you. You are the one one who has to put on those shoes and work up the sweat whether you head outside or go to the gym. No one, no matter how much they can speak words of encouragement and motivation, is going to do it for you. Self motivation is key, just like achieving anything else, but that isn't necessarily inborn in everyone. Or at least it is directed to different sources for each individual. I may be motivated to get in my daily workouts but if you asked me to get up each day and solve peoples' tax problems I'd be groaning with the best of them. People have different interests and that is fine, that's what makes the world go 'round and keeps us from turning into a planet full of droids.

But in getting back to workout programs, getting in shape, and losing weight, a big factor does come from self commitment, and what you put in is what you'll get back. All too often I'll hear people complaining to their gym trainers or coaches that they just don't want to do it, or they out right refuse to do the exercises, the full amount of time, or the second set of reps. This happened just the other day when a lady was complaining she 'just didn't feel it' and when asked to just do a five minute warm-up she said no. The trainer put in a token effort to persuade her but finally just conceded and moved on. But this isn't right for a few things; one, the trainer should know that warming up is important to prevent injury and also just gets things started of right; two, if the woman is going to PAY someone to train her why waste the money if she's going to do her own thing anyways; and three, it is just disrespectful and the trainer should have told her that if she didn't want to do the fitness program she has planned then she is more than welcomed to go elsewhere or do her own thing. The fact is, I'm sure this lady is the same one who complains that she isn't getting the results she wants and says, "I workout with a trainer and I still can't lose that weight." She'll blame everyone but herself and in the end won't make progress because she isn't will to put forth the effort.

I apologize for the generalization; I don't really know this lady outside of what I observed and perhaps 99% of the time she is a model exercise client and I just caught her on the one time she put up a fight. But I've seen it on sports teams; there is always the person who doesn't want to do the training and argues with the coach, looking for the short cuts when they come. This is hard for the coach because they are never going to be able to provide their best to someone not listening and it's not fair to the team and others who do care enough to do all the work.

I understand that everyone has 'those days'; it is true that there are times your body is overly tired, over worked and stressed, and does need a break. But that's when you work with your coach and trainer to identify WHY. And if you are for the most part one to follow directions, the times you actually do say you are tired then others are much more apt to believe you and take you for your word than if you continually complain. Fitness and achieving your goals can be helped along by proper guidance and motivation from others, but at some level the biggest driving factor has to come from within.

Well fitness fans I was at the gym today doing my weight training workout and couldn't believe my ears as to the music of choice blaring across the speaker system. I don't understand why in the world anyone would choose to blast songs like Kissed By a Rose in a gym where people are trying to pump themselves up to get in a better sweat session. I'm a fan of Seal, and yes he has some great stuff, but at the same time when I'm lifting weights or doing my cardio I want something uptempo and fast that gets me moving and shaking!

It got me thinking back to an article I wrote a while ago, that I will add at the bottom of this post, on how listening to loud, fast music can actually boost your endurance and strength. It's not that much of a shocker because the tunes help you zone out and will take your mind off of say the pain or tired feelings in your muscles. If I'm on the treadmill or anywhere working out indoors a distraction is a must; a good pump up song can work wonders for the old motivation. If I'm outdoors and running, however I am still a bit old school and don't like being plugged into my iPod. The reasons for this are because I never started running with headphones and also I must have weird ears because I have a hard time finding earphones that actually stay in place and won't fall out. It's usually too much of a hassle to deal with and especially if I'm doing a hard workout I don't like anything else in my way.

But back to the main point, the right kind of music while you're working out can actually boost your performance. So in keeping with such I thought I'd list some of my favorite motivating songs:

1) The Distance by Cake
2) Machine Head by Bush
3) SOS by Rhianna
4) Move Along by the All American Rejects
5) 4 Minutes by Madonna
6) All My Life by Foo Fighters

Okay, well I know there are many more but that's all that are coming to mind right now and as a distance runner that one Cake song has been a theme song since the first time I heard it! So pump up your workouts folks and take the excuse to blast those tune! And feel free to give a shout out to the best songs that get you moving!


Can your iPod improve your workout?


In this technologically enhanced age, it seems everyone, whether running, biking, stair climbing, lifting weights, or even simply walking to the bus station is plugged into their portable music device. The only line that seems to be drawn is taking it into a yoga class; but even that may change with the soothing sounds of Enya soon flowing through those ear buds. Of course everyone has their own music choice, but when working out, the play list is generally reserved for something fast-paced, loud, and energetic.

That could be a good thing, as a study out of the University of Western Ontario in Canada cites loud pump-up music as the reason individuals were able to perform their exercises better than when done in silence. Women who were relatively active at the time of the study were sent through three different test cycles; one without any music, one at their preferred volume level, and one at a higher decibel level but not loud enough to do any lasting hearing damage.

For each phase the candidates were asked to cycle as hard as they could on a stationary bike and then preform leg press and bench press repetitions until fail. During the cycling portion, the study revealed that music at any level boosted performance, but it was the louder music that had the biggest effect during the weight lifting portion.

