1. Exercise – So All Your Systems Will Work Better - Though the benefits of exercise are almost too numerous to list, it doesn’t take long for the effects to start kicking in once you begin working out or return to a routine after a hiatus. In case you’ve forgotten, exercise also delivers a ton of fantastic effects, including better sleep (drug-free!); improved circulation; boosted immunity; increased energy and mental clarity; better blood pressure, blood sugar and cholesterol numbers; enhanced metabolic function, digestion and elimination, to name a few.

2. Nothing Like A Natural High, Eh? - Another upside-effect to sticking to an exercise routine: feeling good all over. Your workout increases muscle mass as it pumps your brain full of blues-busting chemicals like serotonin and endorphins– so you’ll feel happier and more relaxed for hours after, without pharmaceutical assistance.

3. Forgive – And Then, Get Over Yourself - Forgive yourself for slacking off, accept that you’re going to need to get serious (again) and get back on the workout horse.

4. Fall In Love With Yourself - As you indulge in a regular exercise routine, you’ll likely experience a boost of confidence and a sense of accomplishment after your sessions. Best of all, you’ll be giving yourself the gift of one less thing to feel bad about. It’s like you’re creating your very own non-vicious circle of happiness! You’ll look better, feel better, treat yourself better, eat better – the positive possibilities are limitless. 

5. Your Muscles Will Do You Some Favors - Guess what? Getting back into shape actually gets easier each time you try. You can thank muscle memory for that. Just as the name suggests, your muscles remember the days when you were fit/fitter and their “memories” make it easier to get you back in fighting form. 

6. Play Some Mind Games - It’s not always easy to get started as a newbie, or to return to an exercise program after a long hiatus. There will be days when you’re just not feeling it – and that’s perfectly normal, but it’s no excuse to bail out. Instead, you need to trick yourself. Here’s how: tell yourself you’ll workout for just 15 minutes. At the 15-minute mark, you can either quit or keep going. If you quit after 15 minutes, then at least you’ve hit today’s goal, modest as it may be. However, if you decide to keep going, well then, you’ll have one more reason to be proud of yourself – and either way, you win.

7. Excuse-Proof Your Workout - One of my patients taught me this trick to make getting to the gym a lot more likely – he keeps a fully-stocked gym bag at the office, in his car and at home, so he can’t use the old “I forgot my running shoes” or “I’m out of clean socks” excuse. 

8. You May Need Some Back-Up - When you start a workout program or re-start one, you’ll have a better shot at success if you shrink the opportunity to fail. One way to do this is to have someone counting on you, be it a personal trainer who’ll charge you whether you show up or not, or a few buddies who will read you the riot act if you skip out. Simple accountability (and a repercussion or two) will help boost your follow-through.

9. Calling Dr. Pavlov - Making changes, and developing new habits, isn’t easy. For most people, it takes anywhere from 3 to 6 weeks of consistent effort to lock in an exercise “habit,” so remember to keep motivating yourself with real, tangible rewards. 

10. Let The Music Move You - Keep your fitness groove going stronger, longer by loading up your iTunes library with some great tunes. Multiple studies have shown that people who work out to music go harder and longer than those who don’t – so consider music a workout essential. 

11. Warning: Looking And Feeling Great Can Be Habit-Forming - Exercise is a funny thing. The more you do it, the more the body will crave it and the more benefits you’ll enjoy – so indulge in this life-enhancing habit as often as you can.