Every decision you make takes closer or farther from your goals. What do you want to achieve today? Rest, strength, healthier eating, more green tea (!), more laughter, or running further? Whatever your goal, if you find a nugget in today’s installment, that’s a big atta-boy and way-to-go. For your reading pleasure, here are my Cliff Notes of the motivation suggestions from our buddies over at Men’s Health. And yeah, I DO read the articles (some of the best out there) and yes, the pictures are nice, too. So, beginning with # 12…

12. Squat first.…or whatever you deem the hardest or least fun exercise whether it be squats, a minute of jump lunges (that’s an “ARGH” exercise for me) or high intensity cardio, do it first so you will actually get it done. Save your favorites for last since you will be sure to get to them and look forward to them.

13. Do body composition testing every two months. This helps you keep the focus on reaching short term goals, provides objective measurements and shows whether you’ve added muscle or lost fat.

14. Don’t do what you hate. This sounds a little contradictory to the suggestion above, but above we are talking about one exercise. And really, if you hate squats, there ARE alternatives. For this suggestion, if you don’t like getting up early to train, go after work. If the treadmill is dreadville, then walk or run outdoors (I like the changing scenery AND the weather and birds). If walking isn’t your thing, try a spin class or salsa. You get the idea.

15. Go through the motions. I use this one on a regular basis. If I am not in the mood or lacking motivation, I tell myself I don’t have to go hard, I can do a shorter workout or less intense or fewer exercises. Most of the time, just GETTING to the gym is half the battle. And, most of the time, once I am there, I end up getting a decent workout. But some days, I have a light day and hang up the shoes. It’s still better than nuttin’ honey! Every little bit counts. Every little bit helps.

16. Set a streak. Try to beat your record. It can be according to the # of days in a row you train or just the # of training days in a month. It could be the minutes at a certain level on the elliptical or the number of push-ups. You name it, you set the goal. Then stay on a winning streak.

17. Make your goals attractive. Frame your goals in a way you like it. Simple as that. If you’re a 125 woman, maybe you want to be able to squat or bench half your body weight. That kind of thing.

18. See yourself through a friend’s eyes. This one takes some courage to be objective. Ask a friend what your worst body part is or list them and ask him to rank them. Then make your bottom 1-2 parts the focus of your training for the next 6 weeks. It shakes things up and makes you feel more productive.

19. Buy a year’s worth of protein, or creatine, or Cliff Shot Bloks (my faves). See, once you buy that much of a product that will help you reach your goal, it will keep you working out so you won’t waste it. Every time you see it, it reminds you why you bought it. We can help you…I like Designer Whey, Myoplex, Cliff Shot Bloks (really, they are like gummies for grownups, how can you NOT like those?!).

20. Blackmail. LOL. I think this one is hilarious. Take an awful photo of yourself and mail it to a friend. Tell your friend if you don’t reach your goal in X days, he or she is to distribute it or post it on Facebook.

Remember, every little big is a step in the right direction. Do you best and forget the rest. Stay strong, stay healthy.