A few days ago, USA Today featured “no excuse” workout tips and an interview with Jane Fonda, who has just released two new workout videos. The perennial problem of too much weight and too little exercise is always of particular interest this time of year thanks to two traditions:  cult-like over-eating from Thanksgiving until New Year’s followed by the opportunity to undo all the damage, along with previous years of damage, in one fell swoop with New Year’s resolutions to lose weight and get fit.

Predictably, the newspapers print advice and the fitness and weight loss folks proffer truly astounding, totally proven, miraculous products and services. Shortly before Valentine’s Day provides another misguided opportunity to run amuck, I boldly predict a surge of articles encouraging resolve and dispensing with guilt. If happens every year so I have great confidence in my prediction. 

In the meantime, take a closer look at the interview with Fonda. Despite knowing exactly what to do and how to do it, Jane doesn’t like to work out any better than you do. Thus, her videos must be the ones to buy, right? No, the secret to Jane’s success is the personal trainer she hires to come to her house every day so she can’t make excuses to avoid working out. Many of my clients and colleagues swear by this approach.  So do all the personal trainers.

But what if you can’t afford a personal trainer? Try these tips instead. Pay attention to the way you talk to yourself and the things you enjoy. Eliminate the negative voices and set yourself up for success with the combination of motivators that works for you.

How To Set Yourself Up For Failure

• Obligation rarely helps  – “I really should; everyone else is”
• Guilt is even worse  – “I’m so bad”
• Perpetual planning, no action – “I’ll start tomorrow”
• Unrealistic goals – “I’ll be perfect starting tomorrow”

How To Set Yourself Up For Success

• Focus on the result, not the activity  – “I feel so much better after exercising/eating a small meal”
• Follow a routine and make no decisions – “I just do/eat it without thinking, like brushing my teeth”
• Create accountability – “I make a commitment to someone else that I know I would never break”
• Build on your strengths – “I simply love tennis, skiing, running, walking with my friend”
• Create rules and rewards – “I don’t let myself eat lunch until I take a walk”

These tips apply to more than just workouts and eating. Negative voices are never helpful. Building on your strengths is always better than concentrating on your weaknesses. Creating routines to reduce stress and speed results is always helpful. Goals should always be realistic.

Set yourself up for success each and every day of 2011 with these 5 tips!