Yes, it’s cold outside and your tired and wondering how you’re going to get up off that couch to do anything, let alone exercise. Does this sound familiar? This is common for many people at this time of year but here are four strategies to help you get up and get into shape:

1. Start Slow.

Don’t train like Arnold on your first set. Start slowly and listen to your body. A 5-10 minute warm-up consisting of stretching or a treadmill walk will get your body prepared for whats to come. If you feel pain, light-headed or short of breath, slow down or take a break. Over exerting yourself will not only leave you in pain, but can also lead to injury, landing you right back on that couch.

2. Do what you like.

Exercise or working out should not be punishment, it should be for the most part enjoyable. Instead of dragging yourself to a pilates class where you stare at the clock until the end, seek out exercise activities that you enjoy. Go for a walk in your neighbourhood or join a pick-up basketball game at your local recreation centre for some more functional exercise.

3. Bring a Friend.

In this case, peer pressure can be a good thing because you’re less likely to skip a trip to the gym or stop a couple of reps short if you know a friend is right beside you in the trenches. Joining a gym or activity with someone is a great way to motivate each other and stay focussed on your fitness and fat loss goals.

4. Workout anywhere.

If getting to your local rec centre or gym for your 45 minute workout seems impossible, try breaking it up into smaller sessions. For example, a 15 minute walking session during your morning, lunch, and afternoon breaks is perfect for those in an office setting. But remember, physical activity comes in many forms so feel free to check out our post about the amount of calories burned by everyday activities.

To often people beat themselves up over missing workouts. If you miss a day, a week or even a month of exercising, it doesn’t mean all your hard work is lost. Realize that exercising is part of a healthy lifestyle — one that lasts a lifetime. Find your way back to fitness by forgiving yourself and getting back to your routine.

For more information on the benefits of exercise and fitness, check out Tom Venuto’s Burn the Fat, Feed the Muscle. An important handbook for anyone who is serious about achieving their fat loss goals.

As I was getting ready to head for the locker room at my local fitness club, I stopped and looked around to survey the situation if for no other reason but to find a familiar face or better yet, an unfamiliar face who I’d like to get to know…

Through this quick observation period, I noticed something immediately. It seemed like everyone was listening to a personal music device (ie. IPod, MP3 player). A slew of questions raced through my head: What are they listening to? Hip-Hop, Rock, Dance, or maybe Country? Would someone have Celine Dion on there playlist? Am I the only one that left his IPod at home today?

So, for the rest of the week, I decided that I would conduct an informal survey of what people were listening to and find out what keeps people moving at the gym. Keep in mind, I tried to vary my workout times so that I would create a larger sample size of respondents by not running into the usual suspects.

The results of my very informal survey:

5. “Mama said knock you out” – LL Cool J

4. “B.O.B.” – OutKast

3. “Hot N’ Cold” – Katey Perry

2.”Live Your Life” – T.I. with Rihanna

Drum roll please….

1. “I Hate This Part” – Pussycat Dolls (PCD)

That’s a pretty interesting list of mostly new and a few old songs. You can see these selections evoke strong emotions which releases a positive by-product called intensity. The key to all good workouts always starts with intensity and I am a firm believer that music can play a important part in increasing your focus and training intensity. Other observations: Although over 60% of the respondents were female, I was still surprised to hear the Pussy Cat Dolls, or PCD pumping through the ear buds of the guys. On a related note, it was surprising that many people were very forthcoming with their playlists and secondly, it gave me a great opportunity to meet some new people along the way (if you’re ever in need of an ice breaker to start a conversation). Thanks to everyone who participated and for people reading, I’d love to know what you’re listening to at the gym…

For more information on the mental approach to fat loss as well as discussing dieting, cardio, and weight training, check out Burn the Fat, Feed the Muscle by Tom Venuto.

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