The women, who averaged 26 reps without music, upped that to 29 reps with the softer music, but were able to increase their total to 36 reps with the loudest music. "Music seemed to help participants push through the psychological aspect of the test that is telling tom that 'it's too hard' or 'just quit,' as well as push a little extra through the pain caused by lactic acid build-up [in the muscles]," Janet McMordie, a graduate student heading the study and working on her master's in kinesiology.

So, whatever gets you moving, download your tunes and workout to the beat. It will not only help the time go by but actually improve your performance. Those songs can even get you motivated when you are tempted to simply bag the whole workout. Generally, once you at least get started, the beat will have its effect, and so too will your endorphins, and you'll most likely want to keep going. Some of the most popular songs of choice by others are:



* Boom Boom Pow--Black Eyed Peas
* Jai Ho--A.R. Rahman
* Poker Face--Lady Gaga
* The Distance--Cake
* Lose Yourself--Eminem
* Somebody Told Me--The Killers
* Promiscuous--Nelly Furtado
* Since U Been Gone--Kelly Clarkson

If you are gearing up to start a new fitness and workout routine, hoping to lose weight or are changing your training you can benefit immensely from a workout log. Keeping track of not only your daily and weekly workouts but logging in the specific amounts of time you exercises and the weights you lift is an excellent way to watch yourself improve and keep you moving in the right direction. A fitness or workout log can also be used as a tool if you find yourself at a plateau and you can then go back and reference what you have been doing and then make any necessary adjustments.

Much like a food diary, a fitness diary or training log will keep you accountable for getting those workouts in and also a place to write down your goals for the future. You can also include in your training log any important stats like your weight should you be trying to hit a certain target weight, how much sleep you were able to get the night before, or your pulse rate in the morning. While everyone may prefer to write different things or with varying amounts of detail for their own workout log it is important to at least list down what you did that day in terms of exercise, for how long, and the weigh load if you hit the gym. You can also write in how you felt that day, if you were sore or tired from the last workout or just feeling a bit off. That way if you do feel sore, sluggish, or even an injury creeping up you can look back at your training log and usually find a reason for it.

Finally a training and exercise log is a handy way to boost motivation and keep you sticking to your fitness goals. You can include weekly or monthly goals at the bottom of your own log and work towards them. Seeing your goals written down makes them seem more concrete. If you are planning on following along with the running program this New Year you should begin your own training log. This will be important to track your total weekly mileage, your pace, and any of the other exercises you are doing besides running. These numbers can then be used as benchmarks for future workouts and in deciding how many miles to increase or run the next week. Then when you do lace up and run a race or event that you are shooting for you can look back at your workouts and times and get a clearer idea of what kind of time you should be able to run and be on your way to hopefully a personal best time!

It can happen to even the most fitness conscious, the professional athlete, and those who generally love working out. The lull in motivation, or a day when it's simply harder to get yourself moving, and out the door for you run, bike, or weight training session. Whatever the reason, perhaps stress, a long day, or an overall level of fatigue, battling a bout of the workout blahs is something everyone has to face at one time or another. The key is how you handle a loss of motivation to go to the gym or get your workout in, and that is what separates the people who continue to live a healthy, active life and those who let a few lapses in their workout turn from days, into weeks, into years.

To get yourself pumped up and motivated to workout when you may not feel like it is all about changing your point of view and getting yourself excited to get a sweat session in. The old saying, "fake it 'til you make it" comes into play. Even if you really don't feel like going to the gym, pretend you do, give yourself a pep-talk and think about how good you'll feel when you are done. Here are some tips:

* If you wake up early to get your workout in before work, have all of your things packed and your shoes ready, so all you need to do is get out of bed and get out the door.
* If you're going to the gym after work, have your bag packed so you can go directly there instead of home first. If you have to fight the temptation sitting on the sofa in front of the TV, the odds of you getting your workout in lessen!
* Envision how great you'll feel once you get your workout done. You'll have that rush of endorphins, and you can bet you'll be glad you went to the gym.
* Tell yourself you'll only do a short bout if you are dreading your usual routine. If you usually do an hour of cardio, tell yourself you'll just do 30 minutes then see how you feel. Often, once you actually get started you'll be motivated to keep going and will usually be able to do your full routine.
* Fill your iPod with the best workout music that will get you pumped up and ready to sweat! Listening to music is also found to make your workouts more effective as you push yourself to work harder.
* Plan a race, event, game, or goal in the near future. Everyone works better with a definitive goal they are striving toward. Find out if there is a local 5k run, or triathlon you can enter. It'll be harder to brush off a workout if you know you are training for something.
* Finally, remember why you love to stay fit and workout. Know that everyone battles a lack of motivation some days, but know that is the rarity. Remember how good you feel pushing yourself and keeping your body healthy and that tomorrow your outlook will probably be different!