I want to share some thoughts with you about motivation and let you know that anyone who truly wants to exercise and get into shape can do it. If you have never exercised before or have started only to quit, make today a new beginning. When starting an exercise program or any new direction in life for that matter, you need to get motivated. Think about what gets you fired up. What experiences in your life can you change or channel into positive motivation? When I look back at my life I remember specific events that led to my being where and who I am today. For example, when I felt I wasn't good enough at something, I'd want to do better.

We have all been blessed with talents and maybe we have excelled in certain areas of our lives. Perhaps fitness was not your arena for success, but that doesn't mean you can't have it be now. Maybe at one time in your life you were told you couldn't be thin, you weren't good enough, or you couldn't play this sport or that one well. Maybe you still believe that. But I'm willing to bet if you look back at your life you can find at least one area in which you excelled.

First, write your fitness goals down and make them big goals.

When people write down their goals they are more apt to stick to them. After you have done this you must figure out what you will need to do to see these goals achieved. How many days a week can you devote to exercise? What will you have to change to make time so you can exercise? When first starting an exercise program, it can be for as little as 20 minutes a day twice a week. Stick to it and you'll be ready for more before you know it.

Now take your fitness game plan and chunk your goals into smaller, more manageable ones. If you have too much to do at first, it may seem overwhelming and negative. Exercise is anything but that.

Start with the smaller steps that are going to lead to the big picture goal. Each inch or pound lost is a mark of success; make sure you take notice of them.

Make an "X" on a calendar for every day you plan to devote time to exercise. Put it where it can be seen, and tell everybody in your household what you are doing. Each day you complete an exercise circle your X and each day you eat healthy put a star in the corner.

Tell your family, your support group, that if you reach some set goal such as 25 plus circles and stars you will enjoy a family activity or something else that will be rewarding. Make sure to keep the reward somewhat healthy and include the people who held you responsible through this.

Exercise is just one part of making you a balanced human being, and if you're missing it in your life, it's like you're driving a car on three wheels. Remember no matter the amount exercise you do, keep doing it.

Troy Fontana owns Fontana Fitness at the Sparks Marina. Contact him at 331-6918 or at getfit@fontanafitness.com